#145 - AMA #19: Deep dive on Zone 2 training, magnesium supplementation, and how to engage with your doctor
Play • 18 min
In this “Ask Me Anything” (AMA) episode, Peter and Bob take a deep dive into zone 2 training. They begin with a detailed definition of zone 2 and continue by discussing the importance of adding it to your exercise regimen. They talk about how to program zone 2 training, including intensity, frequency, and duration, and metrics for tracking improvement. Additionally, they provide a detailed overview of all things related to magnesium supplementation. The two conclude with insights about how to effectively engage with your doctor in the pursuit of getting your questions answered and considerations for finding a physician that’s right for you.

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We discuss:

  • Defining zone 2 exercise (3:30);
  • The most effective ways to engage in zone 2 exercise (14:00);
  • The process of training a deconditioned individual with zone 2: Dosage, frequency, and metrics to watch (19:45);
  • Training for health vs. performance, and the importance dedicating training time solely to zone 2 (25:00);
  • Why Peter does his zone 2 training in a fasted state (31:30);
  • Improving mitochondrial density and function with zone 2 training (34:00);
  • Metrics to monitor improving fitness levels from zone 2 training (36:30);
  • Advice for choosing a bicycle for zone 2 exercise at home (42:30);
  • Comparing the various equipment options for aerobic training: Rowing machine, treadmill, stairmaster, and more [48:15];
  • Back pain and exercise, and Peter’s stability issues as a consequence of previous surgeries (51:45);
  • A deep dive into magnesium supplementation, and Peter’s personal protocol (55:30);
  • Advice for engaging with and questioning your doctor (1:03:15); and
  • More.

Learn more: https://peterattiamd.com/ Show notes page for this episode: https://peterattiamd.com/ama19 Subscribe to receive exclusive subscriber-only content: https://peterattiamd.com/subscribe/ Sign up to receive Peter's email newsletter: https://peterattiamd.com/newsletter/ Connect with Peter on Facebook | Twitter | Instagram.

The Kevin Rose Show
The Kevin Rose Show
Kevin Rose
This is Your Brain on Sleep, Supplements, Sunlight, and Stimulation — Stanford Neuroscientist Andrew Huberman, PhD
SHOW NOTES * Two big reasons for having today's guest on the show, and how I've been using Sanbo Zen meditation to stay mentally engaged and emotionally grounded during the pandemic. [00:00] * Who is Andrew Huberman? [03:35] * What's new and exciting in the world of neuroscience: how did we get here, who's getting involved, and where are we going? [05:26] * What practical applications of neuroscientific discoveries does Andrew see becoming available in the not-too-distant future? [13:37] * What is the vagus nerve, and how can it be manipulated to promote physical and mental well-being? [16:25] * The therapeutic potential of neuromodulation and how it compares to traditional treatments. [24:46] * Does treating neurological disorders (such as depression) with these new technologies last over the long haul, and is there concern they're just relieving symptoms without addressing their root causes? [27:06] * Until this technology becomes available to consumers, what does Andrew suggest for people looking to improve their mood, hone their focus, and feel more productive? [31:53] * Why exposing yourself to bright, natural light early in the day is essential for establishing optimal sleep patterns, how much is ideal, and why getting outside for your daily dose is key. [34:36] * Why Andrew doesn't endorse blue-light blocking glasses to alleviate the effects of late-night exposure, and what he recommends instead. [38:46] * Breathing exercises for stress reduction: physiological sighs contrasted with the Wim Hof method. [42:07] * A practice Andrew considers to be "the one that has had the greatest effect on everything from ability to buffer stress [to] learning and memory": yoga nidra, or NSDR (non-sleep deep rest). [49:04] * Nostril breathing versus mouth breathing. [52:32] * How it's currently believed the glymphatic system works to remove neurotoxic waste from our brains as we sleep, protecting us against degenerative conditions like Alzheimer's disease. [57:29] * Why Andrew does _not_ recommend melatonin supplements for sleep -- and what he uses instead. [1:01:29] * Supplements that may increase testosterone. [1:06:31] * The pros and possible cons of creatine. [1:08:04] * Why men shouldn't treat estrogen like an enemy, and what we should know about turmeric's effect on DHT. [1:08:44] * Why there's no catch-all supplement to increase "cognitive" function, and one of the surprising compounds some of Andrew's Nobel-winning colleagues take for focus that he doesn't personally recommend. [1:10:15] * Some cognitive-boosting supplements Andrew _does_ recommend (and a few more he definitely does _not_). [1:11:54] * Parting thoughts. [1:13:31]PEOPLE MENTIONED * Henry Shukman * Matthew MacDougall * Karl Deisseroth * Robert G. Heath * David Spiegel * Samer Hattar * David Berson * Jamie Zeitzer * Wim Hof * Brian Mackenzie * James Nestor * Sandra Kahn * Paul R. Ehrlich * Robert Sapolsky * Jared Diamond
1 hr 17 min
Live Long and Master Aging
Live Long and Master Aging
HealthSpan Media
Erin Sharoni: Optimizing diet and healthspan
Nutritional supplementation is one of the most frequently raised topics in relation to longevity and healthy living.  But do we really need additional components in our diet, such as pterostilbene , sulforaphane and resveratrol?  Scientifically validated studies suggest some dietary supplements are beneficial to our health, but how do we decide which ones to take?  There are myriad considerations. To explore the subject, the LLAMA podcast is teaming up with JUVICELL, a nutraceutical product developed by US and German scientists. In this conversation with Peter Bowes, co-founder, Erin Sharoni, discusses the scientific, ethical and societal issues involved in developing a product that aims to extend healthspan.  Recorded: February 15, 2021 | Read a transcript* *and show notes at the LLAMA podcast website. * The study of epigenetics and what it means. Our internal and external environments and how they interact.    * Erin's "obsession" with the human body and how it changes over time.   * Does living like an elite athlete help us live longer? * The basic protocols for good health, like sleep, diet and hydration that impact longevity  * The most basic lifestyle traits that help us thrive. * Why there is no magic bullet to optimum health.   * The insurance policy approach to dietary supplementation.       * The power of fasting and the work of Dr. Valter Longo at the university of Southern California (USC).    * The idea and mission behind JUVICELL * Why the mission is to help people optimize healthspan rather than lifespan. * Explaining the ingredients that go together to form an all-in-one dietary supplement.  * Safety, supplementation and ethical responsibility to follow the science.  * Lessons from the Covid pandemic and the big changes needed at a societal level to enable healthier populations.  * Sleep, whole foods, meditation and other lifestyle components to promote every day health and longevity.   This episode is brought to you in association with JUVICELL, the all-in-one longevity supplement that contains 10 key ingredients shown to have a positive impact on healthspan, as validated by scientific studies. To find out more, visit juvicell.com The Live Long and Master Aging podcast shares ideas but does not offer medical advice.  If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.
45 min
The Rich Roll Podcast
The Rich Roll Podcast
Rich Roll
Everything Is A Practice: Raghunath Cappo
Replace ego with the eternal. Trade selfishness for service—and self-absorption for unity. Together, let’s explore the spark of divinity that resides within us all. Meet Raghunath Cappo. Punk rock icon. Spiritual warrior. Bhakti yoga devotee. A teen in search of meaning, Ray Cappo fled his suburban Connecticut enclave for New York City—and found community among the misfits of Manhattan’s Lower East Side. He fell in love with punk rock, so he started a band and a record label. Success soon followed. By the late 1980’s, Youth of Today had thousands of fans, cementing Ray as a leading voice and trendsetter at the bullseye of hardcore culture. However, a growing existential itch led Ray to call it quits. At just 22, he walked away from his band and label and decamped for India—a spiritual pilgrimage that led him to the holy village of Vrindavan. It was there that Ray fell in love with the wisdom and traditions of Bhakti yoga. It was there that he would remain for the next six years, living as a monk. It was there that Ray became Raghunath. This is the incredible story of a modern day yogi. But it’s also about the search we all go on. The journey for personal meaning beyond the ego. And the quest for universal consequence beyond the material. It’s about the timeless that lives and breathes within all of us—that which is eternal, and past our limited senses. It’s about transcending the illusions that hold us back. What it means to truly devote oneself to greater truth. And the modern day challenges of trudging the path towards higher consciousness. All told, it’s about what it really means to be a spiritual being having a human experience. If you’ve enjoyed my conversations with musicians John Joseph & Toby Morse, spiritual leaders Guru Singh & Radhanath Swami, or modern seekers Andy Puddicombe, Jason Garner & Russell Brand, then I’m confident this will be your jam. To read more click here. You can also watch our exchange on YouTube. And as always, the podcast streams wild and free on Apple Podcasts and Spotify. Thank you to Robert Sturman, Perry Julien, Sherry Sutton & Davy Greenberg for the portraits & photo use permission. Let the Jedi Warrior training begin. Peace + Plants, Listen, Watch & Subscribe Apple Podcasts | YouTube | Spotify | Stitcher | Google Podcasts Thanks to this week’s sponsors: Athletic Greens: 75 whole food sourced ingredients designed to optimize 5 key areas of health, Athletic Greens is the delicious daily habit that sets you up for a healthy future. I take the packets everywhere I go. So invest in your health without compromise! Go to: athleticgreens.com/richroll and claim your special offer today: 20 FREE travel packs valued at $79 with your first purchase. ExpressVPN defeats content restrictions and censorship to deliver unlimited access to video, music, social media, and more, from anywhere in the world. Express VPN is the VPN service rated #1 by TechRadar and comes with a 30-day money-back guarantee. Protect your online activity and find out how you can get 3 months FREE at expressvpn.com/richroll Outerknown: Founded by pro-surfer Kelly Slater, Outerknown creates high quality, sustainably produced, and great looking men’s and women’s clothes, ethically manufactured in the world’s cleanest solar-powered factory. When you’re ready to amp up your wardrobe with awesome sustainable duds, go to outerknown.com and enter my code ROLL at checkout to get 25% off your full-price order. Indeed delivers 4x more hires than all other job sites combined, so you can meet and hire great people faster. There are no long-term contracts and Indeed gives you full control so you only pay for what you need. Listeners can get a FREE SEVENTY-FIVE DOLLAR CREDIT to upgrade your job post at indeed.com/RICHROLL Offer is valid through March 31st. Terms and conditions apply. SHOW NOTES: * Raghunath Cappo: Website | Twitter | Instagram | Facebook | YouTube * Podcast: Wisdom Of The Sages * Supersoul Yoga: Website * New York Times: From the Mosh Pit to a Life in Balance * New York Times: Yoga Teachers Behaving Badly * Rolling Stone: Air Jordans, Hockey and Hardcore: How Punk Embraced Sports * Sonima: The Flight of His Life * Organic Hudson Valley: Supersoul Farm * Kerrang: Clean Living And High Thinking: How Hardcore And Hare Krishna Can Work Together I'm proud to announce my new book 'Voicing Change'. To learn more & pre-order now, visit, richroll.com/vc There are a few simple ways you can support the show and the content we strive to craft and share every single week Subscribe & Review: Please make sure to review, share comments and subscribe to the show on the various platforms (Apple Podcasts, YouTube & Spotify). This helps tremendously! Patronize Our Sponsors: Supporting the companies that support the show! For a complete list of all RRP sponsors and their respective vanity URLs and discount codes, click the ‘Sponsors’ tab in the ‘Shop’ menu. Spread The Word: Help grow our reach by sharing your enthusiasm for the podcast and/or your favorite episodes by posting about it on social media. Thank The Team: I do not do this alone. Send your love to Jason Camiolo for production, audio engineering and show notes; Margo Lubin and Blake Curtis for video, editing and graphics; Thank you to Robert Sturman, Perry Julien, Sherry Sutton & Davy Greenberg for the portraits & photo use permission, copywriting by Georgia Whaley; and theme music by Tyler Piatt. Trapper Piatt & Hari Mathis. See acast.com/privacy for privacy and opt-out information.
2 hr 30 min
Finding Mastery
Finding Mastery
Dr. Michael Gervais
Morgan Housel on The Psychology of Money
This week’s conversation is with Morgan Housel, a partner at The Collaborative Fund and a former columnist at The Motley Fool and The Wall Street Journal.  He is a two-time winner of the Best in Business Award from the Society of American Business Editors and Writers, winner of the New York Times Sidney Award, and a two-time finalist for the Gerald Loeb Award for Distinguished Business and Financial Journalism. Morgan recently published a book titled, The Psychology of Money, and it’s the impetus for why I wanted to talk to him. If you’ve listened to this podcast for a while, you know I live by this stance: having a philosophy for your life is imperative... What I hope you take from this conversation is that the same can be said for how you think about money. There isn’t simply one "right" way to manage your money, but it should align with the greater values you live by. At one point in our conversation, Morgan shares that he doesn’t have a mortgage on his house, that he owns it outright. I was a bit stumped at first because it would appear, especially in our current climate with how low interest rates are, that this is foolish. Isn’t there a huge opportunity cost to that? But Morgan is clear on his principles, what makes him feel secure, and what’s “enough” for him... not having to think about a mortgage is something that’s important to him. So this conversation isn’t focused so much on what to do with your money, but the importance of having clarity on the reasons why you choose to do, what you do, with it.  ----- Please support our partners! We're able to keep growing and creating content for YOU because of their support. We believe in their mission and would appreciate you supporting them in return!! To take advantage of deals from our partners, head to http://www.findingmastery.net/partners where you'll find all discount links and codes mentioned in the podcast.
1 hr 12 min
Huberman Lab
Huberman Lab
Dr. Andrew Huberman
Optimize Your Brain with Science-based Tools | Episode 8
In this episode, I describe how to access focused learning bouts, creative states, and the underlying neural circuitry involved. I frame this in the context of our daily 24-hour cycle in order to make it practical, clear and precise about timing. I review the role of fasting, meal timing and specific types of nutrients for promoting certain states of mind. I also review various other tools and biological factors that directly or indirectly gate brain function and that we can control. I answer commonly asked questions about the science of psychedelics, binaural beats, and visualization. Thank you for your interest in science! Thank you to our sponsors: * InsideTracker - http://insidetracker.com/huberman * Athletic Greens - http://athleticgreens.com/huberman Our Patreon page: * https://www.patreon.com/andrewhuberman Supplements from Thorne: * http://www.thorne.com/u/huberman Links I mention: * Spike Jonze/Kenzo Perfume: https://www.youtube.com/watch?v=NoMqvniiEkk * Dr. Charles Czeisler, MD, PhD: https://en.wikipedia.org/wiki/Charles_Czeisler * Reveri Health (Free) Research Supported Hypnosis: https://reverihealth.com/ * The NSDR I do every day (30 min): https://www.youtube.com/watch?v=iEw5BkK9K9A&t=15s Timestamps below. * 00:00 Introduction * 04:53 The Daily (Learning) Routine * 07:13 Plasticity Is NOT the Goal * 09:26 No Obligation To Change * 09:59 Practical Plasticity Language * 13:37 Pillars of Neuroplasticity * 15:16 My Daily Routine: Chronotype Management * 17:20 Plasticity of the Wake-Sleep Circuit: Morning Light * 19:09 Delay Caffeine! * 21:19 Light, Black Coffee, Hydrate * 22:57 High Alertness, Linear Tasks/Learning * 25:12 Background Music/Noise: Yay or Nay? * 26:52 “GO” versus “NO-GO”: The Basal Ganglia & Dopamine * 28:37 Leveraging GO, NO-GO * 30:08 Non-Specific Action * 32:06 Clear, Calm, Focused: The GO, NO-GO Sweet Spot * 33:48 When Very Alert, Work In Silence; When Tired, Include Background Noise * 35:28 Temperaments Vary: And So Should This * 36:01 The 3 Hour-Long Post Waking Block * 36:20 Early Morning Exercise and GO Networks * 38:05 Fasting, Ketogenic Diets, & Food Volume * 39:41 Sodium/Electrolytes * 40:57 Avoiding Hot Lunch, Food Pre-Occupation * 42:01 Post Lunch Low/No Cognitive Load * 42:56 Hydration, NSDR, Nap * 44:54 Creativity Work * 46:26 Creativity Is A Two-Part Phenomenon * 51:15 Psychedelics * 58:20 Afternoon Light As Insurance * 1:00:26 Evening Nutrition * 1:01:21 Repacking Glycogen: Hormonal Factors * 1:04:11 Pre-Sleep Anxiety: Normal and Easy To Solve * 1:07:08 The Power of Objective Tools * 1:08:14 Visualization * 1:11:34 Mini-Synthesis * 1:13:31 Resetting Your Clock * 1:15:55 Don’t Trust the Mind Now * 1:16:59 Two, (Maybe 3) Optimization Bouts Per Day * 1:18:33 Organizational Logic * 1:20:22 Wim Hof Breathing, Binaural Beats, Ice Baths, Etc. * 1:24:42 Variation Among People, and Dogs * 1:25:49 Accurate Versus Exhaustive * 1:27:57 Familiar and New Ways To Support 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/]
1 hr 30 min
Flow Research Collective Radio
Flow Research Collective Radio
Flow Research Collective
Fasting For Cognitive High Performance - Dave Asprey | Flow Research Collective Radio
Steven Kotler’s new book, The Art of Impossible, is out. It’s $27.99 everywhere books are sold BUT you can only get the book and a battle-tested set of Free Peak Performance Tools and Trainings at 👉 https://www.theartofimpossible.com --- Dave Asprey is the Founder & Chairman, Bulletproof. He is a three-time New York Times bestselling science author, host of the Webby award-winning podcast Bulletproof Radio, and has been featured on the Today Show, CNN, The New York Times, Dr. Oz, and more. Over the last two decades Dave, the “Father of Biohacking”, has worked with world-renowned doctors, researchers, scientists and global mavericks to uncover the latest, most innovative methods, techniques and products for enhancing mental and physical performance. Dave has personally spent over $2 million taking control of his own biology – pushing the bounds of human possibility all in the name of science, evolution and revolution. The creator of the Bulletproof Diet and innovator of Bulletproof Coffee, Collagen Protein supplements and many more advances in commercial wellness products, Dave’s mission is to empower the entire globe with information and knowledge that unlocks the Super Human in everyone at any age. --- If you order Steven's new book, The Art of Impossible, right now, you’ll get $1,500 of free bonuses immediately dropped into your inbox. They include secret chapters he has never released, masterclasses on key skills to help you jack up motivation, heighten creativity, and accelerate learning. You’ll also get an entirely free training to help you fight distraction and spend more time in flow. So click the link here, snag yourself a copy of The Art of Impossible, and let’s get after it. 👉 https://www.theartofimpossible.com/
52 min
Bulletproof Radio
Bulletproof Radio
Dave Asprey
How to Control Your Blood Sugar & Spike Your Energy – Levels Health with Dave Asprey : 797
In this episode of Bulletproof Radio, my guest is an engineer with expertise in metabolic dysfunction. Josh Clemente co-founded Levels Health, a company that has designed a biowearable continuous glucose monitoring device. The idea of using blood glucose, which is a marker for how much of the most common energy is available in the blood right now and how good is your body at regulating it, is a real-time feedback thing. It's really powerful. When he was working at SpaceX, he discovered his metabolic dysfunction and high glucose levels were making him feel like garbage. He read about continuous glucose monitoring, and shortly thereafter found out he was borderline pre-diabetic, despite being a CrossFit trainer at the time and having a healthy diet. Over 120 million people in the U. S. have prediabetes or diabetes, and most American adults don’t know even they’re prediabetic. Most people don’t know their glucose levels unless they find out at an annual doctor’s appointment. Using Levels technology, we can change that. “If our population isn't resilient enough to have an immune system that can fight viral infections because it is frankly undermined or hampered by insulin resistance and all of the byproducts thereof, we won't ever get there,” Josh says. “So, it is incumbent on each individual person, and I think also on society in general, to improve our metabolic health and therefore the resilience of our entire population.” Continuous glucose monitoring is crossing a barrier in health monitoring because it’s going below the skin “to an invisible metric that we otherwise wouldn't have access to” Josh explains. Biowearables is a brand-new space. Our conversation walks you through how the Levels app works, the urban myths behind “heart healthy” foods, and how tracking your glucose levels can get you better in tune with what your body really needs.  “The data set is a means to changing the future of metabolic health by driving large scale research and helping us to understand how people are living, what is improving outcomes, and where the opportunity is to remove the biggest offenders for worse health,” Josh says. “The Levels app was developed for the management of diabetes,” he continues. “But we're showing that the opportunity to ultimately give people the empowerment and their health and wellness before they have something go wrong is here to stay.” Enjoy! And get more resources at Dave.Asprey/podcasts. Got a comment, idea or question for the podcast? Submit via this form. SPECIAL OFFER FOR BULLETPROOF RADIO LISTENERS https://levels.link/DAVE puts you in the front of the line to get the new Levels App  WE APPRECIATE OUR PARTNERS. CHECK THEM OUT! Personalized Nutrition: https://insidetracker.com/dave, sign up and save 25% Fabric Tech: https://getlambs.com, use code DAVE20 to save 20% on all EMF-protective clothing items Replenish Electrolytes: https://drinklmnt.com/dave; claim your free Sample Pack with $5 shipping  DAVE ASPREY’S NEW BOOK! “Fast This Way: Burn Fat, Heal Inflammation, and Become the High-Performing Human You Were Meant to Be”
1 hr 12 min
STEM-Talk
STEM-Talk
Dawn Kernagis and Ken Ford
Episode 119: Gordon Lithgow talks about the biology of aging and prolonging lifespan
Episode 119: Gordon Lithgow talks about the biology of aging and prolonging lifespan Our guest today is Dr. Gordon Lithgow, a professor and vice president of Academic Affairs at the Buck Institute in Novato, California. Gordon’s research focuses on uncovering genes and small molecules that prolong lifespan through enhanced molecular stability. Because our conversation with Gordon was so extensive and fascinating, we have split his interview into two parts. In today’s part one of the interview, we talk to Gordon about his background and early studies as well as his fascination with C elegans, a microscopic worm that Gordon and other geneticists study and often use for their research. We particularly talk in depth about two of Gordon’s studies involving C elgans: one that looked at the role that protein homeostasis plays in aging;  and another study that found vitamin D3 improves protein homeostasis and slows aging. A native of Scotland, Gordon researched the biology of aging at the University of Manchester in England before moving to the Buck Institute in 2000. Gordon is married to Dr. Julie Andersen, who was our guest on episodes 117 and 118 and who also is a researcher at the Buck Institute. In part two of our interview with Gordon, we talk to him about a recent study of his that found the naturally occurring metabolite alpha-ketoglutarate reduces inflammatory signaling as well as chronic inflammation. The study has generated quite a bit of buzz because it suggests there’s a readily available metabolite that may have positive effects on lifespan and health span. As a result, Ken and Dawn have been getting numerous questions from listeners about alpha-ketoglutarate and Gordon’s recent study that ran in Cell Metabolism, which Gordon talks about in depth in part two. Show notes: 00:03:59 Dawn opens the interview asking Gordon about growing up in a steelwork town outside of Glasgow, Scotland. 00:04:22 Dawn asks Gordon what he was like as a kid. 00:05:07 Dawn asks Gordon how a young boy who had aspirations of becoming a professional rugby or soccer player suddenly becomes passionate about birdwatching. 00:07:07 Gordon talks about how he went to the University of Strathclyde after high school and how he was the first in his family to attend college. 00:07:48 Dawn asks Gordon why he shifted his academic interests from microbiology to genetic engineering. 00:09:05 Ken asks what led Gordon to attend the University of Glasgow for his doctorate after getting a degree in microbiology. 00:10:04 Ken asks why Gordon went to Switzerland after receiving his doctorate. 00:10:57 Ken asks what prompted Gordon to head to Boulder, Colorado, and why he became so interested in the biology of aging. 00:12:57 Dawn mentions that while Gordon was working in Tom Johnson’s lab during his post-doc, Gordon made what Tom referred to as an amazing discovery. Gordon had found that a single heat shock to worms increased their lifespan by 15 percent. Dawn asks Gordon to talk about this discovery as well as his paper that ran in PNAS. 00:15:46 Ken mentions that because of Gordon’s discovery, many people have developed an interest in sauna. 00:16:57 Dawn mentions that a number of years after discovering that heat shocking increased the lifespan of worms, Gordon followed up on that study and demonstrated that giving the worms repeated mild hormetic heat treatments increased their lifespan even more. Dawn goes on to ask if, since this follow-up study, Gordon has a better understanding of hormesis mechanisms at the cellular and molecular level and how that might relate to the prevention and treatment of different diseases. 00:18:02 Dawn mentions that Julie Anderson, Gordon’s wife, was interviewed for STEM-Talk episodes 117 and 118. Dawn goes on to say that when she asked Julie how she and Gordon met,  Julie said, “I was having a transatlantic relationship with Gordon and we met because we’re nerds.
57 min
ChooseFI
ChooseFI
The Unstuck Network
298 | Habits For Wealth Building | Rich and Regular
* We are checking back in with our Households of FI family, Martin and Ayesha, who have been paired with mentors, Julien and Kiersten of Rich and Regular. * Kiersten and Julien live in Atlanta and started working toward FIRE before they married five to six years ago and have paid off $200,o00 in debt, including their mortgage. They now share their journey on their blog rich & REGULAR. * Ayesha and Martin live in Chicago and found ChooseFI in January 2020 and jumped in with both feet. Martin is a natural saver and had been a positive financial influence on Ayesha before finding FI so they had done a decent job managing their money. * Martin was researching dividend investing after it was recommended by Ayesha's uncle who retired at 55. Ayesha felt like her aunt and uncle had the most fabulous retirement life she'd ever seen. Thanks to his example over the last 25 years, their goal is to get to where he is. * Julien had a similar retirement role model in his life. A close family friend was a Registered Nurse who retried early and showed him that there is a lot of life left after 40. * Since finding FI, and partly thanks to Covid, Martin and Ayesha's savings rate has increased. It has made them aware of all the frivolous, non-essential ways they spent money before. * Ayesha hates budgets and doesn't want to track every penny of her spending. She was out of work for four months during Covid and they found that they didn't miss her income and it showed them that they could save a good amount of money without feeling constrained or deprived. * Having a quantifiable goal and a clear target has helped provide clarity in what they are trying to accomplish. * Martin enjoys trying to optimize their spending and counting the dollars they save. When they decided to get a new television, he used Offer Up to do his research and purchased a flat-screen plasma HDTV for $40. * Julien used to track every single expense and look for new savings opportunities each quarter. But now, optimizing their spending has become such a deeply ingrained habit that he no longer feels the need to look at their budget. He says it becomes like muscle memory once you sort out your own system. * Ayesha feels like when you can simplify your life and have good habits, your life can smoothly and asked what Julien and Kiersten's top habits are. * Kiersten says doing laundry regularly keeps them from having a ton of extra clothes. She and their son have a capsule wardrobe with 20-30 pieces of matching items. She also keeps the kitchen sink clear of dishes to cut down on kitchen accessories. * Julien says they have just the right amount of things they need and notes that there is stress associated with the quantity and clutter in our lives. * Having too many things adds to decision anxiety and analysis paralysis. Instead, whether it is life or a financial strategy, find a handful of things you can nail every single time and ignore everything else. * Julien also says that he has never made an investment in himself that hasn't paid off handsomely, no matter if it is exercise equipment, a book, or a course. Don't allow frugality to prevent you from paying to learn new learning opportunities. New skills can improve your ability to earn more income or make you more marketable. * Kiersten likes to save receipts. if the item she purchased sits for several days, she didn't need it and will return it. She also purges the house of items regularly. * As far as community goes, Ayesha and Martin are doing okay. In addition to family, they have a group of friends who meet to share ideas on investing and becoming financially free. However, they aren't as familiar with the concept of FI so Ayesha feels like they don't have a like-minded community * Julien notes that, especially for black people, the pursuit of financial independence can be a very lonely experience. Telling people about FI doesn't work. You have to show them, like when you get to the point where you can take a two-week vacation or a month off from work. * Kiersten and Julien suggest focusing on influencing the next generation. They use their freedom to step up and help out and pick up the slack with their friends' children. * When it comes to building community, stay open-minded. It takes time to find your best friends and others whose values closely align with yours, but you don't need to divorce yourself from your social circle. * Like their budget, Julien doesn't check his investment portfolio very often because they won't be touching that money for 10-20 years. His attention is better spent on building the business and maintaining a healthy lifestyle. They make decisions on where to invest income every quarter. * You can see the crash coming on other people's lives despite the advice you may have given. Still, Julien says to leave the gate open and don't be judgemental. You may not have been the right messenger for that message. * Before starting rich and REGULAR, Julien was working for a company he loved but was underpaid. When his company paid an influencer $10,000 for posting a photo on Instagram, it motivated him to start earning income in other ways. * Since they already had rental real estate, he was confident he could earn more outside of work. He was eventual led into the world of digital entrepreneurship. * When Kiersten was finally comfortable enough to leave her job, they were not yet at FI, but a year's worth of runway that enabled her to quit and devote that time to building the blog. * The FI community often talks about what number is needed to hit FI, but that number is arbitrary. A single dip in the stock market can impact the number. Julien and Kiersten ask if you were counting on drawing down that money, what would you do for money now? * Most people only earn income one way, through earned income. They don't know enjoy the quality of that income over any other. * Kiersten and Julien attend FI meetups in Atlanta and other places and encourage Martin and Ayesha to do the same when they are able. * Julien had challenges at the beginning of his journey. He grew up poor and was judgemental about his beliefs on spending. He found virtue in saving and said hurtful things to Kiersten because he felt she was spoiled. He's since learned leading with shame creates barriers. * Whether a natural saver or a natural spender, everybody is spending. Spending today can be rewarding and motivating. * Kiersten was also judgemental in a different way. She thought she knew how her life was going to be and was closed-minded. She struggled with seeing a different version of herself. She had to be open and let go of her ideas of what certain aspects of her life would look like. * If they came into a windfall of money and weren't allowed to invest in themselves or their business, they would invest the money in low-cost index funds and then let it grow and forget about it. * Discipline equals freedom. When you set up a framework for life by setting up non-negotiable things, it allows you the freedom to spend time doing the things you'd rather be doing. * Brad agreed with Julien's sentiment about investing in yourself and that the spirit of frugality can get in the way of that. Watch out for it. * The local groups are the heartbeat of the FI community. They aren't made up of podcasters and bloggers. They are regular people who are getting together and trying to live better lives. * Website:  rich and REGULAR * YouTube: Money on the Table Resources Mentioned In Today's Conversation * ChooseFI Episode 224 Introducing our Households of FI Part 2 * ChooseFI Episode 251 Brad Connects with Martin and Ayesha * Find your local group at ChooseFI.com/local. If You Want To Support ChooseFI: * Earn $1,000 in cashback with ChooseFI's 3-card credit card strategy.  * Share FI by sending a friend ChooseFI: Your Blueprint to Financial Independence.
1 hr 29 min
Impact Theory with Tom Bilyeu
Impact Theory with Tom Bilyeu
Tom Bilyeu
Nutritional Psychiatrist Shares the Key Foods for a Sharp Brain | Dr. Drew Ramsey on Health Theory
Check out our Sponsors Better Help: Get 10% off your first month at https://betterhelp.com/impacttheory Butcher Box: For a limited time, new members can get 2 free New York strip steaks and 1 pack of bacon in their first box when you sign up at butcherbox.com/IMPACT NorthOne: northone.com/impact Theragun: Try Theragun for 30 days starting at only $199. Go to Theragun.com/IMPACT and get your Gen 4 Theragun. Do you ever feel like you´re losing enthusiasm for life and struggling to enjoy the things that would usually make you happy? Initial signs of depression and anxiety can manifest through minor issues like losing your nerves about your in-laws or getting angry for no reason at all. But what if there is a way to fight depression with the food you eat? What might surprise you: Your current diet might be the source of your anxiety and depression. Your mood is directly impacted by what you eat. With the proper evidence-based nutrition, it is possible to take control of anxiety, boost your mood and live a life full of joy. In this episode of Health Theory, Tom Bilyeu is joined by Nutritional Psychiatrist, Men’s Health advisor, and author Drew Ramsey to discuss such matters and more as they explore the current state of depression. They also explain why nutrition is the easiest way of influencing depression positively and uncover a psychological lever to reduce your anxiety. Furthermore they disclose the way your anxiety is influenced by the foods you eat, which foods you should avoid and finally why you shouldn´t lose hope if you currently struggle with mental illness.   PRE-ORDER DR. RAMSEY'S BOOK: https://amzn.to/2ZRDTBq   SHOW NOTES: The current state of depression. [01:05] Why nutrition is the easiest way of influencing depression positively. [1:25] A psychological lever to reduce your anxiety. [2:41] How your anxiety is influenced by the food you eat and the food that causes Tom anxiety. [3:36] What creates lasting change, and how to lead with kindness to change behavior. [6:44] Why most diets fail. [8:40] The food basics almost every Nutritional Psychiatrist agrees on and why they matter. [9:25] Drew reveals the things that are NOT part of every good diet. [12:03] One thing Tom and Drew disagree on. [14:29] Why knowing where your food comes from can help you cure loneliness. [19:11] The big benefits of eating seafood and the top 3 kinds of seafood to beat depression. [24:40] How Omega 3 fats in seafood work like snipers in your immune system. [28:00] Drew´s on being vegan and which fats are bad for you. [30:25] What you should rather do than buying expensive tests and supplements. [33:35] How moving away from New York to a farm improved the mental health of Drew. [34:34] Why you shouldn´t lose hope if you currently struggle with mental illness. [42:29]     QUOTES: “It´s an epidemic. Everything is going up. Depression is up...Recently showing male depression is up 60-70% over the last 12 months.” [1:05] “They found that the risk of depression during quarantine, if your nutrition is bad, went up over 1000%.“ [1:55] “There are foods that people need to cut out of their diet. Diets need to change drastically…” [7:15] “All good diets are lacking ultra-processed foods. The reason I think they´re evil because of the way they increase inflammation.” [12:12]   “We did a research study where we said: When we look at all the literature, what are the top nutrients that are most important for brain health and helping depression? Twelve nutrients stand out. So we asked ourselves: What foods have the most of these 12 nutrients? Aside from plants, 3 of the top 5 foods were seafood.” [26:00]   “I have treated people with every type of mental illness, and it´s actually what gives me hope. It´s what gives me strength and resilience. I have seen people who have it so hard with what happens in their minds, and to see them just do amazing things: Start companies, have families, whatever it is, makes me very hopeful.“ [42:57]   FOLLOW DR. RAMSEY: Website: www.drewramseymd.com Instagram: https://www.instagram.com/drewramseymd/
53 min
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