I recently had a chance to speak to a wonderful crowd of personal wealth management experts at the Raymond James conference in Las Vegas. During my talk, I covered both basic and advanced tactics to enhance longevity, and the talk was also recorded for your listening pleasure here.

Show notes: https://bengreenfieldfitness.com/vegastalk

Podcast Notes Key Takeaways

• The Background
  • Telomeres are structures comprised of short sequences of DNA nucleotides present on the ends of our chromosomes
    • They protect the chromosomes/genome from damage
  • Telomere length is a useful biomarker associated with aging
    • Telomeres shorten every year of your life as a function of cell division
• What kinds of things accelerate the shortening of telomeres?
  • A negative environment (excess stress – resulting from things like job loss, financial difficulties, trauma, or domestic violence)
  • Excess chemical exposure to BPAs, Roundup, and heavy metals
  • Exposure to high levels of air pollution
• How can you delay or even reverse telomere shortening?
  • Avoid eating processed meats, sugary drinks, and high-sugar foods
  • Eat more fiber
  • Exercise frequently
  • Avoid smoking 
• It is EXTREMELY IMPORTANT to consider the health of both the mother AND father prior to conceiving a child
  • Stress (resulting from things like job loss and financial difficulties) during pregnancy (as well as the year prior to giving birth) is associated with shorter telomeres in the offspring
  • One study found that the expression of over 500 genes in the sperm of obese men was altered compared to that of healthy men (genes having to due with metabolism, cognitive function, etc.)
  • Why does telomere length at birth matter?
    • It’s one of the biggest determinants of telomere length later in life
• In Summary
  • Small, moderate health behaviors add up over decades to improve longevity, contribute to better telomere length, and reduce inflammation

Read the full notes @ podcastnotes.org

Elissa Epel, PhD, is a Professor in the Department of Psychiatry at the University of California, San Francisco where she serves as the director of the Aging, Metabolism, and Emotions Center. Her research centers on the mechanisms of healthy aging and the associations between stress, telomere length, addiction, eating, and metabolic health.

In this episode, we dive deep into the world of telomeres, the length of which is one of the useful biomarkers scientists have for getting a sense of the differences between how individuals or groups of individuals age. Telomere shortening is both a cause and a symptom of aging and plays key roles in not only how long we live, but in how well. Lifestyle factors such as poor nutrition and smoking can accelerate telomere shortening by generating oxidative stress and inflammation.

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

Watch this episode's highlights on the FMF Clips channel.

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Submit your raw genetic data. You can find the Telomere report at foundmyfitness.com/genetics.

Podcast Notes Key Takeaways

• The hard problem of consciousness:
  • Why is it that a configuration of non-conscious material gets configured in such a way that the matter itself entails an experience of being that matter?
• To gauge consciousness, ask:
  • “Is there something that it’s like to be X right now? Is X having an experience?”
• It’s not conclusive that consciousness actually serves a purpose
• Panpsychism is the idea that consciousness is a fundamental feature of ALL matter 
  • As an example – there’s some level of experience/there is something that it is like to be a thermostat (no matter how minimal and completely unlike a human’s idea of consciousness)
• The ideas of free will and the self are both illusions
• We should be teaching children at a much earlier age how to self-regulate emotions by becoming aware of them

Read the full notes @ podcastnotes.org



Subscribe to the Making Sense with Sam Harris Podcast

In this episode of the podcast, Sam Harris speaks with his wife, Annaka Harris, about her new book, "Conscious: A Brief Guide to the Fundamental Mystery of the Mind."

You can support the Making Sense Podcast and receive subscriber-only content at samharris.org/subscribe.

The guys at Podcast Notes take notes on the best podcasts on the planet as a business and I thought it would be interesting to interview them about all the things they have learned. Check it out for a good synthesis of the best knowledge being produced at the moment.

Really enjoyed sitting down with Yoni, the founder of podcast notes and getting his wisdom about the world of podcasting and how he started it. So interesting!

Reid Hoffman is a cofounder of LinkedIn, investor at Greylock Partners, host of the podcast Masters of Scale, and coauthor of Blitzscaling: The Lightning-Fast Path to Building Massively Valuable Companies and The Start-Up of You: Adapt to the Future, Invest in Yourself, and Transform Your Career.

Reid Hoffman is a cofounder of LinkedIn, investor at Greylock Partners, host of the podcast Masters of Scale, and coauthor of Blitzscaling: The Lightning-Fast Path to Building Massively Valuable Companies.

Podcast Notes Key Takeaways

• When you combine things you’re not supposed to combine, people get interested
• Don’t read to finish books. Read to satisfy your intellectual curiosity.
• EVERYBODY on Earth can be wealthy
• Everybody wants to be wealthy, everybody wants to be happy, and everybody wants to be fit
  • Here’s the good news – all 3 of those things can be taught
• Happiness is a choice
• Pick your one overwhelming desire – it’s okay to suffer over that one
  • But let go of every other desire so you can be calm, peaceful, and relaxed
• If you want to operate at peak performance, you need a calm mind
• We live in an age of infinite leverage, and because of that, the impacts of good decision-making are much higher than they used to be
• Forty hour workweeks are a relic of the Industrial Age. Knowledge  workers function like athletes – train and sprint, then rest and reassess.
• The information revolution, by making it easier to communicate, connect, and cooperate, is allowing us to go back to working for ourselves
• We need a culture of continuous adult education
• Society will always create new jobs, but it’s impossible to predict what those jobs will be
  • “I do believe that automation, over a long enough period of time, will replace every non-creative job”
• There are MANY problems with Universal Basic Income
• You won’t see General AI anytime soon
• Naval practices the “art of doing nothing” meditation, here’s how you do it:
  • “Sit down, close your eyes, get in a comfortable position, and whatever happens, happens. If you think, you think. If you don’t think, you don’t think. Don’t put any effort into it.”
• Protect your time like it’s all you have
  • You’ll have to ruthlessly decline meetings if you want to do anything of importance in this world
• Find the thing that feels looks like work to others, but feels like play to you, and then go all in on it

Read the full notes @ podcastnotes.org



Subscribe to the Joe Rogan Experience Podcast



Naval Ravikant is an entrepreneur and angel investor, a co-author of Venture Hacks, and a co-maintainer of AngelList.

Erik is joined on this episode by Michael Mayer (@micjm), co-founder of Bottomless.

They talk about:

* Pseudonymous accounts on Twitter.

* Whether Twitter should be more ephemeral.

* The dynamics of Twitter and why people seek entertainment instead of facts.

* How to curate your Twitter feed.

* Why Michael says it’s the responsibility of high-profile people to be on Twitter and speak their mind freely.

* Whether college is valuable.

* Capitalism as a moral framework.

* Starting a company with a significant other

And much more.

Thanks for listening — if you like what you hear, please review us on your favorite podcast platform.

Check us out on the web at villageglobal.vc or get in touch with us on Twitter @villageglobal.

Venture Stories is brought to you by Village Global, is hosted by co-founder and partner, Erik Torenberg and is produced by Brett Bolkowy.

Podcast Notes Key Takeaways

• The future of warfare is fighting robots and drones
• “Lead a family and your kids the same way you’d lead an organization or a team. If you bark orders at your team, your team doesn’t like you, they don’t respect you, and they’re not going to carry out those orders with any sort of commitment.”
• Jocko has quite the insane sleep routine:
  • On a typical night, he goes to bed at 11 PM and wakes up at 4:30 AM
  • (He rarely consumes caffeine during the day)
  • Jocko appears to be one of those very rare humans that just needs less sleep
• On fasting:
  • Jocko does a 24-hour fast 1-2x a week and a 72-hour fast once per quarter
  • Peter does a 5-7 day fast once per quarter
  • During a prolonged fast, you start to experience the benefits of autophagy around day 3 (when damaged cells start dying off)
• Be smart enough to distinguish between quitting on a plan vs. quitting on a goal

Read the full notes @ podcastnotes.org



Subscribe to the Drive with Dr. Peter Attia Podcast

In the second installment of this 2 part series, Jocko shares his sleep routine and attitude towards sleep, we talk about his meals (and occasional indulgences), his experience with fasting, and touch briefly on his workout routine. Jocko explains his approach to leading a family, instilling values in his kids, and working with others who may not share your same principles. We also find out what prompted Jocko to make discipline the underpinning principle of his life, when it might make sense to quit, and the philosophical topics such as free will, mindset, and whether or not you can change someone. We also discuss 9/11 and the war in Iraq and Afghanistan, the future of warfare, and perhaps more importantly, how Jocko’s experience in combat has shaped and impacted his life to this day.

We discuss:

• Where was Jocko when the 9/11 attack occurred? What did he think? [5:45];
• How SEAL teams are structured, and which teams Jocko was on [10:45];
• War in Afghanistan: Unique challenges, how it differs from Iraq, and the lessons learned [13:00];
• Iraq War: Differing public opinions on war, Jocko’s experiences in Iraq, strategic mistake of ISIS, and the Saddam regime [19:15];
• The future of warfare: machine technology in war and medicine [27:30];
• Raising kids, instilling values, and leading a family [33:45];
• Sleep: Jocko’s habits, routine, and attitude towards sleep [40:15];
• When it makes sense to quit [53:30];
• What makes Jocko different, the existence of free will, and whether or not you can change people [1:01:45];
• How to work with people with a bad attitude and opposing mindset [1:07:45];
• Does Jocko ever indulge? Favorite foods and treats [1:11:00];
• Fasting and meal timing [1:16:30];
• Olivia (Peter’s daughter) interviews Jocko [1:21:45];
• What prompted Jocko to start prioritizing discipline in his life? [1:22:15];
• What does Jocko do in his workouts? [1:23:30];
• Where did the nickname, Jocko, come from? [1:24:20];
• Jocko’s favorite book, his best advice, and secret to getting up early [1:25:50];
• The impact that war had on Jocko [1:28:00]; and
• More.

Learn more at www.PeterAttiaMD.com
Connect with Peter on Facebook | Twitter | Instagram.