Podcast Notes Playlist: Latest Episodes

Infinite Loops

Podcast Notes Key Takeaways

• Check out Infinite Loops Podcast Episode Page & Show Notes

Read the full notes @ podcastnotes.org

Nick Maggiulli is a financial educator, author of the blog “Of Dollars and Data”, and the newly released book “Just Keep Buying: Proven Ways To Save Money And Build Your Wealth.”

In this episode, we talk with Nick about the robust empirical research that has gone behind the insights and ideas presented in his new book!

You can follow Nick on Twitter at https://twitter.com/dollarsanddata and buy his book at https://ofdollarsanddata.com/justkeepbuying/

Show Notes:

• Coming up with title of the book
  
• The save-invest continuum
  
• Is buying a house a good investment?
  
• Debt: Good or bad?
  
• On being shaped by our experiences
  
• One path the wealth creation?
  
• 2020 vs 2021 as an investment year
  
• Handling emotions during a bear market
  
• Importance of diversification
  
• The ideal asset allocation
  
• The Great Reshuffle
  
• The argument against stock picking
  
• Negative yield bonds
  
• Lump sum vs. DCA
  
• Index investors or momentum investors
  
• Life as a growth, and value stock
  

Books Mentioned:

• Just Keep Buying; by Nick Magguilli
  
• Security Analysis; Benjamin Graham
  
• The Intelligent Investor; Benjamin Graham
  
• Influence; by Robert Cialdini

This episode I explain the mechanisms by which different types of memories are established in our brain and how to leverage the amount and timing of key neurochemicals and hormones, such as adrenaline (aka epinephrine) and cortisol, to improve your learning and memory abilities. I describe multiple science-based protocols to do this, including repetition, caffeine, emotional states, deliberate cold exposure, sleep, meditation, and the role of vision, including taking “mental snapshots.” I also describe how exercise and an associated hormone, osteocalcin, can improve cognitive ability and memory formation. I also describe unique aspects and forms of memory such as photographic memory, extreme facial recognition (aka super recognition), and the phenomenon known as déjà vu.

Thank you to our sponsors

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

Thesis: https://takethesis.com/huberman

InsideTracker: https://insidetracker.com/huberman

Our Patreon page

https://www.patreon.com/andrewhuberman

Supplements from Momentous

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

For the full show notes, visit hubermanlab.com.

Timestamps

(00:00:00) Memory, Improving Memory  

(00:02:45) Eight Sleep, Thesis, InsideTracker 

(00:07:54) Sensory Stimuli, Nervous System & Encoding Memory 

(00:11:12) Context & Memory Formation 

(00:13:46) Tool: Repetition, Improving Learning & Memory 

(00:17:11) Co-Activation and intensity Neuron Activation  

(00:20:50) Different Types of Memory

(00:25:40) Memory Formation in the Brain, Hippocampus 

(00:28:00) Hippocampus, Role in Memory & Learning, Explicit vs. Implicit Memory

(00:31:49) Emotion & Memory Enhancement 

(00:36:44) Tool: Emotion Saliency & Improved Memory

(00:41:42) Conditioned-Placed Avoidance/Preference, Adrenaline 

(00:47:14) Adrenaline & Cortisol  

(00:49:35) Accelerating the Repetition Curve & Adrenaline 

(00:53:03) Tool: Enhancing Learning & Memory - Caffeine, Alpha-GPC & Stimulant Timing

(01:00:50) Tool: Enhancing Learning & Memory - Sleep, Non-Sleep Deep Rest (NSDR)

(01:04:48) Tool: Enhancing Learning & Memory - Deliberate Cold Exposure, Adrenaline

(01:08:42) Timing of Adrenaline Release & Memory Formation 

(01:12:36) Chronically High Adrenaline & Cortisol, Impact on Learning & Memory 

(01:15:12) Adrenaline Linked with Learning: Not a New Principle 

(01:17:25) Amygdala, Adrenaline & Memory Formation, Generalization of Memories

(01:22:20) Tool: Cardiovascular Exercise & Neurogenesis 

(01:27:00) Cardiovascular Exercise, Osteocalcin & Improved Hippocampal Function

(01:29:59) Load-Bearing Exercise, Osteocalcin & Cognitive Ability 

(01:34:41) Tool: Timing of Exercise, Learning & Memory Enhancement

(01:37:29) Photographic Memory

(01:38:49) “Super Recognizers,” Facial Recognition   

(01:41:46) Tool: Mental Snapshots, Photographs & Memory Enhancement

(01:49:12) Déjà Vu

(01:53:24) Tool: Meditation, Daily Timing of Meditation

(02:02:21) How to Enhance Memory 

(02:05:51) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Patreon, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

Jack Murphy Live

Podcast Notes Key Takeaways

• Desire is why people want what they want
  • Mimetic desire: relying on external references “to show us what is wantable”
  • We are usually unaware of how much of our self-proclaimed individualism is sourced from thoughts and desires that are not our own
• We often fight because of our sameness, not because of our differences
  • Conflict emerges when differences are eliminated; everyone begins to fight over the same things
• Mimetic crisis: occurs when there is a loss of difference
  • When friend/enemy distinctions collapse, people try really hard to create differences
  • Scapegoats are the reintroduction of difference, which inherently is the reintroduction of peace (as counterintuitive that sounds)
  • “Humans have always relied on violence to drive out violence throughout human history” – Luke Burgis
• The problem with data: “Data at its best can only represent the state of things right now…it just captures what people presently want” – Luke Burgis
  • Truly good ideas aren’t shaped by desire; good ideas shape desire
• An enjoyable life comes down to ordering your desires well
  • You must know the difference between your personal desires and the desires that simply have a great presentation
  • Prioritize your “thick” desires (continue reading for more info)
• We should do away with the façade of desire and be honest with ourselves about what we want. Living out a meaningful life is not selfish.
  • We are living in a world where it’s harder than ever to express your true desires
  • Listen to yourself more often

Read the full notes @ podcastnotes.org

Jack Murphy sits down with Luke Burgis, author of "Wanting: The Power of Mimetic Desire in Everyday Life" - an insightful book that draws on the work of French polymath René Girard to bring this hidden force to light and reveals how it shapes our lives and societies.

Why do you want what you want?

And how do we influence what other's want?

Once you understand the power of memetic contagion, you'll see it everywhere.

"A groundbreaking exploration of why we want what we want, and a toolkit for freeing ourselves from chasing unfulfilling desires. Gravity affects every aspect of our physical being, but there’s a psychological force just as powerful―yet almost nobody has heard of it. It’s responsible for bringing groups of people together and pulling them apart, making certain goals attractive to some and not to others, and fueling cycles of anxiety and conflict. In Wanting, Luke Burgis draws on the work of French polymath René Girard to bring this hidden force to light and reveals how it shapes our lives and societies. According to Girard, humans don’t desire anything independently. Human desire is mimetic―we imitate what other people want. This affects the way we choose partners, friends, careers, clothes, and vacation destinations. Mimetic desire is responsible for the formation of our very identities. It explains the enduring relevancy of Shakespeare’s plays, why Peter Thiel decided to be the first investor in Facebook, and why our world is growing more divided as it becomes more connected. Wanting also shows that conflict does not arise because of our differences―it comes from our sameness. Because we learn to want what other people want, we often end up competing for the same things. Ignoring our large similarities, we cling to our perceived differences."

https://www.amazon.com/Wanting-Power-Mimetic-Desire-Everyday/dp/1250262488

Jack Murphy's Book, "Democrat To Deplorable," Now Available On Audiobook: https://adbl.co/3qXvlEY​​​​​​​​​​​​​​​​​​​​​​​​

Liminal Order: https://www.liminal-order.com

Follow Jack Murphy: Twitter: https://twitter.com/jackmurphylive

Facebook: https://www.facebook.com/jackmurphylive

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

Rumble: https://rumble.com/c/JackMurphyLive

Minds: https://www.minds.com/jackmurphylive/

 

MInd Pump

Podcast Notes Key Takeaways

• Always eat your proteins first
  • You will naturally eat fewer calories; protein is the most satiating macronutrient
• What to do when a muscle group is lagging:
  • Don’t add more sets to your routine; instead, redistribute your sets to accommodate
  • Bring the muscle group to the front of your workout—you get the most muscle gain out of the workouts you do first
• “The worst myths in the health and fitness space have some truth in them”– Mind Pump
  • Muscle Confusion: a delicate balance between trying to master a lift and creating enough variation to avoid plateauing
• Failure training provides short term results that fade quickly
  • “For the average lifter, avoiding it is probably a good idea” – Mind Pump
  • The body tax and risk for injury simply aren’t worth the benefits

Read the full notes @ podcastnotes.org

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about growing stubborn biceps, whether changing phases is effective because of “muscle confusion,” if it is ok to train to failure if only focusing on a muscle group once a week, and whether bodybuilding is healthy.

• Mind Pump Fit Tip: Here’s a simple tip that will get you leaner and healthier. EAT PROTEIN FIRST! (2:29)
• Crypto ads are EVERYWHERE! (9:18)
• People are the currency. (13:21)
• Why the Supreme Court leak is very scary. (17:28)
• Should there be warning labels on sugary drinks? (23:44)
• Caldera Labs is clinically proven to work on ALL skin types! (31:51)
• Dad life updates with Adam, Justin, and Sal. (38:26)
• Vuori is your Mother’s Day one-stop shop. (41:42)
• Will movie theaters ever go away? (45:54)
• #Quah question #1 - Incredibly stubborn bicep and tricep growth despite all other muscle groups improving. Should I target volume or intensity, and are giant sets counterproductive or overworking? (58:42)
• #Quah question #2 - Does the effectiveness of changing phases for hypotrophy say anything about the truth behind “muscle confusion?” (1:07:10)
• #Quah question #3 - Is it ok to train to failure if I’m only focusing on a muscle group once a week? (1:15:08)
• #Quah question #4 - Is bodybuilding healthy? (1:21:10)

Related Links/Products Mentioned

• Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code MINDPUMP at checkout**
• Visit Vuori Clothing for an exclusive offer for Mind Pump listeners!
• May Promotion: MAPS Starter Bundle and MAPS Spilt 50% off! **Promo code MAYSPECIAL at checkout**
• Visit NutriSense for the exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP” at checkout**
• Why do we Need Protein? - Mind Pump Blog
• Crypto Advertisements Are Everywhere: The Consumer Isn't A Moron
• Warren Buffet Just Took Another Shot at Bitcoin. What Does He Know That You Don't?
• Researchers find Amazon uses Alexa voice data to target you with ads
• YouTube Algorithms Don't Turn Unsuspecting Masses Into Extremists, New Study Suggests
• Supreme Court says leaked abortion draft is authentic; Roberts orders investigation into leak
• Warning Labels on Sugary Drinks: Do They Work?
• Visit Oli Pop for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 15% off your first order**
• Caldera Lab clinical trial
• Preference for watching a movie for the first time at a theater instead of via a streaming service in the United States from November 2018 to June 2020
• Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP10 at checkout**
• Mind Pump #1417: How To Get Stubborn Arms To Grow
• Mind Pump #1745: How To Pack On Muscle To Your Lagging/Stubborn Body Parts
• How Phasing Your Workouts Leads to Consistent Plateau Free Workouts – Mind Pump Blog
• 3 Tips for Better Muscle Growth – Mind Pump Blog
• Mind Pump #1542: How Bodybuilders Ruined Weight Lifting For Everyone
• Mind Pump Podcast – YouTube
• Mind Pump Free Resources

People Mentioned

• Jeremy L. Buendia (@jeremy_buendia)  Instagram
• Chris Bumstead (@cbum)  Instagram

Twenty Minute VC

Podcast Notes Key Takeaways

• Don’t shield your kids from the world. Kids understand fairness and inequity; they will be better off having exposure to varying perspectives and experiences.
  • Due to overexposure to monoculture and struggle-free lifestyle, “we have a surplus of assholes coming down the pike right now” – Chris Sacca
• Parenting forces work/life balance and efficiency on you
  • It taught Ann Wojcicki how to delegate; she realized she didn’t need to be a part of every meeting
  • In the words of Deena Shakir, kids give you “ruthless prioritization”
• Kids value presence over everything.
  • Presence isn’t physical, it’s mental. Presence is your attention.
• “Once you have children, the art of being a good parent and the art of being a good leader are the same”– Ian Siegel
  • Patience & Listening: You must be able to suppress your first reaction and think about the outcome you want to create
• You can learn a lot about negotiation by becoming a parent
  • Deena Shakir actually recommendsHow to Talk So Little Kids Will Listen by Joanna Faber and Julie King as a business book more so than a parenting book
• Micromanagement is a poor strategy in both leadership and parenting. You want to model behaviors rather than enforce behaviors.

Read the full notes @ podcastnotes.org



Chris Sacca is the Founder and Chairman @ Lowercase Capital, one of the best performing funds in the history of venture capital with a portfolio including Uber, Stripe, Twitter, Instagram, Twilio, Docker and many more.

• Why does Chris believe we have bred a generation of asshole kids?
• What is the right way to negotiate with children? How has that impacted how he manages his team?

Anne Wojcicki is the Founder & CEO @ 23andMe, offering DNA testing with the most comprehensive ancestry breakdown, personalized health insights, and more.

• How did having kids change Anne's approach to time allocation and risk?

Harley Finkelstein is the President of Shopify. Over the last 12 years, Harley has partnered with Tobi to the tune of building Shopify’s revenue to over $4.6BN in 2021 and the team to over 10,000 employees. 

• Does Harley believe he has always been a good father?
• What changes has Harley made to be more present and there for his children?
• Why does Harley advise couples therapy as early in a relationship as possible?

Deena Shakir is a Partner at Lux Capital, one of the leading firms investing in emerging science and technology ventures at the outermost edges of what is possible.

• What specific negotiation tactics from parenting can be applied to business?
• How can a parent show their children they listen, they understand and are there for them?
• Why does Deena believe children make you more productive and more efficient?

Eric Liaw is a General Partner @ IVP, one of the leading later-stage venture capital and growth equity firms of the last decade with $8.7 billion of committed capital and a 40-year IRR of 43.1%.

• What have been the biggest challenges for Eric of managing family and work?
• What have been some of Eric's biggest lessons in terms of how he communicates about his work to his family?

Scott Dietzen is Vice Chairman of the Board of Pure Storage and served as the Company’s CEO from 2010 to 2017. Under his leadership, Pure grew to thousands of employees and
completed an IPO in 2015.

• What can parents learn from nature programs?
• What core elements of parenting are directly transferrable to management?

Jocko Podcast

Andrew Huberman, Ph.D., is a neuroscientist and tenured Professor in the Department of Neurobiology at the Stanford University School of Medicine. He has made numerous significant contributions to the fields of brain development, brain function and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills and cognitive functioning. 

Support this podcast at — https://redcircle.com/jocko-podcast/exclusive-content

This episode I describe the neural mechanisms that activate and control aggressive states and beahviors and the role of hormones—estrogen and testosterone—in mediating violent and and/or competive aggression. I also describe tools that can be used to modulate the factors that have been shown to ‘prime’ an individual for aggression, including sunlight, estrogen sensitivity, competition within social settings, and overall stress levels, and the hormone cortisol. I discuss how substances such as caffeine and alcohol can impact impulsive behaviors, and how nutrition and supplementation can be used to regulate mood and aggression. 

Thank you to our sponsors

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

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

Helix Sleep: https://www.helixsleep.com/huberman

See Andrew Huberman Live: The Brain Body Contract

https://hubermanlab.com/tour

Our Patreon page

https://www.patreon.com/andrewhuberman

Supplements from Momentous

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

For the full show notes, visit hubermanlab.com.

Timestamps

(00:00:00) Aggression, Types of Aggression

(00:03:33) AG1 (Athletic Greens), ROKA, Helix Sleep

(00:08:29) Neural Circuits for Aggression, “Hydraulic Pressure Model” 

(00:15:50) Brain Regions Controlling Aggression, Ventromedial Hypothalamus (VMH) 

(00:22:14) Psychiatric Disorders & Aggression 

(00:23:36) Stimulation of the VMH, Estrogen Receptors & Aggression

(00:31:57) Neural Circuits Mediating Physical Acts of Aggression, Biting

(0:35:56) Testosterone & Competitiveness/Estrogen & Aggression 

(00:43:00) Sunlight, Melatonin & Aggression 

(00:45:46) Cortisol, Serotonin & Aggressive Behaviors 

(00:51:56) Tool: Omega-3 Supplementation & Mood 

(00:54:18) Tool: Sunlight, Sauna & Cortisol Reduction

(00:55:54) Tool: Ashwagandha & Cortisol Reduction

(00:57:06) Tool: Seasonality/Sunlight, Genetic Variation in Estrogen Sensitivity

(01:00:37) Testosterone & Aggression, Competitive Work Environments

(01:05:07) Testosterone, Amygdala, Challenge & Effort 

(01:09:27) Caffeine, Alcohol & Impulsivity 

(01:13:15) Tool: Caffeinated Alcohol Beverages, Impulsivity & Aggression 

(01:17:18) Tool: ADHD, Acetyl-L Carnitine & Aggressive Behavior 

(01:24:10) Factors Affecting the “Hydraulic Pressure Model” of Aggression 

(01:25:44) Book by Dr. David Anderson, Aggression & Social Relationships 

(01:27:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Patreon, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter

Title Card Photo Credit: Mike Blabac

Disclaimer

Drive with Dr. Peter Attia

Podcast Notes Key Takeaways

• Spend as much time as possible working on dynamic stability, static stability, strength training
• Training “zones” are really a function of the underlying system you are referring to whether it’s heart rate based or power based
• Most people spend too much time in zone 5 and not enough in zone 2
• The limits of human performance for truly going “all out” is about 10 seconds – look at the difference between Olympians in the 100m versus 200m
• Training for longevity: work backwards from 100 years old and think about what you physically have to do to be happy with your life (e.g., play with grandkids, get up from the floor, garden, bike ride, etc.)
• There is an increase in mortality with reduction in grip strength and loss of quad muscle
• Life generally takes place in zone 2 and zone 5 so this is what we want to train
• “Stability is the cornerstone upon which you do everything” – Dr. Peter Attia
• Peter’s current exercise routine: M-W-F lift (split upper and lower body); Tu-Th-Sat zone 2 cardio; Sun zone 2 cardio then zone 5 cardio

Read the full notes @ podcastnotes.org

View the Show Notes Page for This Episode

Become a Member to Receive Exclusive Content

Sign Up to Receive Peter’s Weekly Newsletter

In this special episode of The Drive, we have pulled together a variety of clips from previous podcasts about exercise to help listeners understand this topic more deeply, as well as to identify previous episodes which may be of interest. In this episode, Peter discusses his framework for exercise, what he’s really optimizing for, and how to train today to be prepared for a good life at age 100. He describes the importance of strength and stability, and why deadlifting is an important tool to consider for longevity. Additionally, he details why training in zone 2 and zone 5 is important, gives a primer on VO2 max, and describes the most effective ways to engage in those types of exercise. Finally, Peter reveals his current exercise routine.

We discuss:

• What is Peter optimizing for with his exercise? [3:00];
• Preparing for a good life at age 100: Training for the “Centenarian Olympics” [6:00];
• The importance of preserving strength and muscle mass as we age [21:45];
• The value of deadlifts for stability and longevity when done properly [27:30];
• The importance of zone 2 aerobic training [35:45];
• The most effective ways to engage in zone 2 exercise [40:00];
• Zone 5 training and VO2 max [44:15];
• A primer on VO2 max [52:00];
• Stability—the cornerstone upon which all exercise and movement relies [1:03:00];
• Peter’s current exercise routine [1:07:45];
• More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube

Grimes is a musician, artist, singer, songwriter, producer, and director. Please support this podcast by checking out our sponsors: – Brave: https://brave.com/lex – Novo: https://novo.co/lex – Lambda: https://lambdalabs.com/lex – Public Goods: https://publicgoods.com/lex and use code LEX to get $15 off – Blinkist: https://blinkist.com/lex and use code LEX to get 25% off premium EPISODE LINKS: Grimes’s Twitter: https://twitter.com/Grimezsz Grimes’s Instagram: https://www.instagram.com/grimes PODCAST INFO: Podcast website: https://lexfridman.com/podcast Apple Podcasts: https://apple.co/2lwqZIr Spotify: https://spoti.fi/2nEwCF8 RSS: https://lexfridman.com/feed/podcast/ YouTube Full Episodes: https://youtube.com/lexfridman YouTube Clips: https://youtube.com/lexclips SUPPORT & CONNECT: – Check out the sponsors above, it’s the best way to support this podcast – Support on Patreon:

Drive with Dr. Peter Attia

Podcast Notes Key Takeaways

• Big reasons weight loss efforts might be failing: (1) Your wearable is probably not accurately tracking the actual calories burned during exercise; (2) People notoriously underreport energy/calorie intake (not intentionally, we often skip the handful of nuts or berries, but it all adds up); (3) Food labels are allowed up to 20% error
• A calorie is a calorie, it’s a scientific measure of energy – but all sources of calories are not created equal
• Peter’s rule of thumb: never do two bad things back to back – if you miss exercise today, be sure to exercise tomorrow; if you eat a cheat meal, make your next meal better
• If you want to lose weight specifically, you will need to do some form of restriction on time or calories – could be calories, fat, carb, unprocessed food, fasting, etc.
• The best diet is the one you can stick to! A lot of weight loss is really reprogramming habits and behaviors, more than any specific dietary dogma
• You need to exercise! If you are focusing on cutting carbs and food restrictions, you are stepping over dollars to pick up pennies
• Protein and calories are the most important things to consider in your diet – how you distribute carbohydrates and fat should be based on what you can adhere to and tolerate
• Work your muscles to the full range of motion to maximize hypertrophy
• Training frequency is more of a tool to distribute volume than it is a hypertrophy stimulus
• Supplementing for hypertrophy training: whey, creatine monohydrate, maybe citrulline – you can skip BCAAs as long as you’re getting high-quality protein in your diet
• Protein powder red flags: (1) Stay away from companies pitching “proprietary blends”; (2) Make sure brand isn’t nitrogen spiking (don’t want glycine on the label); (3) Watch out for unrealistic claims or “most anabolic” type marketing

Read the full notes @ podcastnotes.org

View the Show Notes Page for This Episode

Become a Member to Receive Exclusive Content

Sign Up to Receive Peter’s Weekly Newsletter

Layne Norton holds a Ph.D. in nutritional sciences and is a physique coach, natural bodybuilder, and previous guest on The Drive. In the first half of this episode, Layne dives deep into the topic of energy balance, including the role that macronutrients and calories play in weight loss. He describes how many people struggle with tracking food and calories on their own across a variety of diets and how all of this can impact nutritional habits and behaviors. In the second half of the episode, Layne discusses the importance of protein and weightlifting for improving one’s body composition and increasing muscle mass. He explains how he would prescribe different training and nutrition programs for two hypothetical clients—a 50-year-old female who is entering menopause and wants to improve her health, and a 40-to-50-year-old male who wants to maximize muscle mass. Additionally, Layne discusses a number of supplements that could potentially benefit a training program including whey protein, branch chain amino acids, creatine, nitric oxide boosters, and more.

We discuss:

• Defining energy balance and the role of calories [2:30];
• Defining a calorie, whether they are all created equal, and how much energy you can extract from the food you eat [8:00];
• Factors influencing total daily energy expenditure [12:15]:
• The challenge of tracking energy expenditure accurately, and the thermic effect of different macronutrients [23:30];
• Challenges of sustained weight loss: metabolic adaptation, set points, and more [34:45];
• Weight loss strategies: tracking calories, cheat meals, snacks, fasting, exercise, and more [40:45];
• Sitting in discomfort, focusing on habits, and other lessons Layne learned as a natural bodybuilder [52:15];
• Commonalities in people who maintain long-term weight-loss [1:01:15];
• Does a ketogenic diet result in greater energy expenditure? [1:03:15];
• The metabolic benefits of exercise, muscle mass, and protein intake [1:15:00];
• The impact of lean muscle and strength on lifespan and healthspan [1:20:00];
• Hypothetical case study #1: Training program for 50-year-old female [1:27:45];
• Muscle protein synthesis in a trained athlete vs. untrained individual following a resistance training program [1:31:30];
• Protein and amino acids needed to build and maintain muscle mass [1:37:15];
• Nutrition plan for the hypothetical 50-year-old woman starting to build lean muscle [1:42:45];
• Dispelling myths that excess protein intake increases cancer risk through elevations in mTOR and IGF [1:55:30];
• Hypothetical case study #2: Training program for a 50-year-old, trained male wanting to increase muscle mass [2:04:00];
• Maximizing hypertrophy while minimizing fatigue—is it necessary to train to muscular failure? [2:11:30];
• Ideal sets and reps for the hypothetical 50-year-old male interested in hypertrophy [2:16:15];  
• Maximizing hypertrophy by working a muscle at a long muscle length [2:22:15];
• Recommended lower body exercise routines and tips about training frequency [2:24:00];
• Nutrition plan for the hypothetical 50-year old male wanting to add muscle [2:29:00];
• Cycling weight gain and weight loss when building lean muscle mass, and expectations for progress over time [2:33:30];
• Supplements to aid in hypertrophy training [2:38:30];
• More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube