Podcast Notes Playlist: Latest Episodes

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“I think anybody that gets wired to grow and give is gonna have a really fulfilling life. It doesn't matter what you choose to do, you're going to be alive, because you're going to make progress.” - Tony Robbins

To say that Anthony Robbins is a legend is to say nothing at all.

Beyond being a #1 New York Times bestselling author, Tony is also a founder, partner, or early investor in 100+ privately held businesses with combined sales exceeding $7 billion annually.

He’s been honored by Accenture as one of the top fifty business intellectuals in the world, having consulted and coached some of the world’s greatest athletes, entertainers, Fortune 500 CEOs, and four US presidents.

Finally, through his philanthropy and partnership with Feeding America, he has provided more than 800 million meals and is on track to provide 1 billion meals by 2025.

And it isn’t only his impressive list of credentials that made me so excited to have him as a guest on Impact Theory. Tony’s books, talks, and live events have also had a profound impact on me, both personally and professionally.

Our conversation ranged far and wide, covering everything from the secrets to true fulfillment in life to his deep research into the cutting edge of regenerative medicine.

If you (like me) feel excited after what Tony shared in this episode, I encourage you to check out Tony’s new book, Life Force: How New Breakthroughs in Precision Medicine Can Transform the Quality of Your Life & Those You Love: https://amzn.to/3qrXhDa


SHOW NOTES:
00:00 | Introduction
02:14 | What Drives Tony to Write Deeply About Big Issues
10:13 | Where is the Cutting Edge of Medicine in 2022?
16:56 | How Tony Made a Huge Impact Despite the Pandemic
21:09 | How to Deal With Weak Links in an Organization
24:14 | On Destroying Limitations and Learning to Embrace Risk
27:48 | The Foundations of a Culture of Weakness (And How to Overcome It)
36:11 | The Most Important Pillar of Lasting Change
43:37 | How Tony Continually Embraces Change
48:15 | Tony’s Ultimate Breakthrough 2022 Challenge
54:36 | What Drives Tony to Learn Deeply

QUOTES:
“Progress equals happiness. If you keep growing, you're going to feel alive. And if you keep growing, you're going to have more to give. And when you're growing and giving is when life is magnificent.” [25:45]

“People need a new perspective. And you can't do it by just sitting and thinking - you’ve got to move your body, you’ve got to change your energy and your focus, because [with a] low level of energy, I don't give a damn how smart you are - you're not going to use all of your ability.” [34:57]

“The one common denominator [of] people that are successful over a lifetime is the sustained hunger. Hunger is the number one factor.” [46:04]

“I think anybody that gets wired to grow and give is gonna have a really fulfilling life. It doesn't matter what you choose to do, you're going to be alive, because you're going to make progress.” [47:24]

“You’ve got to understand, anyone can learn anything if you can just break it down to its simple core.” [56:21]


Follow Tony Robbins:
Website: https://www.tonyrobbins.com
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Huberman Lab

Podcast Notes

• The brain utilizes about 20% of all the oxygen we take in and needs it continuously
• There’s bidirectionality to breathing and state: emotional state influence breathing and breathing influences emotional state
• The most unique thing about breathing is that you can consciously change your breathing and change your signal and internal state
• To increase heart rate, inhale longer than exhale; to slow heart rate, exhale longer than inhale
• Fastest method to calm down in real time, try the physiological sigh: two inhales through the nose followed by an extended exhale through the mouth, repeat 5 minutes
• Performance after lunch tends to fall off – try box before starting work again: 5 second inhale, 5 second hold, 5 second exhale, 5 second hold x 5-10 minutes
• It might be that the specific pattern of breathwork one does is not as important as the transition between states of deliberate breathwork

Read the full notes @ podcastnotes.org



This episode my guest is Dr. Jack Feldman, Distinguished Professor of Neurobiology at University of California, Los Angeles and a pioneering world expert in the science of respiration (breathing). We discuss how and why humans breathe the way we do, the function of the diaphragm and how it serves to increase oxygenation of the brain and body. We discuss how breathing influences mental state, fear, memory, reaction time, and more. And we discuss specific breathing protocols such as box-breathing, cyclic hyperventilation (similar to Wim Hof breathing), nasal versus mouth breathing, unilateral breathing, and how these each effect the brain and body. We discuss physiological sighs, peptides expressed by specific neurons controlling breathing, and magnesium compounds that can improve cognitive ability and how they work. This conversation serves as a sort of "Master Class" on the science of breathing and breathing related tools for health and performance.

 

Thank you to our sponsors:

• Thesis - https://takethesis.com/huberman 
• Athletic Greens - https://www.athleticgreens.com/huberman 
• Headspace - https://www.headspace.com/specialoffer 

 

Our Breath Collective:

• https://www.ourbreathcollective.com/huberman 

 

Dr. Jack Feldman Links:

• UCLA website - https://bioscience.ucla.edu/people/jack-feldman
• Wikipedia - https://en.wikipedia.org/wiki/Jack_L._Feldman
• Twitter - https://twitter.com/prebotzinger
• Instagram - https://www.instagram.com/jacklfeldman 

 

Our Patreon page:

• https://www.patreon.com/andrewhuberman 

 

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• https://www.thorne.com/u/huberman 

 

Social:

• Instagram - https://www.instagram.com/hubermanlab 
• Twitter - https://twitter.com/hubermanlab 
• Facebook - https://www.facebook.com/hubermanlab 
• Website - https://hubermanlab.com 
• Newsletter - https://hubermanlab.com/neural-network 

 

Timestamps:

• 00:00:00 Introducing Dr. Jack Feldman
• 00:03:05 Sponsors: Thesis, Athletic Greens, Headspace, Our Breath Collective
• 00:10:35 Why We Breathe 
• 00:14:35 Neural Control of Breathing: “Pre-Botzinger Complex”
• 00:16:20 Nose vs Mouth Breathing
• 00:18:18 Skeletal vs. Smooth Muscles: Diaphragm, Intracostals & Airway Muscles
• 00:20:11 Two Breathing Oscillators: Pre-Botzinger Complex & Parafacial Nucleus
• 00:26:20 How We Breathe Is Special (Compared to Non-Mammals)
• 00:33:40 Stomach & Chest Movements During Breathing
• 00:36:23 Physiological Sighs, Alveoli Re-Filling, Bombesin
• 00:49:39 If We Don’t Sigh, Our Lung (& General) Health Suffers
• 01:00:42 Breathing, Brain States & Emotions 
• 01:05:34 Meditating Mice, Eliminating Fear 
• 01:11:00 Brain States, Amygdala, Locked-In Syndrome, Laughing
• 01:16:25 Facial Expressions
• 01:19:00 Locus Coeruleus & Alertness
• 01:29:40 Breath Holds, Apnea, Episodic Hypoxia, Hypercapnia
• 01:35:22 Stroke, Muscle Strength, TBI
• 01:38:08 Cyclic Hyperventilation
• 01:39:50 Hyperbaric Chambers
• 01:40:41 Nasal Breathing, Memory, Right vs. Left Nostril
• 01:44:50 Breathing Coordinates Everything: Reaction Time, Fear, etc.
• 01:57:13 Dr. Feldman’s Breathwork Protocols, Post-Lunch 
• 02:02:05 Deliberately Variable Breathwork: The Feldman Protocol
• 02:06:29 Magnesium Threonate & Cognition & Memory 
• 02:18:27 Gratitude for Dr. Feldman’s Highly Impactful Work
• 02:20:53 Zero-Cost Support, Sponsors, Patreon, Instagram, Twitter, Thorne
  
  

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

 

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com 

 

Ryan talks to Morning Brew founder Alex Lieberman about his journey with Stoicism, the false belief that money can change your level of happiness, the higher standard that leaders should hold themselves to, the power of restraining opinion, and more. 

Alex Lieberman is the co-founder and Executive Chairman of Morning Brew. Alex started Morning Brew as a college student in 2015 and has grown it to over 3 million subscribers. Alex is also the host of the podcast Founder’s Journal, which offers a backstage pass into building Morning Brew.

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Twenty Minute VC

Podcast Notes Key Takeaways

• Advice – Plan for failure. The market can stay wrong longer than you can stay solvent
• We’re entering a period where interest rates are going to rise in fiat which may create a pullback. The winners will survive.
• Carney expects Central Bank Digital Currencies (CBDCs) at the wholesale level. At the retail level will be digital wallet providers. Fintechs will compete to capture market share.
• The ultimate unit of account and store of value will be in the local fiat, but the fiat won’t necessarily be used as the means of payment.

Read the full notes @ podcastnotes.org

Mark Carney is Vice Chair of Brookfield Asset Management and Head of Transition Investing. Prior to Brookfield, Mark served as the Governor of the Bank of England from 2013 to 2020, and prior to that as Governor of the Bank of Canada from 2008 until 2013. Mark was also Chairman of the Financial Stability Board from 2011 to 2018. Mark is a long-time and well-known advocate for sustainability and is currently the United Nations Special Envoy for Climate Action and Finance. If that was not enough, Mark serves on numerous other boards including Stripe, Bloomberg Philanthropies and the Foundation Board of the World Economic Forum to name a few.

In Today’s Episode with Mark Carney You Will Learn:

1.) How Mark made his entrance into the world of finance and came to the role of Governor of the Bank of Canada? How did that role lead to his becoming Governor of the Bank of England? How did seeing multiple booms and busts impact Mark's investing mindset?

2.) Governments, Central Banks and Regulation:

• How do governments and central banks retain control in a completely decentralized financial world?
• Can traditional currencies and digital currencies peacefully co-exist?
• What are Mark's predictions for central bank digital currencies?
• How does Mark expect governments and central banks to regulate digital currencies in the coming years?

3.) The Winners and Losers:

• What does the future hold for crypto exchanges?
• How do competitors for digital gold perform?
• Why does Mark believe in crypto "only the niche will survive"?
• What does the rise of Defi mean for traditional banks? What will determine those that survive?
• What does Mark mean when he says the winners will decide "what is my interface with this crypto world?''

4.) The Future of NFTs:

• Do NFTs do more to help or to harm income inequality?
• How does Mark see the future for the development and experimentation of NFTs?
• Who are the winners and losers in the next decade for NFTs?
• How does Mark feel about the pause between productivity gains and real wage benefits that exist today? 

Item’s Mentioned In Today’s Episode with Mark Carney

Mark’s Favourite Book: Arcadia by Tom Stoppard

Huberman Lab

Podcast Notes

• “A lot of habit formation has to do with being in the right state of mind and being able to control your body and mind.” ­– Dr. Andrew Huberman
• Habits take different lengths of time to adapt depending on the person and the habit – a habit might take one person 18 days and another person 200+ days
• The goal of building habits is to overcome limbic friction (level of energy needed to engage in a habit) and enter it automaticity
• Leverage natural rhythms of brain & body hormones to make it more likely that you will engage or maintain habits
• In the first 0-8 hours after waking, your brain and body are more action and focus oriented – you can more easily overcome things with high limbic friction
• In the 9-15 hours after waking, leverage high serotonin and keep stress low by engaging in habits that don’t require a lot of limbic overrides
• A test of whether you’ve truly formed a habit is if you can perform that habit or behavior at any point in the day without thinking too much about it – e.g., exercise whenever you can fit it in
• The strength of a habit is dictated by how much limbic friction there is and how much context dependence there is
• Breaking a bad habit is more than just rewarding yourself if you don’t do it or punishing yourself if you do it – you want to change the neural circuitry involved
• To break a habit: bring conscious awareness to the fact that you participated in the habit you are trying to break – at that moment, capture the events and engage in positive replacement behavior immediately after

Read the full notes @ podcastnotes.org



In this episode, I review the science of habit formation and habit elimination and how the process of neuroplasticity (brain rewiring) underlies these processes.

I describe two new systems for habit formation. The first system is grounded in the neuroscience of brain states and our ability to perform (and to avoid) certain tasks at different phases of the 24-hour day. The second system focuses on 21-day habit formation and consolidation.

I also discuss "task bracketing" as an approach to enhancing habit formation and eliminating unwanted habits and the neural circuits that underlie task bracketing in the basal ganglia (a brain region for generating and stopping behaviors). I also review the science of dopamine rewards and how to apply that knowledge to shaping habits.

The science and tools in this episode ought to be helpful for anyone looking to build better habits and eliminate unwanted habits for school, work, fitness, relationships, creative endeavors, and more—indeed for any person or situation where behavioral changes are needed.

 

Thank you to our sponsors:

• Athletic Greens - http://www.athleticgreens.com/huberman 
• InsideTracker - http://www.insidetracker.com/huberman 
• Helix Sleep - http://www.helixsleep.com/huberman 

 

Our Patreon page:

• https://www.patreon.com/andrewhuberman 

 

Supplements from Thorne:

• http://www.thorne.com/u/huberman 

 

Social:

• Instagram - https://www.instagram.com/hubermanlab 
• Twitter - https://twitter.com/hubermanlab 
• Facebook - https://www.facebook.com/hubermanlab 
• Website - https://hubermanlab.com 
• Newsletter - https://hubermanlab.com/neural-network 

 

Links:

• Excellent review on science of habits - https://www.annualreviews.org/doi/abs/10.1146/annurev-psych-122414-033417 
• Meta-analysis on habits - https://journals.sagepub.com/doi/full/10.1177/1539449219876877 

 

Timestamps:

• 00:00:00 Introducing Habits; New Programs
• 00:02:30 Athletic Greens, InsideTracker, Helix Sleep
• 00:06:52 Habits versus Reflexes, Learning, Neuroplasticity
• 00:08:51 Goal-Based Habits vs. Identity-Based Habits
• 00:11:40 How Long It (Really) Takes to Form a Habit; Limbic-Friction
• 00:16:07 Linchpin Habits 
• 00:18:55 Mapping Your Habits; Habit Strength, Context-Dependence
• 00:22:55 Automaticity
• 00:24:03 Tool 1: Applying Procedural Memory Visualizations
• 00:27:48 Hebbian Learning, NMDA receptors
• 00:31:00 Tool 2: Task Bracketing; Dorsolateral Striatum
• 00:37:08 States of Mind, Not Scheduling Time Predicts Habit Strength
• 00:38:16 Tool 3: Phase-Based Habit Plan: Phase 1
• 00:46:29 Tool 3: Phase-Based Habit Plan: Phase 2
• 00:55:24 Tool 3: Phase-Based Habit Plan: Phase 3
• 01:01:34 Habit Flexibility
• 01:04:57 Should We Reward Ourselves? How? When? When NOT to.
• 01:10:30 Tool 4: “Dopamine Spotlighting” & Task Bracketing
• 01:18:22 Tool 5: The 21-Day Habit Installation & Testing System
• 01:28:26 Breaking Habits: Long-Term (Synaptic) Depression
• 01:35:49 Notifications Don’t Work
• 01:37:50 Tool 6: Break Bad Habits with Post-Bad-Habit “Positive Cargo”
• 01:44:26 Addictions as Habits: https://hubermanlab.com/dr-anna-lembke-understanding-and-treating-addiction/
• 01:45:28 Conclusion & Synthesis 
• 01:48:27 Zero-Cost Support, Sponsors, Patreon, Supplements, Instagram, Twitter

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

 

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com 

Infinite Loops

Podcast Notes Key Takeaways

• Check out Infinite Loops Podcast Episode Page & Show Notes

Read the full notes @ podcastnotes.org

Thomas J Bevan is an author and essayist. He pens The Commonplace newsletter which includes workshops on writing, movie reviews, and essays on life. We talk about:

• Starting a commonplace
  
• Striking a balance between the physical and digital
  
• Not defining growth with metrics
  
• The Soaring 20s Social Club
  
• And MUCH more!
  

Follow Thomas on Twitter at https://twitter.com/thomasjb3van and subscribe to his newsletter at https://thomasjbevan.substack.com/

It's been a phenomenal year for some folks; a tough year for others. Join us live to review the year that was and look forward to 2022 too! A wide-ranging, fun, free for all conversation with my friend Eric Weinstein!

00:00 Topics:

05:00 Eric and Project Galileo investigating UFO/UAP

30:00 Woit's TOE as discussed with  @Lex Fridman  https://youtu.be/nDDJFvuFXdc

Geometric Unity and Chern-Simons

45:00 Wolfram Physics Project

1:00:00 Raising kids to succeed in STEM

Opportunities and Threats to our future

Thoughts on Bitcoin/Blockchain/NFT for science

Brian's Assayer Project

Maxwell Trial

Covid-19

2:00:00 Should Eric Revive the Portal?

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Jocko Unravelling

✓

Claim

Podcast Notes Key Takeaways

• Check out The Unraveling Podcast Episode Page & Show Notes

Read the full notes @ podcastnotes.org

What is a liberal democracy without a functional free press? The idea almost seems like a contradiction in terms. The mass media has become both more centralized and more politicized, driving us into closed silos of information and sense-making, and leading many Americans to doubt everything they don't hear from a trusted member of their own political tribe. Jocko & Darryl discuss the historical trends that have led to this situation, and whether there's a way out of the mess.