Podcast Notes Playlist: Latest Episodes

"If you don't prioritize your life, someone else will."— Greg McKeown

Greg McKeown (@GregoryMcKeown) is the author of the New York Times bestseller, Essentialism: The Disciplined Pursuit of Less and the founder of McKeown, Inc, a company with a mission to teach Essentialism to millions of people around the world. Their clients include Adobe, Apple, Airbnb, Cisco, Google, Facebook, Pixar, Salesforce.com, Symantec, Twitter, VMware and Yahoo!, among others.

McKeown is an accomplished public speaker and has spoken to hundreds of audiences around the world, and in 2012, he was named a Young Global Leader by the World Economic Forum.

Please enjoy!

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Podcast Notes Key Takeaways

• “If we all cooked a little bit more, we’d see great improvements in our health, on a national level”
• Find time to shop more often – fresh food is more nutrient dense
• Society has obsessed with convenience in a way that’s really harming our health
• Being able to cook, makes the process of eating healthier SOOO much easier
  • Figure out a way to enjoy the process of cooking -You may not enjoy flossing and brushing, but you do it because you know it’s good for you
• If you walk into a McDonalds with $5, you can either buy 5 hamburgers, or 1 salad – what do you think most people will buy?
• Most commercially sold bone broths don’t use fresh vegetables – most use either vegetable powders, or frozen vegetables
  • This will be the case even though the ingredient label says something like “carrots”
• The main benefits of bone broth, come from consuming the collagen, which contains a whole slew of beneficial amino acids
  • The collagen is the connective tissue of the bones that you use to make the broth
  • Collagen is also really helpful for wound healing
• “We have been gathering around fires and cooking food for a long time, and it’s the center of who we are as humans. I think we forgot that.”

Read the full notes @ podcastnotes.org



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Marco Canora is an American chef, restaurateur and television personality. He has appeared on the Food Network on shows such as The Next Iron Chef, Chopped and Top Chef. Canora owns Hearth and Terroir in New York and is also the founder of Brodo, a producer and seller of bone broth.

Dr. Satchin Panda is a professor and researcher at the Salk Institutewho has become recognized as one of the world’s leading experts on circadian rhythm. In today’s wide-ranging interview, he discusses how the body’s natural day-night cycle can help us improve our health, get a better night’s sleep and lose weight. He also shares how adopting a lifestyle that is aligned with the body’s natural internal clock can even help us prevent and reverse disease.

Satchin also has been generating significant attention for his research into the health benefits of time-restricted eating. He is the author of “The Circadian Code”and in today’s interview he shares how listeners can become involved in a research project he and his colleagues are conducting through a smartphone app called My Circadian Clock.

In addition to his work at the Salk Institute, Satchin is also a founding executive member of the Center for Circadian Biology at the University of California, San Diego.  Key topics covered in today’s interview include:

[00:03:46] How a rapidly evolving modern society disrupts the interconnectedness of our biological rhythms.

[00:13:41] How Satchin became interested in circadian rhythms and metabolism.

[00:17:11] Satchin’s first mouse study on time-restricting feeding, which so surprised him that he ended up repeating the study three times.

[00:21:37] The role of ketosis in time-restricted eating, particularly in regard to weight loss and potential health benefits.

[00:25:01] Whether having black coffee signals the beginning of a person’s eating window.

[00:27:31] The potential use of caffeine to treat jet lag induced by international time-zone travel.

[00:29:31] Satchin’s mouse studies that looked at obesity and type-2 diabetes.

[00:30:58] The dangers of shift work and the importance of sleep.

[00:45:39] Satchin talks about the importance of darkness when it comes to sleep and our circadian rhythms.

[00:48:42] Satchin’s 2017 paper in Aging Research Reviews titled “ Circadian rhythms, time-restricted feeding, and healthy aging.“

[00:51:59] Satchin’s recent paper in Cell Metabolism, “Time-Restricted Feeding Prevents Obesity and Metabolic Syndrome in Mice Lacking a Circadian Clock.”

[01:00:19] The role of diet in people who lost weight during time-restricted feeding.

[01:06:30] “My Circadian Clock,”an app Satchin and his lab at Salk Institute have developed.

[01:20:02] Satchin discusses how he convinced his mother to try time-restricted eating.

[01:25:32] What Satchin’s diet and eating window looks like on a typical day.

Podcast Notes Key Takeaways

• Sometime in the next few decades, an algorithm, or a robot powered by an algorithm, is going to do whatever you do, better, faster, more reliably, and cheaper
• When you use Google, Facebook, or Amazon, they’re all gathering data on you
  • They’re then able to use that data, and monetize it
• We tend to think that the more information we get, the better decisions we’ll make – that’s not usually true
  • Extra information, just feeds our confirmation bias
  • We tend to have our decisions made, after receiving only a few pieces of information – more information just makes us more confident in a decision we’ve already made
• As you become an expert in a particular field – You learn what not to pay attention, so that you can give more attention to what’s important
• “The secret to learning anything is rehearsing”
  • Break what you’re learning down into sub-skills, and then rehearse each of those individually

Read the full notes @ podcastnotes.org



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Author, educator, and hedge fund advisor, Adam Robinson returns for part 2 of our fascinating discussion. We talk chess, AI, handicapping horse races, and the secret to learning that nobody is teaching.

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

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"If people around you don't think what you're doing is a bit strange, maybe it's not strange enough." — Patrick Collison

Patrick Collison (@patrickc) is chief executive officer and co-founder of Stripe, a technology company that builds economic infrastructure for the internet.

After experiencing firsthand how difficult it was to set up an online business, Patrick and his brother John started Stripe in 2010. Their goal was to make accepting payments on the internet simpler and more inclusive. Today, Stripe powers millions of online businesses around the world.

Prior to Stripe, Patrick co-founded Auctomatic, which was acquired by Live Current Media for $5 million in March 2008. In 2016, he was named a Presidential Ambassador for Global Entrepreneurship by President Obama. Originally from Limerick, Ireland, Patrick now lives in San Francisco where Stripe is headquartered.

Also, as you can tell from seeing just a selected segment of his reading list shared in the show notes on tim.blog/podcast, he's one of the most well-read people I know. Please enjoy!

This podcast is brought to you by 99designs, the global creative platform that makes it easy for designers and clients to work together create designs they love. Its creative process has become the go-to solution for businesses, agencies, and individuals, and I have used it for years to help with display advertising and illustrations and to rapid prototype the cover for The Tao of Seneca. Whether your business needs a logo, website design, business card, or anything you can imagine, check out 99designs.

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Moe Abdou is joined by Kapil Gupta, MD to explore deeper why only a few can make greatness routine.

Podcast Notes Key Takeaways

• Check out Sam’s Waking Up Mediation App
• Our default mode, as humans, is to be lost in thought
  • We’re telling ourselves a story all day long, and we’re not always aware of it
• Almost all your negative emotions, are not rooted in the present moment
• “There is no prison, like the one between your ears” – Peter
• Some more great quotes
  • “We suffer more in imagination than in reality” – Seneca
  • “For there is nothing either good or bad but thinking makes it so” – Shakespeare in Hamlet
  • “Distraction is the only thing that consoles us from miseries yet it is itself the greatest of our miseries” – Pascal
• Evolution doesn’t care about your well-being
  • As long as you reproduce, your well-being doesn’t matter to evolution
• Some good tactics for dealing with anger
  • When anger arises, notice it, and aim to reduce the amount of time you are in fact, angry
    • The difference between being angry for 10 minutes, 10 seconds, and 1 second….is enormous!
  • Frame negative situations, where you are prone to anger, in a different way
    • Stuck in traffic? Ask yourself – “How can I more so appreciate this as a gift?”
      • Maybe the traffic will allow you to catch up on some podcasts
    • Bad airline service? – Realize that most job customer service jobs are very difficult
      • Have empathy – Behind every interaction, there’s someone very human
    • Someone cut you off on the road? – Realize that maybe they had a reason for it. Maybe they’re rushing their child to the ER.
      • Every experience you have, is through your own lens – Zoom out, it’s not all about you
• Everyone is suffering
  • Every goes through shit – you don’t know anyone’s past or what they’re currently going through
• Realize that if you are in a well off position in life, there is a tremendous amount of luck that got you there
  
  

Read the full notes @ podcastnotes.org



Subscribe to the The Drive with Dr. Peter Attia Podcast

In this episode of the podcast, Sam Harris speaks with Peter Attia about meditation and the nature of mind. They discuss types of meditation, the difference between pain and suffering, the difference between joy and wellbeing, the half-life of negative emotions, thinking and dreaming, the power of culture, the power of language, letting go of anger, MDMA, loving one's enemies, moral luck, the ethics of lying, and other topics.

You can support the Waking Up Podcast and receive subscriber-only content at SamHarris.org/subscribe.