How to Master Growth Mindset to Improve Performance - Dr Andew Huberman with Dr David Yeager

In this episode, Dr David Yeager, professor of psychology at the University of Texas, Austin, discusses how people of any age can use growth mindset and stress-is-enhancing mindsets to improve motivation and performance. We explain the best mindset for mentors and being mentored and how great leaders motivate others with high standards and support. We also discuss why a sense of purpose is essential to goal pursuit and achievement. Whether you are a parent, teacher, boss, coach, student or someone wanting to improve a skill or overcome a particular challenge, this episode provides an essential framework for adopting performance-enhancing mindsets leading to success.

Defining Growth Mindset

• Growth mindset is the belief that one's abilities or potential in a specific domain can change.
• It's not about believing that trying hard guarantees anything, but that change is possible under the right conditions and with proper support.
• The alternative, a fixed mindset, which posits that abilities are static and unchangeable, is considered stressful.

Key Research Findings on Growth Mindset

• Long-lasting Impact of Brief Interventions: A 2019 study published in Nature showed that a very short growth mindset intervention (two 25-minute sessions) for ninth graders led to significant improvements. Eight to nine months later, students were more likely to achieve good grades and enroll in advanced math classes. Unpublished results indicate effects lasting four years, including higher rates of graduating high school with college-ready courses. This study rigorously addressed skepticism through third-party data collection, random school sampling, and pre-registered analyses.
• Defensiveness vs. Remediation: Research by David Nuebound and Carol Dweck revealed how mindsets influence responses to failure. Individuals with a fixed mindset, fearing their deficiencies would label them for life, tended to "look downward" after poor performance (e.g., comparing themselves to those who did worse) to defend their ego and recover self-esteem. In contrast, those with a growth mindset viewed mistakes as opportunities to grow and "looked upward" (e.g., examining strategies of high performers) to improve. Both approaches recovered self-esteem, but the growth mindset fostered genuine self-improvement. This willingness to self-improve is a core mechanism of growth mindset.

Foot health: preventing common injuries, enhancing strength and mobility, picking footwear - Dr Peter Attia with Dr Courtney Conley

Courtney Conley is an internationally renowned foot and gait specialist. In this episode, Courtney delves into the intricate world of foot anatomy and functionality. She explores the complexities of the foot, discussing its anatomy, common injuries, and the importance of understanding its structure in preventing issues.

The Complexity and Importance of the Foot

• The human foot is a complex structure, comprising 26 bones and 33 joints.
• It is described as a "superpower" of the human species, being our first interface with the ground and crucial for bipedal movement.
• The foot contains numerous cutaneous receptors, muscle spindles, and joint proprioceptors that communicate with the vestibular system, enabling upright posture.
• A powerful analogy likens feet to a race car's tires and suspension; without healthy feet, the "engine" (the rest of the body) cannot effectively transfer power or absorb force, leading to issues throughout the body. This highlights the need to focus strength training below the knee, rather than just above.

Key Anatomical Structures and Their Functions

• The foot is divided into three parts: the rearfoot, midfoot, and forefoot.