Podcast Notes Playlist: Latest Episodes

Wojciech Zaremba is a co-founder of OpenAI. Please support this podcast by checking out our sponsors: – Paperspace: https://gradient.run/lex to get $15 credit – Indeed: https://indeed.com/lex to get $75 credit – Blinkist: https://blinkist.com/lex and use code LEX to get 25% off premium – Grammarly: https://grammarly.com/lex to get 20% off premium – Eight Sleep: https://www.eightsleep.com/lex and use code LEX to get special savings EPISODE LINKS: Wojciech’s Twitter: https://twitter.com/woj_zaremba Wojciech’s Website: https://wojzaremba.com/ OpenAI’s Website: https://openai.com/ 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

Huberman Lab

Podcast Notes Key Takeaways

• Pain and pleasure system is a scale: if you overwhelm the pleasure system, you will set yourself up for anhedonia (lack of enjoyment) and depression
• Daily EPA above 1,000mg per day can be beneficial for mood and offset inflammatory pathways
• Depression interventions to change biological function: exercise, ingesting EPAs, reducing inflammation, Selective serotonin reuptake inhibitors (SSRIs)
• Ketamine and psilocybin take unique paths but focus on rewiring circuitry to function better in the future
• The ketogenic diet has been explored for potential relief of depressive symptoms by modulating GABBA – particularly in those who do not respond to pharmaceutical treatment

Read the full notes @ podcastnotes.org



This episode, I explain what major depression is at the biological and psychological level and the various treatments that peer-reviewed studies have revealed can help prevent and treat depression. I explain the three major chemical systems that are altered in depression: norepinephrine, serotonin and dopamine. I discuss genetic predispositions to depression and how stress, thyroid hormone and cortisol play a role in many forms of depression. I also discuss inflammation as a common feature of many depression symptoms. I review 8 specific science-supported protocols for treating and avoiding depression, including EPA fatty acids (which have been shown to rival certain prescription treatments), how exercise protects against depression, studies of creatine, adjusting dopamine balance and more. I also discuss the results of ongoing clinical trials for ketamine and psilocybin for depression, how these compounds work and finally, I review how ketogenic diets can help in certain cases of depression, especially treatment-resistant major depression.

 

Thank you to our sponsors:

• InsideTracker - https://www.insidetracker.com/huberman
• Athletic Greens - https://www.athleticgreens.com/huberman
• Belcampo - https://www.belcampo.com/huberman -- code "huberman"

 

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

 

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Links:

• Review of EPAs for the Treatment of Depression - https://bit.ly/2Wl15ti 
• Review of Creatine for the Treatment of Depression - https://www.mdpi.com/520864 
• Recent Study on the Clinical Use of Psilocybin for Treatment of Depression - https://bit.ly/3sFSGMM 

 

Timestamps:

• 00:00:00 Mood Disorders & Maintaining Mental Health (Protocol 1)
• 00:07:10 Sponsors
• 00:11:15 Major Depression
• 00:18:40 “Anti-Self” Confabulation
• 00:21:42 Autonomic (Vegetative) Symptoms of Depression
• 00:26:58 Norepinephrine, Dopamine & Serotonin
• 00:31:50 SSRIs (Prozac, Zoloft, etc.): Selective Serotonin Reuptake Inhibitors
• 00:37:00 Epinephrine/Motor Functions, Dopamine/Motivation & Craving, Serotonin/Emotions
• 00:39:33 Physical & Emotional Pain are Linked: Substance P
• 00:41:50 Hormones & Depression: Thyroid & Cortisol 
• 00:46:50 Genetic Susceptibility to Depression: Impact of Stress 
• 00:50:50 Understanding Biological Mechanism Is Key: Recipes versus Skills
• 00:52:50 Tools for Dealing with Depression: Logic & Implementation (Protocol 2)
• 00:56:25 Brain Inflammation & Mental State: Cytokines, Prostaglandins, etc.
• 00:59:20 Protocol 3: Essential Fatty Acids (Omega-3, EPAs: Eicosapentaenoic Acid)*
• 01:02:50 How EPAs Help Offset Depression: Serotonin Synthesis, Kynurenine, Quinolinic Acid
• 01:05:25 Protocol 4: How Exercise Offsets Depression 
• 01:11:44 Protocol 5: Creatine Monohydrate, Forebrain Function & NMDA receptors*
• 01:20:30 Protocol 6*: Ketamine, PCP (*Prescription-Only), & NMDA-Receptor Function
• 01:33:08 Protocol 7*: Psychedelics (*In Clinical Trials) for Major Depression: Psilocybin*
• 01:47:00 Protocol 8: Ketogenic Diet, GABA (Gamma-Aminobutyric Acid)
• 01:54:50 Summary of Protocols Covered
• 02:00:10 Support & Additional Resources

 

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

Drive with Dr. Peter Attia

Podcast Notes Key Takeaways

• When considering interventions, ask: what is the risk of harm? If you do X what is the probability of benefit? What is the opportunity cost?
• The benefit of Continuous Glucose Monitoring (CGM) for people without diabetes is really is the insight it provides and the behavior change it can spark
• The value of the first 90 days with CGM is mostly insight and raising awareness without changing behavior – then it flips

Read the full notes @ podcastnotes.org

In this “Ask Me Anything” (AMA) episode, Peter and Bob answer numerous follow-up questions to recently discussed deep-dive topics such as the use of continuous glucose monitors and getting the most from zone 2 exercise. They also discuss the incredible feats of cyclists in the Tour de France through the lens of the amazing performance physiology required from these athletes. Additionally, Peter ties the conversation together by sharing his foundational framework when considering different interventions, even in the absence of data from a randomized controlled trial.

If you’re not a subscriber and listening on a podcast player, you’ll only be able to hear a preview of the AMA. If you’re a subscriber, you can now listen to this full episode on your private RSS feed or on our website at the AMA #26 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here.

We discuss:

• Peter’s foundational framework when considering different interventions [1:30];
  
• Applying Peter’s framework to the idea of using a CGM [8:00];
  
• Why certain fruits have a bigger impact on glucose, and the limitations of a CGM can tell you [16:00];
  
• Importance of paying attention to insulin, and the prospects of a continuous monitor for insulin levels [20:00];
  
• How exercise impacts glucose and peak glucose numbers to stay under [24:15];
  
• Impact of anxiety on stress on glucose, and why it’s important to calibrate your CGM [26:30];
  
• The five main tools for managing blood glucose numbers [33:45];
  
• Benefits of moving or exercising after a meal, and where ingested carbohydrates get can be stored [37:15];
  
• How to make decisions about an action or intervention in the absence of data from a rigorous, randomized controlled trial [40:30];
  
• The incredible athletic feats of Tour de France cyclists [48:30];
  
• Different modalities for doing zone 2 exercise: running, rowing, cycling, and more [1:00:15];
  
• Proxies for knowing your in zone 2 short of using a lactate monitor [1:07:30];
  
• Monitoring lactate for zone 2 exercise [1:10:00]; and
  
• More.
  

Learn more: https://peterattiamd.com/

Show notes page for this episode: https://peterattiamd.com/ama26/ 

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Law professors Michael Heller and James Salzman talk about their book, Mine! with EconTalk host Russ Roberts. Heller and Salzman argue that ownership is trickier and more complicated than it looks. While we tend to think of something as either mine or not mine, there's often ambiguity and a continuum about who owns what. Salzman and Heller explore a wide and surprising range of property rights from everyday life. The conversation includes a discussion of the insights of Ronald Coase on the assignment of property rights when rights conflict.

We’re back for part two with The Multifamily Millionaire authors Brandon Turner and Brian Murray. This time, Brian is on the mic to give you the ten steps to purchase your first large multifamily property. You may be thinking that these ten steps sound too easy for such a large deal, but that is part of the advice that Brian gives.

Brian wants smaller multifamily owners or even single-family owners to know that buying a large multifamily property is just more volume, not a completely different skill set. If you own one or multiple units right now, you may have more skills than most to take down a 100-unit apartment building or a big mobile home park. The only thing standing in your way is the mindset.

This episode just scratches the surface of what’s possible in large multifamily real estate investing, the rest can be found in The Multifamily Millionaire Volume II. As a reminder, if you purchase before the end of August 2021, you’ll get a four-week multifamily masterclass, taught by Brandon Turner.

In This Episode We Cover:

Why chasing larger deals leads to larger profits 

Understanding the skills needed to become a successful multifamily investor

Shrinking your criteria down to a micro-level, not just a macro overview

Starting (or investing in) syndications so you can get into bigger multifamily deals

Capital stacks, debt, and other types of financing when buying large properties

Why underwriting is more than just putting numbers into a spreadsheet

And So Much More!

Links from the Show

BiggerPockets Forums

BiggerPockets Calculators

BiggerPockets Pro Membership

BiggerPockets Youtube Channel

BiggerPockets Bookstore

Brandon's Instagram

David’s Instagram

BiggerPockets Podcast 126: From 0 to 400+ Units Through Value-Add Investing with Brian Murray

BiggerPockets Podcast 212: Buying a 115-Unit Apartment Complex for No Cash Out of Pocket with Brian Murray

Discover the Multifamily Book bonuses 

Click here to check the full show notes: https://www.biggerpockets.com/show497

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Huberman Lab

Podcast Notes Key Takeaways

• Dopamine is not only associated with reward and pleasure but also triggers action
• A dopamine spike is associated with a subsequent dopamine deficit where levels fall below baseline – this is the moment you chase more or ride out the tough part
• Pleasure and pain work like a balance in the brain where one is only increased by reducing the other
• The initial entry point into drugs is often a desire to escape pain, not an attempt to seek pleasure
• You can be addicted to anything
• Once you become addicted to something you are more vulnerable to addiction to other things
• To reset the dopamine system and break addictive patterns: go 30 days without interaction with a drug, person, alcohol, social media, gambling, etc.
• “The first message I want to get across about social media is it really is a drug. And it’s intended to be a drug.” – Dr. Anna Lembke
• Our collective mission should be to make sure we’re finding ways to connect with others offline

Read the full notes @ podcastnotes.org



This episode I interview Dr. Anna Lembke, MD, Chief of the Stanford Addiction Medicine Dual Diagnosis Clinic at Stanford University School of Medicine. Dr. Lembke is a psychiatrist expert in treating addictions of all kinds: drugs, alcohol, food, sex, video games, gambling, food, medication, etc. Dr. Lembke is also an expert in the opioid crisis, and the author of Dopamine Nation: Finding Balance in the Age of Indulgence (https://amzn.to/3AHHGBp).

We discuss the biology and psychology of why people become addicted to certain substances and behaviors and the key role that our "dopamine balance" plays in creating addiction. We also discuss the science and practice of how to conquer addictions, why people relapse and how to avoid relapsing. Dr. Lembke also shares her expertise on topics closely related to addiction such as community, shame and lying and she explains why telling the truth—even about the most basic things in daily life, adjusts dopamine levels in our brain.

This episode is an important one for anyone struggling with addictions of any kind, for their friends and families and for health care professionals. It is also for anyone who has defeated addiction and is determined to stay clean. Last but not least, it helps explain why all humans do what we do, and how we can all maintain a healthy sense of pleasure seeking in life.

 

Thank you to our sponsors:

• ROKA - https://www.roka.com -- code: huberman
• InsideTracker - https://www.insidetracker.com/huberman
• Headspace - https://www.headspace.com/specialoffer

 

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
• Join the Neural Network - https://hubermanlab.com/neural-network

 

Dr. Anna Lembke Links:

• Website: https://bit.ly/3iPtGje  
• Stanford Profile: https://stanford.io/3AI9SEu 
• Dopamine Nation (new book): https://amzn.to/3AHHGBp 

 

Timestamps:

• 00:00:00 Dr. Anna Lembke, Addiction Expert
• 00:02:25 Disclaimer & Sponsors: Roka, InsideTracker, Headspace
• 00:07:00 Dopamine, Happiness & Impulsivity 
• 00:15:56 What Is Pleasure? 
• 00:18:20 Addiction, Boredom & Passion for Life
• 00:24:00 Pain-Pleasure Balance Controls Addiction
• 00:29:10 Dopamine Deficits, Anhedonia
• 00:30:47 Are All Addictions the Same?
• 00:35:38 Boredom & Anxiety Lead to Creativity 
• 00:40:35 Finding Your Passion Starts with Boredom & Action Steps 
• 00:50:05 How to Break an Addiction
• 00:55:25 Relapse, Craving & Triggers
• 01:07:40 Can People Get Addicted To “Sobriety”? 
• 01:11:45 Are We All Wired for Addiction? 
• 01:15:57 Bizarre Addiction
• 01:18:14 Recovered Addicts Are Heroes
• 01:20:10 Lying, Truth Telling, Guilt & Shame
• 01:30:40 Clinical Applications of: Ibogaine, Ayahuasca, Psilocybin & MDMA 
• 01:40:20 Social Media Addiction 
• 01:51:25 Narcissism 
• 01:53:30 Goal Seeking, Success & Surprise
• 01:58:10 Reciprocity
• 02:01:15 Closing Comments, Resources

 

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 

Found My Fitness - Rhonda Patrick

Podcast Notes Key Takeaways

• We need to restore our connection with our natural state and tap into our inner selves
• The Wim Hof Method induces physiological changes through the use of cold shock and breathing
• The science behind Wim Hof cold & breathing: cold increases norepinephrine; breathing increases epinephrine, anti-inflammatory response, and pH which dulls pain receptors

Read the full notes @ podcastnotes.org

Wim Hof

Wim Hof also known as the "Iceman." Wim holds the world record for the longest ice bath (1 hour and 53 minutes and 12 seconds), just to name one of his many impressive feats.

Dr. Patrick and Wim talk a bit about Wim's back story that culminated in him trying out cold water immersion, the relatively recent 2014 scientific publication of the “Wim Hof Method” which includes cold exposure during training, exposure to bacterial endotoxin, Wim's breathing techniques, and meditation.

 

If you’re interested in learning more, you can read the full show notes here: https://www.foundmyfitness.com/episodes/wim-hof

Join over 300,000 people and get the latest distilled information straight to your inbox weekly: https://www.foundmyfitness.com/newsletter

Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/crowdsponsor

Redfin CEO Glenn Kelman joins to discuss the current U.S. housing situation (05:05), homebuilding rates, San Francisco (23:43), remote work (28:22), generational work-life balance differences (35:24), Redfin's approach to real estate (46:52), regulation, DOJ & MLS (58:33), & more.

Modern Wisdom

Podcast Notes Key Takeaways

• “We are so good at noticing what is left undone but not particularly good at remembering what we accomplished”– Dr. Samantha Boardman
  • ACTIVITY: Think about the last thing you didn’t complete and how long it stuck in your mind. Then think about the last thing you did complete and how long that stuck in your mind.
    • Incompletion often evokes shame or guilt rather than encouragement, which tends to have a lingering impact
    • Completion is often passed off as relief rather than achievement, which lets the impact slip away quickly
• Humans are fairly resilient to large life stresses (death of family member) but can experiencenegative rumination asmicro-stresses continually pile up
• Stress is a personal perception, your response can help you build resilience or defeat your confidence
  • “Discomfort is data” – Dr. Samantha Boardman
  • Stress can be utilized as a tool or interpreted as a weapon
  • Reframe your mind around stress: when you’re at the gym, remember that you came there to feel the pain. When you are challenged by a textbook question, remember that is the reason why you came to university.
  • Be Un-You: self distance yourself from your natural reaction to stress, think about what your future self would say about your response
• Positive Psychology – use your positive attributes constantly and in different waysto counter-balance negative stress
  • If you consider yourself to be generous, find ways to create different and more plentiful opportunities for yourself to be generous

Read the full notes @ podcastnotes.org

Dr Samantha Boardman is a psychiatrist and an author.

Divorces, bankruptcies and moving house are major stresses. But what about the micro-stressors we deal with every day, how much do they contribute to diminishing our wellbeing and what can we do to stop that from happening?

Expect to learn which activities studies say are most effective for making you resilient to stress, how to break a downward spiral in your growth, why discomfort is a feature not a bug, how creating a persona can give you confidence and much more...

Sponsors:

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Get in touch. Join the discussion with me and other like minded listeners in the episode comments on the MW YouTube Channel or message me...

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Today’s guest is Ryan Smith. He’s the CEO and co-founder of Qualtrics, one of the leading platforms that helps gather and analyze data from customers and employees to use for market research which he started out of his father’s basement with his brother and father. He was included in Fortune’s “40 under 40” in 2016. Qualtrics was acquired for $8 Billion in 2019. In 2020, he’s become the owner of the Utah Jazz NBA Team. Ryan is also a philanthropist. He’s the co-founder and board member of 5 for the Fight, which is a global campaign to gather funds for cancer research by donating $5.

In this episode we discuss why you should stop chasing money, how to balance priorities in the pursuit of success, how hitting rock bottom in a new country all by himself transformed Ryan’s life forever, the most underrated skill to have in life, how he became an owner of the Utah Jazz, and so much more!

For more go to: www.lewishowes.com/1146

Check out Ryan's websites: 5forthefight.org www.qualtrics.com

The Wim Hof Experience: Mindset Training, Power Breathing, and Brotherhood: https://link.chtbl.com/910-pod

A Scientific Guide to Living Longer, Feeling Happier & Eating Healthier with Dr. Rhonda Patrick: https://link.chtbl.com/967-pod

The Science of Sleep for Ultimate Success with Shawn Stevenson: https://link.chtbl.com/896-pod

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.