Podcast Notes Playlist: Latest Episodes

Jocko Podcast

One day you're a team member, and the next day you are the supervisor. How do you handle that position?

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Marc Andreessen, cofounder and general partner at Andreessen Horowitz, cofounder of Netscape, and co-creator of the influential Mosaic web browser joins The Realignment to discuss how the second industrial revolution (1880s-1920s) shapes his view of America today, the consequences of the shift from a high to low institutional trust society, the response to Web3 skeptics, how crashes shape the tech industry, and why it's "time to build."

In this episode, I explain the biological roles of the four major neuromodulators—dopamine, epinephrine (aka adrenaline), serotonin, and acetylcholine—and describe how these neuromodulators impact a wide variety of mental states and behaviors, including focus, creativity, motivation, drive, learning, alertness, mood, relationships, and feelings of well-being. Then, with that foundational understanding in mind, I describe a potent toolkit of science-supported behavioral, nutrition, and supplementation tools that can be used to increase baseline levels of individual neuromodulators and that can be modified for specific goals. This episode summarizes low-or-no-cost, actionable, science-based tools that can benefit anyone in order to enhance their levels of brain chemicals and improve mental health, physical health, and performance.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

Thesis: https://takethesis.com/huberman

InsideTracker: https://insidetracker.com/huberman

Supplements from Momentous

https://www.livemomentous.com/huberman.

For the full show notes, visit hubermanlab.com.

Timestamps

(00:00:00) Optimizing Neurochemicals to Improve Health

(00:03:40) Momentous Supplements

(00:05:30) Sleep & Maintaining Healthy Metabolism

(00:09:52) Tools: How to Wake Up Earlier, Night Owls

(00:19:32) AG1 (Athletic Greens), Thesis, InsideTracker

(00:22:05) Nervous System Overview

(00:31:32) How Neuromodulators Work  

(00:34:24) Baseline Neuromodulator Levels, 3 Daily Phases

(00:42:15) Hormones Modulate Neuromodulators

(00:52:12) The 4 Major Types of Neuromodulators

(01:01:45) Tool Kit 1: Increase Baseline Dopamine & Focus

(01:08:52) Tyrosine-rich Foods & Dopamine

(01:10:59) Dopamine Supplementation: Mucuna Pruriens, L-tyrosine & Phenylethylamine

(01:16:00) Deliberate Cold Exposure & Dopamine

(01:21:12) Tool Kit 2: Additional Tips to Increase Dopamine

(01:26:10) Tool Kit 3: Increase Epinephrine (Adrenaline) & Alertness

(01:34:34) Tool Kit 4: Increase Acetylcholine & Attention/Learning; Choline-rich Foods

(01:37:29) Acetylcholine Supplements: Nicotine, Alpha GPC, Huperzine  

(01:44:47) Tool Kit 5: Behavior to Increase Focus & Acetylcholine

(01:46:56) Tool Kit 6: Behavior to Increase Serotonin & Feelings of Well-being  

(01:50:51) Tools: Tryptophan-Rich Foods & Serotonin

(01:53:31) Tools: Serotonin Supplements: Cissus Quadrangularis, 5-HTP, Myo-inositol

(02:02:14) Use the Neurochemical Toolkit to Meet Individual Goals

(02:06:44) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

My guest this episode is Jeff Cavaliere, MSPT CSCS, a world-class physical therapist and Certified Strength & Conditioning Specialist. Jeff has coached athletes ranging from novice to professional and has taught science-based physical training protocols to tens of millions of everyday people via his enormously clear and actionable online programs. Jeff is a true expert on proper resistance and cardiovascular training, injury prevention and rehabilitation and has extensive knowledge on proper form, posture, nutrition and supplementation. We discuss how to best design and optimize a physical training program to achieve your specific goals. We also discuss how to build and leverage mental focus during workouts, when and how to stretch, pain management and enhancing workout recovery and sleep, and how to personalize your training and nutrition program over time. Jeff’s knowledge and science-based approach ought to benefit everyone in reaching their desired fitness, aesthetic and overall health goals.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

Eight Sleep: https://www.eightsleep.com/huberman

ROKA: https://www.roka.com/huberman

Supplements from Momentous

https://www.livemomentous.com/huberman.

For the full show notes, visit hubermanlab.com.

Timestamps

(00:00:00) Jeff Cavaliere, Physical Training

(00:03:27) Momentous Supplements, AG1 (Athletic Greens), Eight Sleep, ROKA

(00:08:38) Tool: A Fitness Plan for General Health

(00:13:27) Tool: Optimizing Body Part Training Splits

(00:20:12) Two-a-Day Training

(00:22:33) Cardiovascular Conditioning, High-Intensity Interval Training (HIIT) & Skills

(00:28:24) Tool: Mind-Muscle Connection, The Cavaliere Cramp Contraction Test

(00:35:05) “Muscularity” & Resting Tone

(00:41:31) Tool: Muscle Recovery & Soreness, Grip Strength

(00:50:39) Sleep & Sleep Position

(00:57:24) Active (Dynamic) vs. Passive Stretching, Timing & Healing Muscle

(01:07:23) Tool: Jumping Rope

(01:12:56) Internal & External Rotation, Upright Row vs. High Pull

(01:24:27) Back Pain Relief & Medial Glutes, Body Pain & Origins

(01:37:39) Tool: Properly Holding Weights & Deepening Grip

(01:43:54) Tool: Physical Recovery, Heat & Cold Exposure

(01:47:19) Tool: Record Keeping for Training Performance & Rest Time

(01:51:47) Nutrition Principles & Consistency, Processed Foods & Sugar

(02:00:15) Tool: “Plate Eating”: Protein, Fibrous & Starchy Carbohydrates

(02:11:25) Training in Men vs. Women, Training for Kids & Adolescents

(02:18:05) Tool: Pre- and Post-Training Nutrition

(02:26:30) Intensity & Training Consistency

(02:29:53) AthleanX, Jesse Laico & Fitness Journeys

(02:38:27) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

Keith Rabois is a General Partner at Founders Fund, A member of the "Paypal Mafia" and has helped build and invest in multiple billion dollar companies.

This audio podcast was pulled from my live event with Keith Rabois at Showfields in Miami, Florida. In this conversation, we talk about the frameworks around critical thinking, including how it's done, changing your mind on closely held beliefs, and the downsides to having so much conviction. We also discuss the macro economy and other current events such as Covid, gun control, Bitcoin and geopolitics.

To see the full video interview of my chat with Keith, go to my Anthony Pompliano YouTube Channel.

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Beginner's Mind

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Podcast Notes Key Takeaways

• A challenge to mental health drug development is that people with the same mental health disorder do not necessarily exhibit the same biological signs and symptoms
• Prior to exploration and innovation with psychedelics, mental health treatment has not made significant advancements since the invention of SSRIs in the 1980s
• Big pharma is not necessarily interested in psychedelics because they don’t know how to fit into the current business model – they can’t make money as is since there’s no inherent innovation or IP
• Gilgamesh Pharmaceutical is working to create new molecules and psychedelic-like drugs based on the properties of psychedelics but with greater control over dose, experience, time, etc.
• If successful, Gilgamesh’s approach could open the door to increased access to psychedelic-like therapies without the need for clinical supervision
• Machine learning may provide an avenue to match patients with the correct drug

Read the full notes @ podcastnotes.org

These days many sources are highlighting the shocking scale of the global mental health crisis and how this affects approx—a staggering one billion people worldwide - over one-seventh of the global population.

“Unfortunately, as harrowing and monstrous this number is”, the investor Christian Angermayer wrote in a blog post, “it is my belief this is a gross UNDER-estimate.”

Ultimately, the number of people needing mental health support is arguably all 100% of the world's population.

I invited Dr. Jonathan Sporn, CEO of Gilgamesh Pharmaceutical, to gain more insights into the unmet medical need in mental health and the promising novel psychedelic drug development sector

Jonathan Sporn MD is a Board Certified Psychiatrist, assistant professor at Columbia University, and CEO of Gilgamesh Pharmaceuticals, based in NYC, which is developing novel psychedelic-related or inspired medicines to treat mental illness.

Topics we discuss in this episode:

➡️ Global Mental Health Situation
➡️ The History of Psychedelic Drug Development
➡️ Investors in this promising area
➡️ The Background Story to the foundation of Gilgamesh Pharmaceutical and
➡️ And the Different Ingredients Needed to Structure a Novel Game-Changing Drug Development Company

Connect with Jonathan Sporn on Linkedin
Youtube Video

🕒  Timestamps:
(00:00) Introduction to Topic, Speaker, and Company
(04:00) Life in New York in 2022
(07:15) The Global Mental Health Pandemic 
(10:39) Mass Shootings in the United States as a result of the Mental health Situation
(14:05) Why is it Necessary to Develop Novel Drugs to Fight Mental Health Issues in Society 
(19:00) The History of Drug Development for Mental Health Patients
(24:00) How Effective Are Psychedelic Drugs to Tackle Mental Health Questions?
(25:05) Psychedelic Drugs in Pop Culture
(26:40) What Inspired Jonathan Sporn to Dedicate His Professional Life to Advance R&D in Psychedelic Drugs
(29:30) Psychedelic Drugs Help to Observe Own Behaviour
(32:30) Root Causes of Mood Disorders like Maniac Depression, Bipolar Disorder
(34:05) Psychedelic Drugs Enhance Neuroplasticity
(36:50) From Basic Research to Drug Development in the Pharma Industry
(40:10) Mental Health R&D at J&J
(43:40) S-Ketamine vs. K-Ketamine – Difference and Similarities
(46:35) Early-Stage Research in Big Pharma
(49:00) Big Pharma and Small Biotechs
(51:50) The decision to Start A New Company
(57:00) Foundation of Perception Neuroscience – From Early Stage Research to Clinical Phase 2 to Exit 
(59:05) Atai Life Science – Continuing Development of the Compounds against Depression
Supporting links: 
(01:00:00) Reasons for Becoming a Serial Entrepreneur After a Successful Exit Deal
(01:06:00) Drug Development is Simple – Given an Experienced Drug Development Team
(01:08:00) What is the unique approach of Gilgamesh Pharmaceutical?
(01:10:15) Target Product Profile of Psychedelic Drugs 
(01:20:30) Gilgamesh Pharmaceuticals Mission and Vi

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The Rational Reminder Podcast

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Welcome to another episode of the Rational Reminder Podcast. In today’s jam-packed episode, hear updates regarding our goals survey, the schedule for upcoming guests on the show, the latest news and highlights from the financial world, and some of the feedback we have received about the show. We also highlight interesting articles and papers regarding tech valuations, expected stock returns, the performance of venture capital funds, and a book recommendation that will help you understand the finance game. Tune in to learn about the results of the recent social survey in Canada, the basics of private equity funds, the challenges of calculating the Internal Rate of Returns for investors, some of the misconceptions surrounding private equity, and much more! Don’t miss out on this informative and well-rounded episode of the Rational Reminder Podcast with your two favourite Canadians!

 

Key Points From This Episode:

 

• We start the show with an exciting announcement for our listeners. [0:02:07]
• An update regarding the Goals Survey Project and what needs to be done. [0:03:30]
• A rundown of the upcoming guests for the show. [0:04:44]
• Outline of the reviews and criticisms received about the show. [0:05:55]
• A breakdown of the book for today’s review, Finite and Infinite Games. [0:10:07]
• Background about the author of the book, James P. Carse. [0:10:57]
• The main point of the book: the differences between finite and infinite games. [0:11:16]
• An interesting quote from the book regarding culture. [0:14:42]
• Highlights of the recent news and updates in the financial world. [0:17:02]
• Insights from an interesting article about tech valuations by Cliff Asness. [0:19:47]
• Another interesting paper by David Blitz about expected stock returns. [0:23:09]
• A discussion regarding the recent social survey implemented in Canada. [0:26:07]
• We discuss the basics of private equity as an investment strategy. [0:30:06]
• Why the math used is problematic for calculating the Internal Rate of Return. [0:32:35]
• The results of a paper which investigated the performance of venture capital funds. [0:39:01]
• More insights from follow-up papers about private equity. [0:42:24]
• Examples of the type of risk exposures that private equity provides. [0:49:36]
• The impacts associated with the preference for illiquid assets. [0:52:00]
• Some of the misconceptions surrounding diversity in private equity funds. [0:52:44]
• What are the best metrics to use to measure returns on private equity. [0:56:00]

In this episode, I explain the biology and psychology of obsessive-compulsive disorder (OCD)—a prevalent and debilitating condition. I also discuss the efficacy and mechanisms behind OCD treatments—both behavioral and pharmacologic as well as holistic and combination treatments and new emerging treatments, including directed brain stimulation. I explain the neural circuitry underlying repetitive “thought-action loops” and why in OCD, the compulsive actions merely make the obsessions even stronger. I review cognitive-behavioral therapies like exposure therapy and SSRIs, holistic approaches, and nutraceuticals, detailing the efficacy of each approach and what science says about how to combine and sequence treatments. I describe an often effective approach for treating OCD where clinicians use cognitive behavioral therapy (CBT) to deliberately bring patients into states of high anxiety while encouraging them to suppress compulsive actions in order to help them learn to overcome repetitious thought/action cycles. This episode should interest anyone with OCD, anyone who knows someone with OCD or OCPD, and more generally, those interested in how the brain works to control thoughts and actions, whether those thoughts are intrusive or not.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

Thesis: https://takethesis.com/huberman

Eight Sleep: https://www.eightsleep.com/huberman

Supplements from Momentous

https://www.livemomentous.com/huberman.

For the full show notes, visit hubermanlab.com.

Timestamps

(00:00:00) Obsessive-Compulsive Disorder (OCD)

(00:03:01) Momentous Supplements, AG1 (Athletic Greens), Thesis, Eight Sleep

(00:08:28) What is OCD and Obsessive-Compulsive Personality Disorder?

(00:11:18) OCD: Major Incidence & Severity

(00:15:10) Categories of OCD

(00:21:33) Anxiety: Linking Obsessions & Compulsions

(00:27:33) OCD & Familial Heredity

(00:29:10) Biological Mechanisms of OCD, Cortico-Striatal-Thalamic Loops

(00:39:36) Cortico-Striatal-Thalamic Loop & OCD

(00:46:39) Clinical OCD Diagnosis, Y-BOCS Index

(00:51:38) OCD & Fear, Cognitive Behavioral Therapy (CBT) & Exposure Therapy

(01:01:56) Unique Characteristics of CBT/Exposure Therapy in OCD Treatment

(01:10:18) CBT/Exposure Therapy & Selective Serotonin Reuptake Inhibitors (SSRIs)

(01:22:30) Considerations with SSRIs & Prescription Drug Treatments

(01:25:17) Serotonin & Cognitive Flexibility, Psilocybin Studies

(01:31:50) Neuroleptics & Neuromodulators

(01:36:09) OCD & Cannabis, THC & CBD

(01:39:29) Ketamine Treatment

(01:41:43) Transcranial Magnetic Stimulation (TMS)

(01:46:22) Cannabis CBD & Focus

(01:47:50) Thoughts Are Not Actions

(01:51:27) Hormones, Cortisol, DHEA, Testosterone & GABA

(02:00:55) Holistic Treatments: Mindfulness Meditation & OCD

(02:03:28) Nutraceuticals & Supplements: Myo-Inositol, Glycine

(02:09:45) OCD vs. Obsessive-Compulsive Personality Disorder

(02:20:53) Superstitions, Compulsions & Obsessions

(02:31:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

Drive with Dr. Peter Attia

Podcast Notes Key Takeaways

• “More than half of U.S. adults will be classified as actually having obesity at some point in their life if the current context is maintained. You see the same thing with type 2 diabetes.” – Dr. Stephan Guyenet
• There is no demographic in the U.S. adults where we have not gotten much fatter over the last few decades – regardless of income, education, or geography – we’re getting fatter than we were
• Obesity is highly heritable (about 75%) and preserved
• Differences in body fatness between individuals are primarily determined by differences in how the brain is constructed and operates
• Any time you eat something sweet, that food substance causes neuropod cells in the gut to send parallel signals to the brain which activates dopamine and tells us to seek out and eat more sweet foods
• Dietary tribal ideology can hold you back from finding the right foods for your body
• The distribution of fat in the body is more related to insulin signaling; the total amount of fat in the body is related to energy intake
• The types of foods most addictive are generally a mix of carbohydrates and fat in optimal concentration which triggers dopamine and activates seeking behavior
• When it comes to nutrition, author credentials are not indicative of the quality of information and publishers do not fact-check – be diligent and unbiased in your review or check out Red Pen Reviews (free to public)

Read the full notes @ podcastnotes.org

View the Show Notes Page for This Episode

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Stephan Guyenet is a neuroscientist focused on the neuroscience of obesity and energy homeostasis.  He is the author of the book, The Hungry Brain and founder/director of Red Pen Reviews. In this episode, Stephan explains how obesity has changed phenotypically over the course of human history as well as what might explain the dramatic increase in prevalence of obesity in the last few decades. He talks in depth about the role of genetics, the brain, and hormones like leptin play in the regulation of fat mass. He dives deep into two common theories of obesity—the carbohydrate-insulin model and the energy balance model and provides his take on which theory has stronger evidence. Additionally, he provides insights on how we’re hard-wired to think about food and the consequences of modern foods designed for maximal pleasure. Finally, he goes through the factors that affect body weight, set points, and provides takeaways for people wanting to take advantage of what we know about the brain’s role in regulating our body weight.

We discuss:

• Stephan’s neuroscience background and his focus on the nuances of obesity [2:15];
• How obesity has changed for humans throughout history [8:00];
• The association between obesity and adverse health outcomes, the “obesity paradox,” and confounders when relating BMI to longevity [14:00];
• The sharp increase in obesity across demographics [23:30];
• The hypothalamus and its role in obesity [30:00]; 
• The role of the hormone leptin in obesity [40:00];
• The genetic component of obesity [46:30];
• Understanding the tendency of humans to store fat through an evolutionary lens [57:00];  
• The hedonic aspect of food, and how the brain reacts to modern, highly-rewarding foods [1:03:30];
• How we are hard-wired to think about food [1:14:30];
• A review of the “Carnivore diet” [1:21:45];
• The energy balance model, carbohydrate-insulin model, and unifying the theories around adiposity [1:34:15];
• Body weight set points: a hypothetical comparison of two individuals [1:41:45];
• Takeaways for people who want to lose weight and keep it off [1:48:30];
• Evidence that favors the energy balance model of weight gain [1:56:00];
• The synergistic effect of fat and carbohydrates and observations that a low-fat diet or a low-carb diet can cause weight loss [2:04:30];
• Red Pen Reviews [2:11:00];
• More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube

A lot of young men today struggle in finding their footing in adulthood. They feel lost, directionless, and unsure of who they are and how to confidently and competently navigate the world.

Part of the reason for this is that most young men today lack something which was once a part of nearly every culture in the world, but has now almost entirely disappeared: a rite of passage.

My guest today didn't want his son to flounder on the way to maturity, nor to miss out on having an initiation into manhood, so he set out to create a 6-year journey for him that would help him move from boy to man. His name is Jon Tyson, and he's the author of The Intentional Father: A Practical Guide to Raise Sons of Courage and Character.