See For Yourself

Willpower isn’t the answer to bad habits. Neuroscientist Dr. Jud Brewer shows what actually changes behavior (and it’s simpler than you think). Dr. Judson Brewer is a psychiatrist + neuroscientist and Director of Research & Innovation at Brown University’s Mindfulness Center. Subscribe for more long-form interviews on science, self-improvement, and human behavior.

Expect to Learn:

Why willpower fails under stress (and why the prefrontal cortex is a fragile “control” strategy). How habits are shaped by reward learning and why awareness is the real “lever” for change. How to use mindful attention to make cravings feel less rewarding (+ the smoking example that surprises almost everyone).

The habit loop framework: trigger → behavior → result (and why “triggers” are often the least important part). What the default mode network is, and why it’s linked to self-referential thinking and craving. How “curiosity” becomes a bigger, better offer than worry, craving, or self-judgment. A practical grounding tool for anxious moments: five-finger breathing (and why it helps bring the brain back online). How anxiety can function like a habit and what Dr. Jud’s research has found with app-based training (including major symptom reduction reported in his work).

00:00 — How to break bad habits: start with how your brain learns (not willpower)

00:30 — Willpower is a myth: why “just stop” fails under stress

02:16 — Neuroscience of habit formation: reward learning, dopamine, and prediction error

02:44 — The real key to habit change: awareness (why attention rewires behavior)

04:22 — Real-world habit change: smoking + overeating (making cravings feel unrewarding)

07:54 — Triggers explained: why environment matters less than the reward outcome

15:47 — Mindfulness + the default mode network: self-focus, craving, and meditation

25:35 — Curiosity beats cravings: the “bigger better offer” for breaking habits

40:24 — Practical tools for anxiety + habit change (what to do in the moment)

44:13 — Dr. Jud’s anxiety story: how mindfulness helped panic + stress symptoms

44:28 — Empathy → evidence-based programs: turning patient needs into training systems

46:19 — Anxiety meds reality check: why “gold standard” helps only a minority long-term

48:35 — Building an anxiety app: using neuroscience to train skills (not dependency)

50:04 — Can anxiety be a habit? negative reinforcement, worry loops, and action bias

55:40 — Exercise + healthy routines: helpful… unless it becomes an avoidance habit

01:01:49 — Social media & AI addiction: engineered attention + RLHF “sycophant” bots

01:16:02 — Meaning, service, and curiosity: philosophical reflections to end the episode

01:19:22 — Final links, program mention, and closing remarks

Judson’s Work

Going Beyond Anxiety (program): https://www.goingbeyondanxiety.com Dr. Jud’s site (resources + programs): https://drjud.com Dr. Jud bio / research background: https://mindfulness.sph.brown.edu/people/judson-brewer Brown University researcher profile: https://vivo.brown.edu/display/jbrewer2

https://www.jacobjwatsonhowland.com

What is a 'kook' in surf culture?

Explore the contrast between novice surfers and local experts as Sam Bleakley, a longboard surf champion, delves into the origins of this term. Hear about the historical context from Hollywood’s influence to global surf communities. Learn how experienced surfers like Stephanie Gilmore and Kelly Slater approach newcomers with wisdom and inclusivity. Expect to gain insights on the in-group and out-group dynamics within surfing, and why it’s key to share knowledge for safer, more enjoyable experiences. Finally, get a glimpse into Sam’s advice for his younger self on navigating the surf industry.

00:00 Introduction to the Concept of a Kook

00:04 Hollywood's Influence on Surf Culture

00:45 The Kook vs. Local Dynamic

01:25 Surfing Wisdom from Legends

01:57 Broader Implications of Ingroup-Outgroup Bias

03:24 The Role of Teachers in Surfing

04:53 Final Thoughts and Personal Advice

Is your oral microbiome quietly driving cavities, fatigue, brain fog, and even dementia and heart disease, while your dentist just keeps “fixing” teeth?

Functional dentist Dr. Staci Whitman breaks down why your mouth is actually the front of your gut, how mouth breathing and bleeding gums can trigger whole‑body inflammation, and why humans (and our pets) are the only species routinely getting dental decay, and what that says about our modern diet. She explains how signs like bad breath, constant snacking, white‑coated tongue, crumbling teeth, and poor sleep can be early red flags for blood sugar issues, autoimmune disease, gut problems, and even increased risk of dementia and cancer, long before standard tests pick them up.

You’ll learn the 80/20 steps to become as close to cavity‑free for life as possible: how to eat and when to eat for a healthier oral microbiome, why to stop sipping all day, how mouth breathing at night wrecks both your teeth and deep sleep, and how tools like flossing, tongue scraping, nasal hygiene, and mouth tape (used safely) can transform your energy, focus, and long‑term healthspan. If you care about longevity, but have only focused on your gut, gym, or glucose, this conversation will permanently change how seriously you take your mouth.

00:00 Introduction to the Oral Microbiome

01:28 The Importance of Oral Health

03:24 Diet and the Oral Microbiome

06:20 Oral Hygiene Practices

06:55 The Role of Saliva and Breathing

14:23 Oral Microbiome Testing

19:01 Functional Dentistry and Future Directions

33:10 Oral Health as a Reflection of Overall Health

33:43 Impact of Mouth Breathing on Health

35:38 Nasal Breathing and Sinus Hygiene

36:58 Identifying and Addressing Mouth Breathing During Sleep

38:48 The Importance of Airway Health

40:48 Functional Dentistry and Early Interventions

42:52 Practical Tips for Better Oral Health

49:05 Nutritional Deficiencies and Oral Health

53:17 Key Takeaways for a Healthy Oral Microbiome

56:46 Final Thoughts and Advice

Podcast blueprint (Skool): https://www.skool.com/remote-pro-podcast-blueprint-8385

FREE Podcast Tips (2nd Channel): https://www.youtube.com/channel/UCUp5S7ZIZtjA8PMgXJMwppA

Dr Staci Whitman Website: https://doctorstaci.com

IG: https://www.instagram.com/doctor_staci/?hl=en

YouTube: https://www.youtube.com/@doctor_staci/featured

Feed Your Good Guys (Fygg): fygg.com*

The Institute for Functional Dentistry: functionaldentistry.org Bloom Kids: bloomkidsdentistry.com

Jacob’s links YouTube: https://www.youtube.com/@jacobjwatsonhowland Website: https://www.jacobjwatsonhowland.com

#oralhealth #mouthbreathing #oralmicrobiome #dentistry #andrewhuberman

In this episode, Ralph Merkle explores the fascinating world of nanobots and their potential to revolutionize medicine. Learn how these microscopic machines, operating at the molecular level, could offer unprecedented precision in medical interventions, possibly curing diseases at their core and even repairing vital body systems. Ralph Merkle discusses the technology's scale, the challenges faced by chemists in creating these nanobots, and how they could address medical emergencies like heart attacks with devices such as respirocytes. Gain insight into the future of medical technology and its potential impact on human longevity.

00:00 Introduction to Nanobots

01:22 The Scale of Nanobots

02:25 How Humans Utilize Nanobots

04:11 Medical Applications of Nanobots

06:08 Respirocytes: A Case Study

11:31 Future Implications and Conclusion

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Me:

YouTube: https://www.youtube.com/@jacobjwatsonhowland

FREE Podcast Tips (2nd Channel): https://www.youtube.com/channel/UCUp5S7ZIZtjA8PMgXJMwppA

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Instagram www.instagram.com/jacobwatsonhowland

X/Twitter: https://x.com/jwatsonhowland

LinkedIn: www.linkedin.com/in/watsonhowland

Website: www.jacobwatsonhowland.com

Dr. Paul Hokemeyer, a therapist specializing in high net worth individuals, discusses the profound isolation and unique mental health challenges faced by ultra-successful people. Drawing from his experiences working with both marginalized communities and wealthy families, Dr. Hokemeyer examines the misconceptions about wealthy individuals and the societal factors contributing to their isolation. He also explores the innate human desire for validation and love, how wealth can exacerbate mental health issues, and the hypocrisy in societal attitudes towards the wealthy. Dr. Hokemeyer emphasizes the importance of culturally competent mental health services for all, regardless of socioeconomic status.

00:00 Introduction to High Performers

00:16 From Margins to Wealth: A Journey

00:41 Behavioral Health and Power Dynamics

02:05 The Isolation of Wealth

02:42 Biological and Social Conditioning

05:14 The Burden of Wealth

07:01 Cultural Hypocrisy and Mental Health

10:14 The Intensity and Scale of Problems

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Me:

YouTube: https://www.youtube.com/@jacobjwatsonhowland

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Instagram www.instagram.com/jacobwatsonhowland

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Website: www.jacobwatsonhowland.com

What did it really feel like to be SpaceX’s 4th engineer, betting your career on Elon Musk when reusable rockets still sounded like science fiction, and how does that same person end up training to fly with Blue Origin? Dr. Hans Koenigsmann, former VP of Build & Flight Reliability at SpaceX and now a Blue Origin astronaut candidate reveals the incredible history of modern space… from someone who helped design it. He joined SpaceX in 2002 as its fourth technical employee, led reliability and anomaly investigations through over 100 Falcon 9 launches, and played a critical role in the transition from “this will never work” to the first successful booster landings and re-flown rockets

You’ll also learn how reusable rockets are rewriting launch economics, why small startups are pushing asteroid mining, private space stations, and microgravity pharmaceuticals, and Hans’s candid predictions for Mars, nuclear propulsion, and the future of human space exploration. If you’re interested in SpaceX, Blue Origin, Elon Musk, reusable rockets, asteroid mining, or the real story behind the new space race, this conversation is for you!

00:00 Meeting Elon Musk: First Impressions

01:26 Joining SpaceX: The Early Days

05:21 Childhood and Early Career

07:57 Building Satellites and Moving to the US

10:36 SpaceX Hiring and Company Culture

15:03 Developing Reusable Rockets

18:17 The Impact of Reusable Rockets on the Industry

26:41 Exciting Satellite Projects and Innovations

35:11 Launching Rockets from the Pacific

41:43 The Key to SpaceX's Success

43:32 Decision-Making at SpaceX

44:44 Tools and Resources at SpaceX

46:19 The Importance of Speed

47:07 Leading the Reliability Team

50:13 Challenging Anomalies

54:23 Leaving SpaceX

57:36 Future of the Space Industry

01:08:44 Philosophical Reflections

01:17:25 HOW TO START YOUR OWN PODCAST WITH MY HELP!

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Or if you want to start taking podcasting seriously: My full step-by-step podcast blueprint: https://www.skool.com/remote-pro-podcast-blueprint-8385

Launch your podcast using my successful blueprint, even on a budget and with zero experience, get my new episodes 24 hours early & join a tribe of like-minded outliers who will help you grow…

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Hans Koenigsmann’s Work

LinkedIn: https://www.linkedin.com/in/hans-koenigsmann-2a141b5/

Instagram: https://www.instagram.com/hanskoenigsmann/?hl=en

X: https://x.com/HansKoenigsmann

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Team:

Host: Jacob Watson-Howland

Chief Editor: Chloé Breheret

Chief Automation Officer: Jack McDuff

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Jacob’s stuff:

YouTube: https://www.youtube.com/@jacobjwatsonhowland

Website: www.jacobwatsonhowland.com

Why Dinosaurs Died But Birds & Crocodiles Didn’t? Evolutionary genomicist Professor Ed Braun (University of Florida) pulls back the curtain on 65 million years of life’s history, from dinosaurs and birds to humans, microbes, and the hidden logic of our genomes.

You’ll learn:

–Why most dinosaurs died while birds and crocodiles survived, and how a single asteroid, body size, and pure luck still leave a detectable signal in bird genomes today.

–How “junk DNA,” random mutations, and population size quietly shape evolution, and why small populations can spiral into extinction even when a species looks “saved” on paper.

–How birds massively outpaced crocodiles in evolutionary speed, what this reveals about generation time and mutation, and why a single chromosomal flip 65 million years ago still rewires how we read their family tree.

–Why curiosity‑driven science (not short‑term “useful” research) produces the breakthroughs that change the world, and how Ed thinks about meaning, atheism, faith, and staying intellectually alive in an age of social media outrage.

00:00 The Mystery of Dinosaur Extinction

00:53 Survival of Birds and Crocodilians

02:48 Theories on Bird Survival

03:37 Genetic Evidence and Population Changes

05:13 Crocodilian Survival and Luck

07:24 Biogeography and Evolution of Birds

20:14 Human Evolution and Genetic Mutations

47:21 Biodiversity and Microbial Life

01:04:53 The Importance of Curiosity in Science

01:06:01 Translational Research vs. Curiosity-Driven Science

01:06:30 The Role of Genetics in Scientific Discovery

01:09:33 The Impact of Foundational Work in Biotechnology

01:10:54 The Value of Basic Science

01:12:12 The Intersection of Curiosity and Play in Innovation

01:13:42 The Joys of Academic Life

01:19:42 The Journey to Becoming a Genomics Expert

01:27:57 Insights from Sequencing Bird Genomes

01:50:22 Balancing Faith and Science

02:02:11 Advice for the Younger Generation

02:03:31 Current Projects and Final Thoughts

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Jari Eloranta’s Work

Website: https://people.clas.ufl.edu/ebraun/

Work: https://scholar.google.co.uk/citations?user=31XPDbYAAAAJ&hl=en

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Team:

Host: Jacob Watson-Howland

Chief Editor: Chloé Breheret

Chief Automation Officer: Jack McDuff

Website: www.jacobwatsonhowland.com

Join us as we dive deep into the making of 'Sharks Up Close' with wildlife filmmaker Bertie Gregory. What surprising challenges did they face in filming great white sharks? What do great whites actually eat? How do these magnificent predators hunt and why are human-shark conflicts often a matter of mistaken identity? Learn how surprising dietary habits and overfishing impact great whites and discover the importance of changing human behavior to reduce shark attacks. Plus, get a sneak peek into other upcoming 'Animals Up Close' specials, including dolphins and cheetahs. Expect to learn fascinating insights into shark behavior, innovative conservation efforts, and behind-the-scenes moments from Bertie Gregory's adventurous documentary series.

00:00 Introduction to Sharks Up Close

00:08 Unexpected Challenges in Filming Great Whites

00:55 Surprising Facts About Great White Sharks

02:01 How Great Whites Hunt

03:45 Human-Shark Interactions and Safety Measures

05:36 Future Projects and Upcoming Specials

06:25 Behind the Scenes of The Secret Life of Penguins

Is WW3 around the corner? Is the world becoming more peaceful? Economic historian Jari Eloranta connects patterns from World War I, the Cold War, and today’s tensions between the US, China, and Russia to show why conflict persists even in a globalised world, and what that means for ordinary people, policy makers, and investors.

Jari Eloranta is a renowned professor of economic and social history at the University of Helsinki and a leading global expert on the economic history of war, military spending, and security of supply. He is co‑editor of The Routledge Economic History of War and has published widely on how wars transform states, markets, and welfare systems. Known for making complex history accessible and relevant, he has inspired students and audiences around the world to see economics, power, and conflict through a clearer lens.

00:00 The Surprising Relationship Between War and Economies

01:51 The Reality of Modern Conflict

04:50 Historical Patterns and Predictions of War

11:58 The Evolution of Warfare Technology

18:56 The Impact of Nuclear Weapons on Warfare

33:42 Economic Outcomes of War

37:08 Potential Outcomes of Russia-Ukraine Settlement

38:06 Ukraine's Military Reality and Strategic Calculations

40:16 Historical Parallels: Finland's WWII Experience

42:08 Finland's Defense Strategy and Military Capabilities

49:06 Economic and Social Evolution of Finland

57:51 Philosophical Reflections and Personal Insights

01:05:59 BECOME A PRO PODCASTER LIKE ME!

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FREE Podcast Tips (2nd Channel): https://www.youtube.com/channel/UCUp5S7ZIZtjA8PMgXJMwppA

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Launch your podcast using my successful blueprint, even on a budget and with zero experience, get my new episodes 24 hours early & join a tribe of like-minded outliers who will help you grow…

____

Jari Eloranta’s Work

Research: https://researchportal.helsinki.fi/en/persons/jari-eloranta/

Books: https://www.routledge.com/The-Routledge-Economic-History-of-War/Eloranta-Land-Kuorelahti-Fishback/p/book/9781032230252

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

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Team:

Host: Jacob Watson-Howland

Chief Editor: Chloé Breheret

Chief Automation Officer: Jack McDuff

___

Jacob’s stuff:

YouTube: https://www.youtube.com/@jacobjwatsonhowland

FREE Podcast Tips (2nd Channel): https://www.youtube.com/channel/UCUp5S7ZIZtjA8PMgXJMwppA

#worldwar3 #economics #geopolitics #warhistory

Dan Ariely explores why humans often act irrationally despite believing otherwise. Using the metaphor of a vintage Swiss Army knife, he explains that our decision-making tools were designed for a different era and are not suited to modern challenges. Ariely delves into the two approaches to dealing with our cognitive limitations—engineering solutions that help us and manipulative strategies that exploit us. He highlights that emotions play a significant yet underappreciated role in our decisions and that our inability to consider long-term consequences is another major hurdle. The discussion also covers how companies confuse consumers with complex metrics and how better tools could help us make more informed choices.

00:00 Introduction to Predictable Irrationality

00:12 The Swiss Army Knife Metaphor

01:17 Evolutionary Design of the Human Mind

02:12 Modern Challenges and Technological Approaches

06:58 The Role of Emotions in Decision Making

10:32 Balancing Rationality and Emotion

11:43 Long-Term Thinking and Evolutionary Limitations

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FREE Podcast Tips (2nd Channel): https://www.youtube.com/channel/UCUp5S7ZIZtjA8PMgXJMwppA

Or if you want to start taking podcasting seriously: My full step-by-step podcast blueprint: https://www.skool.com/remote-pro-podcast-blueprint-8385

Launch your podcast using my successful blueprint—even on a budget and with zero experience, get my new episodes 24 hours early & join a tribe of like-minded outliers who will help you grow…

____

Me:

YouTube: https://www.youtube.com/@jacobjwatsonhowland

FREE Podcast Tips (2nd Channel): https://www.youtube.com/channel/UCUp5S7ZIZtjA8PMgXJMwppA

Spotify: https://open.spotify.com/show/0r4v5xgyYz0rTFSLklk0Em?si=nf_cm0kWTUqt84nkqjC8bA

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Instagram www.instagram.com/jacobwatsonhowland

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Website: www.jacobwatsonhowland.com