Podcast Notes Playlist: Latest Episodes

Do you ever feel like the time we live in feels flat, complacent, timid, conformist, populated by people who are focused on playing it safe and are inwardly empty?

A century and a half ago, the Danish philosopher Soren Kierkegaard felt the same way about the period in which he lived, and posited that there are two kinds of ages: the revolutionary, decisive, and passionate, and the sensible, rational, and reflective.

Here to unpack Kierkegaard’s ideas on these two kinds of ages is Jacob Howland, retired professor of philosophy and author of Kierkegaard and Socrates.

Chris Blattman is a professor at the University of Chicago studying the causes and consequences of violence and war. Please support this podcast by checking out our sponsors: – Truebill: https://truebill.com/lex – Mizzen+Main: https://mizzenandmain.com and use code LEX to get $35 off – Grammarly: https://grammarly.com/lex to get 20% off premium – Indeed: https://indeed.com/lex to get $75 credit – Eight Sleep: https://www.eightsleep.com/lex and use code LEX to get special savings EPISODE LINKS: Chris’s Twitter: https://twitter.com/cblatts Chris’s Website: https://chrisblattman.com Why We Fight (book): https://amzn.to/3702fjb 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:

When neurologist and sleep specialist Dr. Chris Winter sees adult patients in his sleep clinic, they often come to him because of a struggle with insomnia, which, as he described in a previous appearance on the AoM podcast, is caused by stressing too much about sleep, so that going to bed becomes an anxious and fear-inducing routine that sabotages the natural needs and rhythms of the sleep cycle.

Chris would see fewer adult patients like this if, when they were kids, their parents set them up to have a healthy relationship with sleep.

Drive with Dr. Peter Attia

Podcast Notes Key Takeaways

• Fat oxidation, carbohydrates, and lactate are connected – lactate is the byproduct of glucose utilization
• The capacity to transport lactate through high-intensity exercise is trainable
• Well-trained & elite athletes have an amazing ability to oxidize lactate in mitochondria – but everyone gets to a point where the effort can’t be sustained, the difference is how long it takes you to get there
• People with metabolic syndrome who are characterized by having poor mitochondrial function cannot do an exercise oxidized with lactate because they produce lactate but can’t oxidize the lactate (their slow-twitch muscles don’t have mitochondria to use fat so rely on glucose)
• A reasonable measure of how zone 2 should feel: you can carry out a full conversation, maybe not as comfortably as if you weren’t exercising, but still without much strain – the other person will know you’re exercising but you are understandable
• Zone 2 is necessary for mitochondrial health, high intensity is necessary for glycolytic efficiency (which you can improve in just a matter of months if consistent)
• Ideal training protocol: 4 days of zone 2 training lasting 60-90 minutes + 1 day of anaerobic/high-intensity effort
• High-intensity suggestion: keep it simple – 4 minutes high effort, near heart rate max + 4 minutes of recovery x 4-5 cycles
• PSA: to be considered a zone 2 workout, you need to spend the entire duration in zone 2 for the benefit – not just an average of zone 2 oscillating faster and slower periods

Read the full notes @ podcastnotes.org

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Episode Description:

Iñigo San-Millán is an internationally renowned applied physiologist and a previous guest on The Drive. His research and clinical work focuses on exercise-related metabolism, metabolic health, diabetes, cancer metabolism, nutrition, sports performance, and critical care. In this episode, Iñigo describes how his work with Tour de France winner Tadej Pogačar has provided insights into the amazing potential of elite athletes from a performance and metabolic perspective. He speaks specifically about lactate levels, fat oxidation, how carbohydrates in food can affect our lactate and how equal lactate outputs between an athlete and a metabolically unhealthy individual can mean different things. Next, he discusses how Zone 2 training boosts mitochondrial function and impacts longevity. He explains the different metrics for assessing one’s Zone 2 threshold and describes the optimal dose, frequency, duration, and type of exercise for Zone 2. Additionally, he offers his thoughts on how to incorporate high intensity training (Zone 5) to optimize health, as well as the potential of metformin and NAD to boost mitochondrial health. Finally, he discusses insights he’s gathered from studying the mitochondria of long COVID patients in the ICU.

We discuss:

• The amazing potential of cyclist Tadej Pogačar [3:00];
• Metrics for assessing athletic performance in cyclists and how that impacts race strategy [8:30];
• The impact of performance-enhancing drugs and the potential for transparency into athletes’ data during competition [17:00];
• Tadej Pogačar’s race strategy and mindset at the Tour de France [24:00];
• Defining Zone 2, fat oxidation, and how they are measured [26:45];
• Using fat and carbohydrate utilization to calculate mitochondrial function and metabolic flexibility [35:45];
• Lactate levels and fat oxidation as it relates to Zone 2 exercise [40:00];
• How moderately active individuals should train to improve metabolic function and maximize mitochondrial performance [51:45];
• Bioenergetics of the cell and what is different in elite athletes [57:30];
• How the level of carbohydrate in the diet affects fuel utilization and power output during exercise [1:08:30];
• Glutamine as a source for making glycogen—insights from studying the altered metabolism of ICU patients [1:15:00];
• How exercise mobilizes glucose transporters—an important factor in diabetic patients [1:21:00];
• Metrics for finding Zone 2 threshold—lactate, heart rate, and more [1:25:00];
• Optimal Zone 2 training: dose, frequency, duration, and type of exercise [1:41:15];
• How to incorporate high intensity training (Zone 5) to increase VO2 max and optimize fitness [1:51:15];
• Compounding benefits of Zone 2 exercise and how we can improve metabolic health into old age [2:01:45];
• The effects of metformin, NAD, and supplements on mitochondrial function [2:05:15];
• The role of lactate and exercise in cancer [2:13:30];
• How assessing metabolic parameters in long COVID patients provides insights into this disease [2:19:00];
• The advantages of using cellular surrogates of metabolism instead of VO2 max for prescribing exercise [2:25:45];
• Metabolomics reveals how cellular metabolism is altered in sedentary individuals [2:33:45];
• Cellular changes in the metabolism of people with diabetes and metabolic syndrome [2:39:15]; and
• More.

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Knowledge Project

Podcast Notes Key Takeaways

• Check out The Knowledge Project Episode Page & Show Notes

Read the full notes @ podcastnotes.org



Leading neuroscientist and Stanford University School of Medicine professor Dr. Andrew Huberman goes in-depth on how small behaviors can make a huge impact on your health.  Dr. Huberman offers essential insights into how light affects your sleep and your energy levels, which supplements actually work, tips to control bad impulses, exercises to slow the aging process, and so much more.   Dr. Huberman 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. Huberman is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award in 2017, given to the scientist making the most significant discoveries in the study of vision. His lab’s most recent work focuses on the influence of vision and respiration on human performance and brain states, such as fear and courage.   --

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My guest is Dr. Andy Galpin, Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy and endurance performance. We discuss fundamental principles of strength and hypertrophy training and building endurance, the mechanisms underlying them and we review specific protocols to optimize training and recovery. We also discuss hydration, sleep, nutrition, supplements, and mental tools that can be leveraged to accelerate adaptations leading to enhanced strength, muscle growth and/or endurance.

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Absolute Rest

For the full show notes, visit hubermanlab.com.

Timestamps

(00:00:00) Dr. Andy Galpin, Strength & Endurance Training  

(00:03:08) The Brain-Body Contract 

(00:03:55) AG1 (Athletic Greens), Thesis, InsideTracker

(00:08:20) Adaptations of Exercise, Progressive Overload 

(00:14:40) Modifiable Variables, One-Rep Max, Muscle Soreness

(00:27:30) Modifiable Variables of Strength Training, Supersets  

(00:43:50) How to Select Training Frequency: Strength vs. Hypertrophy 

(00:58:45) Hypertrophy Training, Repetition Ranges, Blood Flow Restriction 

(01:08:50) Tools: Protocols for Strength Training, the 3 by 5 Concept 

(01:10:48) Mind-Muscle Connection 

(01:16:16) Mental Awareness 

(01:27:57) Breathing Tools for Resistance Training & Post-Training 

(01:37:25) Endurance Training & Combining with Strength

(01:51:20) Tools: Protocols for Endurance Training

(02:08:15) Muscular Endurance, Fast vs. Slow Twitch Muscle 

(02:16:35) Hydration & the Galpin Equation, Sodium, Fasting   

(02:35:57) Cold Exposure & Training  

(02:43:15) Heat Exposure & Training 

(02:53:47) Recovery  

(03:04:02) Tool: Sodium Bicarbonate

(03:17:26) Tool: Creatine Monohydrate

(03:20:08) Absolute Rest

(03:29:08) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Patreon, Thorne, Instagram, Twitter

Title Card Photo Credit: Mike Blabac

Disclaimer

A lot of people feel like they've seen and done everything there is to see and do in their local area. They're bored of their daily routine, and contemplate going off on some grand adventure in a exotic locale.

My guest would say that you don't actually have to wait until your next big trip nor go far afield to mix things up, and that adventure can be found right where you are, in your ordinary routines, the everyday landscape of your life, and even DIY projects, if you decide to approach them in a different way.

His name is Beau Miles and he's an Australian filmmaker who documents his own small-scale adventures on YouTube, as well as the author of The Backyard Adventurer.

Beginner's Mind

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Claim

Podcast Notes Key Takeaways

• Check out Beginner’s Mind Episode Page & Show Notes

Read the full notes @ podcastnotes.org

Did you know that almost 90% of all product ideas fail in clinical trials? The most obvious reason that a clinical trial fails is lack of efficacy.

Surprising to me was that lack of efficacy doesn't seem to be the main reason why clinical trials fail in the first place. Other factors are at play, and most of them are manageable risks when the right team is at work.

In this episode, we talk about:

• Strategic considerations for setting up a clinical trial
• Inhouse vs Outsourced Clinical Study Management
• Why do some clinical trials fail?
• Steps to getting your clinical trial back on track
• Future trends of clinical trials
• and much more

Who is the expert in the show?
Heike Schön is the Managing Director and Co-Founder of Lumis International GmbH and Lumis Life Science Consulting GmbH.

She has more than 25 years of experience in leadership positions in international clinical research and drug development.

📞 Book a meeting here: Link

Youtube: https://youtu.be/r0qphO8Qs3o
Shownotes @ Podcastnotes: tbd

Timestamps:
(00:00) Intro
(02:25) Who Is Heike Schön, Lumis International and Lumis Consulting?
(04:20) Topics in the Episode
(04:30) Kick-Off
(05:00) Background to Lumis International and Heike Schön
(10:20) When is the Right Time to Start with the Planning of a Clinical Trial?
(12:10) The Role of a Sponsor of a Clinical Trial
(14:30) Who is Responsible for the Clinical Trial as a Sponsor?
(16:55) When Should a Company Start to Implement Clinical Trial Management in the Organisation?
(18:30) Funding Requirements for Clinical Trials
(20:00) The Reality of Inhouse and Outhouse Clinical Trial Management
(22:15) What to Think About When Planning Oversight Management
(25:00) Relationship and Culture Management in Clinical Trials
(27:25) Budget and Ressource Requirement for Clinical Trials
(28: 45) 3 Steps to a Successful Clinical Trial 
(30:40) The 3 Main Reasons Why Clinical Trials Fail
(33:30) Considerations for Patient Enrollment as a Key Success Factor for Clinical Trials
(37:30) … and when enrolment fails, what are the steps to rescue the trial?
(42:45) Do Inhouse Studies Require Rescue?
(44:30) How to Rescue a Clinical Trial
(48:30) Root Cause Analysis as a Starting Point to Rescue a Trial
(52:25) Preventive Measures to Avoid Failure Early on
(53:30) How Important is Leadership in a Clinical Trial?
(56:30) The 3 Main Reasons to Stop a Clinical Trial – The Point of no Return
(59:00) How are the Cost Calculated for Rescue Study Management?
(01:00:15) Planning of a Clinical Trial – A Key Aspect of a Successful Trial
(01:02:15) How to Plan Realistic Timelines and Numbers
(01:07:15) The Role of Feasibility Studies in Clinical Trials
(01:09:30) How Clinical Trial Management Evolved in the last 30 years
(01:11:15) Upcoming Trends in Clinical Trial Management
(01:13:15) Decentralized Clinical Trials
(01:15:00) Artificial Intelligence And Big Data in Clinical Trial Management
(01:17:55) The Digital Twin
(01:19:15) The Human Factor and Leadership in Clinical Trial Management
(01:21:10) The Patient in Clinical Trials
(01:22:55) Planning and its contribution to clinical trial success
(01:26:55) Summary of What to Do When Clinical Trials Fail
(01:28:35) When is the Right Time to Add a Rescue Team to the Clinical Trial?
(01:31:00) A Risk Management Plan for Clinical Trials
(01:32:00) How to Cont

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Twenty Minute VC

Podcast Notes Key Takeaways

• Check out the 20VC Episode Page & Podcast Notes

Read the full notes @ podcastnotes.org

David Friedberg is Founder and CEO of The Production Board (TPB), a holding company established to solve the most fundamental problems that affect our planet, by reimagining global systems of production. Prior to founding The Production Board, David founded The Climate Corporation, a 10-year journey that culminated in their $930M acquisition by Monsanto. If that was not enough, David is the Founder and Chairman at Metromile and also sits on the board of Soylent, Clara Foods, Tillable, Cana Technologies and more.

In Today’s Episode with David Friedberg You Will Learn:

1.) Origins:

• How David made his way into the world of startups and technology from academia and physics?
• What were David's biggest takeaways from scaling The Climate Corp to $930M exit to Monsanto?
• How did the exit put pressure on David for all future companies he builds? How does he manage that?

2.) The Macro: Venture + The Economy

• How does David foresee the impending rate hikes? What impact will this have on venture and the economy?
• What segment of the market will be first to be hit? Why is growth investing last to be hit? How does early stage play out in this very new environment?
• How will we see the velocity of capital deployment change in this new period? What does David believe are some of the crucial flaws of the venture model?
• How does David reflect on his own price sensitivity? What lessons has he learned from deals he has done or missed that have changed his perspective?

3.) David Frankel: The Business Builder

• What is David's rubrik for business value creation? How has this changed with time?
• How mentally plastic does one have to be around the time it takes to see margins, unit economics etc change from negative to positive?
• How does David and the team approach building new companies at TPB? Where do they find the founding teams? How do they incentivise them?
• How does TPB approach continuous funding for the companies they create? What milestones need to be hit? How do they assess them?
• How does David approach liquidity with regards to exits for the companies they create? Why does their holding company structure mean they have different incentives to VCs?

4.) David Friedberg: Father and Husband

• How does David reflect on his own relationship to money today? How has it changed over time?
• What have been David's biggest realisations on what provides him true happiness?
• How did having children change his operating mentality? What does being a great father mean to David?

Item’s Mentioned In Today’s Episode with David Friedberg

David’s Favourite Book: Zen Mind, Beginner's Mind