Podcast Notes Playlist: Latest Episodes

Modern Wisdom

Podcast Notes Key Takeaways

• “I deliver an incredible workout that also happens to be rehabbing your body…physical therapy and exercise don’t have to be two different things.”– Ben Patrick
• Removing pressure from your knee is actually a counterintuitive action
  • You’re communicating to your body that you don’t need that area to be robust with circulation and strength
• Improving your mobility allows you to access new muscle tissue that you couldn’t hit before
  • Be willing to go backward before you go forwards
  • ATG (ass to grass) split squat is Ben’s favorite mobility exercise
  • Full range of motion exercises improve flexibility and strength
• You have to be just as strong moving in reverse as you are going forward
  • “Get stronger in reverse of what hurts” – Ben Patrick
• It’s really hard to be the person in the gym not doing the status quo exercise routine
  • But doing so is not only physically rewarding but also mentally. You’re building the resiliency to do what’s best for you.
• Continue reading for Ben’s essential knee exercises

Read the full notes @ podcastnotes.org

Ben Patrick (Knees Over Toes Guy) is an athletic coach and an author.

Keeping our bodies bulletproof is something everyone wants as they age. Bad knees, backs and shoulders not only stop you from doing the things you want in sport, but then begin to suck the enjoyment out of your life too. Ben has some solutions.

Expect to learn the 3 most important exercises to maximise your body's robustness, what Ben's biggest takeaways have been from Andrew Huberman, the relationship between flexibility and strength, how to make your shoulders more mobile and less painful, the optimal training frequency to see results and much more...

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My guest is Rhonda Patrick, Ph.D. She earned her doctoral degree in biomedical science from St. Jude Children’s Research Hospital at the University of Tennessee Health Science Center and has become one of the leading public health educators on the brain and general health, aging, cancer, and nutrition. We discuss the four major categories of micronutrients that regulate cellular and organ stress and antioxidants, inflammation, hormone regulation, immune system, and longevity. Dr. Patrick provides actionable protocols for obtaining key micronutrients from food and/or supplement-based sources. Additionally, Dr. Patrick outlines protocols for deliberate cold and deliberate heat exposure to benefit metabolism, cardiorespiratory fitness, mental health, and lifespan. 

Thank you to our sponsors

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

Thesis: https://takethesis.com/huberman

InsideTracker: https://insidetracker.com/huberman

See Andrew Huberman Live: The Brain Body Contract

Tuesday, May 17th: Seattle, WA

Wednesday, May 18th: Portland, OR

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) Dr. Rhonda Patrick – Micronutrients, Cold & Heat Exposure 

(00:03:12) Momentous Supplements

(00:04:27) The Brain-Body Contract 

(00:05:30) AG1 (Athletic Greens), Thesis, InsideTracker

(00:09:42) Stress Response Pathways, Hormesis

(00:16:38) Plants, Polyphenols, Sulforaphane

(00:21:12) Tools 1: Sulforaphane - Broccoli Sprouts, Broccoli, Mustard Seed 

(00:23:50) Tool 2: Moringa & Nrf2 Antioxidant Response

(00:25:25) Sulforaphane: Antioxidants (Glutathione) & Air Pollution (Benzene Elimination) 

(00:27:10) Plants & Stress Response Pathways, Intermittent Challenges 

(00:29:35) Traumatic Brain Injury, Sulforaphane, Nrf2 

(00:35:08) Tools 3: Omega-3 Fatty Acids (ALA, EPA & DHA), Fish Oil, Oxidation 

(00:48:40) EPA Omega-3s & Depression 

(00:52:02) Krill Oil vs. Fish Oil Supplements? 

(00:54:23) Benefits of Omega-3 Fatty Acids, Omega-3 Index & Life Expectancy 

(00:59:24) Tool 4: Food Sources of EPA Omega-3s 

(01:06:07) Omega-3 Supplementation, Omega-3 Index Testing

(01:10:22) Benefits of Omega-3s 

(01:14:40) Tool 5: Food Sources of DHA Omega-3s

(01:17:07) Vitamin D & Sun Skin Exposure 

(01:22:18) Role of Vitamin D, Gene Regulation 

(01:25:30) Tool 6: Vitamin D Testing & Vitamin D3 Supplementation 

(01:33:15) Tool 7: Skin Surface Area & Sun Exposure, Vitamin D 

(01:34:23) Vitamin D & Longevity

(01:36:46) Sun Exposure & Sunscreen

(01:40:30) Role of Magnesium, Magnesium Sources, Dark Leafy Green Vegetables

(01:44:50) Tool 8: Magnesium Supplements: Citrate, Threonate, Malate, Bisglycinate 

(01:50:57) Tool 9: Deliberate Cold Exposure Protocol & Mood/Anxiety

(01:59:22) Tool 10: Cold Exposure, Mitochondria UCP1 & Heat Generation

(02:02:30) Tool 11: Cold & Fat ‘Browning’, PGC-1alpha, Metabolism

(02:05:08) Cold Exposure & High-Intensity Interval Training (HIIT), PGC-1alpha, Muscle 

(02:08:04) Tools 12: Exercise, HIIT, Tabata & Sauna 

(02:13:30) Tool 13: Sauna, Endorphins/Dynorphins, Mood 

(02:17:45) Tool 14: Mild Stress, Adrenaline & Memory

(02:19:53) Sauna, Vasodilation & Alzheimer’s and Dementia Risk 

(02:25:30) Sauna Benefits, Cardiorespiratory Fitness, Heat Shock Proteins (HSPs) 

(02:31:29) Insulin signaling, FOXO3 & Longevity 

(02:33:22) Tools 16: Sauna Protocols, Hot Baths & Fertility 

(02:37:41) Tool 17: Exercise & Longevity, Osteocalcin 

(02:41:37) Tools 18: Red Light Sauna? Infrared Sauna? Sauna & Sweating of Heavy Metals

(02:47:20) FoundMyFitness Podcast, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Patreon, Momentous Supplements, Huberman Lab on Instagram & Twitter

Title Card Photo Credit: Mike Blabac

Disclaimer

Philosophize This!

Podcast Notes Key Takeaways

• Check out Philosophize This! Episode Page & Show Notes

Read the full notes @ podcastnotes.org



Today we continue our discussion of Emerson.

Michael Saylor is the CEO of MicroStrategy and a prominent holder and proponent of Bitcoin. Please support this podcast by checking out our sponsors: – Scale: https://scale.com/lex – Coinbase: https://coinbase.com/lex to get $10 in free Bitcoin – Audible: https://audible.com/lex to get $9.95 a month for 6 months – NetSuite: http://netsuite.com/lex to get free product tour – SimpliSafe: https://simplisafe.com/lex and use code LEX EPISODE LINKS: Michael’s Twitter: https://twitter.com/saylor MicroStrategy: https://microstrategy.com/ Michael’s Book: https://amzn.to/37J2iA0 Book mentioned: https://amzn.to/3jwsIaP 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

I describe the mechanisms by which deliberate heat exposure impacts body temperature, metabolism, heart health, hormone production, exercise recovery, cognition, mood, and longevity. I detail specific protocols for deliberate heat exposure, including exposure times, temperature ranges to consider, time of day, and delivery mechanisms (sauna vs. hot bath vs. open air heat, etc.) in order to achieve different specific outcomes, including dramatic growth hormone releases, or reduction in cortisol levels. I also discuss the ability of locally applied heat to heal or otherwise improve various bodily tissues and new data on how local application of heat may induce the conversion of metabolically sluggish white fat to metabolically robust beige fat.

Thank you to our sponsors

LMNT: https://drinklmnt.com/huberman

InsideTracker: https://insidetracker.com/huberman

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

See Andrew Huberman Live: The Brain Body Contract

Tuesday, May 17th: Seattle, WA

Wednesday, May 18th: Portland, OR

https://hubermanlab.com/tour

Our Patreon page

https://www.patreon.com/andrewhuberman

Supplements from Momentous

I am pleased to announce that the Huberman Lab Podcast is now partnered with Momentous. Momentous supplements are of the very highest quality; each is third-party tested for purity and accuracy of dosage. To learn more about the Huberman Lab Podcast-Momentous partnership, the supplements I that take, and stay up-to-date with future product announcements, visit: https://www.livemomentous.com/huberman.

For the full show notes, visit hubermanlab.com.

Timestamps

(00:00:00) Heat & Health

(00:03:37) Momentous Supplements

(00:04:52) The Brain-Body Contract

(00:05:46) LMNT, InsideTracker, ROKA

(00:09:31) Body Shell Temperature vs. Body Core Temperature

(00:13:28) Thermal Regulation, Hyperthermia

(00:17:36) Heat Removal Circuits, Pre-Optic Hypothalamus (POA)

(00:26:30) Protocols & Benefits of Deliberate Heat Exposure

(00:33:37) Tools & Conditions for Deliberate Heat Exposure

(00:38:47) Deliberate Heat Exposure, Cortisol & Cardiovascular Health

(00:44:50) Heat Shock Proteins (HSPs), Molecular Mechanisms of Heat Regulation

(00:47:56) Longevity & Heat Exposure, FOXO3

(00:52:30) Deliberate Cold & Heat Exposure & Metabolism

(00:54:48) Deliberate Heat Exposure & Growth Hormone

(01:04:32) Parameters for Heat & Cold Exposure

(01:08:26) Circadian Rhythm & Body Temperature, Cold & Heat Exposure

(01:12:00) Heat Exposure & Growth Hormone

(01:16:20) Tool: Hydration & Sauna

(01:17:10) Heat, Endorphins & Dynorphins, Mood

(01:28:44) Tool: Glabrous Skin To Heat or Cool

(01:35:33) Local Hyperthermia, Converting White Fat to Beige Fat, Metabolism

(01:47:00) Hormesis/Mitohormesis & Heat/Cold Exposure

(01:49:11) Benefits of Heat Exposure

(01:51:10) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

Katherine Boyle, General Partner at a16z is joined by Hadrian founder and CEO Chris Power, Packy McCormick, founder of Not Boring, and a16z co-founder Marc Andreessen to discuss the opportunity to automate and upskill in the precision parts industry and shore up U.S. manufacturing with new technology.

Neuroscientist Doug Fields was on a trip to Europe when a pickpocket stole his wallet. Doug, normally mild-mannered, became enraged — and his fury turned him into a stranger to himself. This week, we revisit a favorite 2020 episode about the secret logic of irrational anger.

When you think of influence you probably think of Beyonce, Ronaldo, or Obama. But you don’t think about yourself. In today’s show, Professor Vanessa Bohns talks about the influence you already have. She explains why we underestimate how many people like our company, why we overestimate how social our friends are, and how we change our views depending on who we’re talking to. Tune in and I guarantee you’ll learn something surprising about yourself.

Vanessa’s book: https://www.vanessabohns.com/

Follow Vanessa on Twitter: https://twitter.com/profbohns

Sign up for the Nudge Newsletter: https://www.nudgepodcast.com/mailing-list

Infinite Loops

Podcast Notes Key Takeaways

• “We are deterministic thinkers living in a probabilistic world, hilarity or tragedy often ensue”– Jim O’Shaughnessy
  • Many of 10-K Diver’sTwitter threads point out the faults in deterministic thinking by analyzing mathematics and using first principles thinking to study financial concepts
  • We often ask the wrong questions – this thread is a great example
• Studying history can save you from FOMO investing
  • In the 1900s, there were 200 car manufacturers. Obviously, only a few survived. Knowing this context can help you slow down your decision-making before rushing into the next hyped tech stock.
• Always work through the numbers before ever opening your mouth
  • If you think you know something, write it out. You’ll more often than not realize that you’re not prepared to speak about it yet.
  • Intuitions can lead you astray from the truth and even your actual opinion on something
• 10-K Diver thinks Warren Buffett’s and Charlie Munger’s buy-and-hold philosophies get overgeneralized, leading to misconceptions about their actual investment strategies

Read the full notes @ podcastnotes.org

As Chamath Palihapitiya put it back in April 2021, 10-K Diver is “one of the best fintwit accounts on Twitter.” 10-K Diver loves breaking down complex financial topics and helping people understand them via engaging Twitter threads.

You can follow 10-K Diver on Twitter at https://twitter.com/10kdiver and read all his threads at https://10kdiver.com/twitter-threads/

Show Notes:

• Curating aggressively
  
• Is there a long term plan?
  
• Reasoning from the first principles
  
• Volatility tax
  
• Do markets have a memory?
  
• Financial Independence, Retire Early (FIRE)
  
• Mental models for investing
  
• Premeditating
  
• Jim’s GIF game
  
• Is it a Lindy or a turkey?
  
• The ‘Money Concepts’ show
  
• Benefits and pitfalls of leverage
  
• What’s next for the 10-K diver?
  

Books Mentioned:

• Reminiscences of a Stock Operator; by Edwin Lefèvre
  
• Happy; by Derren Brown

Modern Wisdom

Nick Maggiulli is the Chief Operating Officer for Ritholtz Wealth Management and an expert in personal finance using data analysis.

Saving money and building wealth are some of the most popular content on the internet. But what are the absolute best ways to maximise your fortune? Nick has broken down the complex world of personal finance to find out what the data says about different strategies.

Expect to learn why earning more is better than spending less, why buying the dip is a losing strategy, the easiest way to invest in the stock market, how to spend money guilt-free, why almost everyone has a backward retirement strategy, how to tell when you should sell, what the Vanderbilt's lost fortune can teach us about spending money and much more...

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Extra Stuff:

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Get my free Reading List of 100 books to read before you die → https://chriswillx.com/books/

To support me on Patreon (thank you): https://www.patreon.com/modernwisdom

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Get in touch.

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Twitter: https://www.twitter.com/chriswillx

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Email: https://chriswillx.com/contact/