How the Pill Changes Everything: Your Brain on Birth Control - The Diary of a CEO with Dr Sarah Hill

From sabotaging sex to axing attraction, new research is showing that the birth control pill can have impacts you never imagined. Dr Sarah Hill is a renowned evolutionary social psychologist who focuses on women and health. She is also the author of How the Pill Changes Everything: Your Brain on Birth Control.

The Psychological Impact of Hormonal Birth Control (HBC)

• Dr. Sarah Hill's interest in researching HBC stems from her personal experience of feeling a profound "waking up" approximately three months after discontinuing it, noting increased energy, libido, interest in men, and engagement in activities like downloading new music.
• Her mission is to empower women by providing scientific insights into how hormones, particularly HBC, influence their self-perception, relationships, and societal roles, emphasising that this conversation is relevant for everyone – women, their partners, and those who love women.
• HBC has been crucial for women's political and economic independence through recent history, enabling greater planning for education and careers by ensuring they can finish programmes without interruption due to pregnancy.

Natural Hormonal Cycles and Their Influence

• Women's natural ovulatory cycles involve predictable fluctuations of ovarian hormones, primarily estrogen (estradiol) and progesterone, which profoundly impact brain structure, function, mood, and behaviour. The brain is a plastic organism that changes its structure and function throughout the cycle.
• During the periovulatory phase (typically days 9-14/15 of a 28-day cycle), high estrogen levels lead to increased sexual desire, more frequent sexual behaviour, and a heightened preference for masculine cues (e.g., masculinised male faces, voices, testosterone scent) in potential partners, as the body prepares for conception. This phase is generally associated with feeling sexy and energetic.
• Conversely, during the luteal phase (after ovulation), progesterone dominance is associated with decreased sexual interest, increased sleepiness, hunger, and sometimes moodiness, as the body shifts its focus to potential embryo implantation.
• It is a misconception that women are more "hormonal" than men; everyone's behaviour and mood are influenced by hormones. Men's testosterone levels also fluctuate dynamically and unpredictably throughout the day and in response to various environmental and social cues (e.g., time of day, relationship status, presence of attractive women, competitive events, even the presence of weapons).
• The idea that sex differences are purely culturally imprinted is considered disempowering for women, suggesting they are passive products of patriarchy rather than having an evolved "female nature" shaped by inherited evolution and wisdom from successful ancestors.

Some differences between male and female university professors in America - Chris Williamson with Cory Clark

“71% of men reported that protecting free speech is more important than promoting an inclusive society; 59% of women said promoting an inclusive society is more important than protecting free speech.

56% of men said that colleges should not protect students from offensive ideas; 64% of women said that they should.

51% of men said colleges should not disinvite speakers if students threaten violent protest; 67% of women said they should.

58% of men opposed a confidential reporting system at colleges which students could use to report offensive comments; 54% of women supported it.

Functional Dentist: New Research Linking Dental Hygiene To Many Other Diseases - The Diary of a CEO with Dr Victoria Sampson

Dr Victoria Sampson is an award-winning functional dentist, researcher, and founder of the multidisciplinary oral health centre, The Health Society Labs. She is also the first dentist in the world to link gum disease with worse COVID complications.

The Oral Microbiome: Gateway to Full Body Health

• The oral microbiome is the second largest and most diverse microbiome in the body, after the gut. It contains approximately 700 different types of bacteria, totaling about two billion bacteria overall.
• Unlike the gut microbiome, the oral microbiome is considered a lot easier to change. However, the teeth are the only non-shedding surfaces in the body, meaning mechanical disruption (brushing, flossing) is regularly necessary to remove plaque and bacteria.
• Everything we do—breathing, eating, drinking, and kissing—impacts the oral microbiome, and when we swallow or breathe, that bacteria can travel to the rest of the body and cause systemic problems.
• Globally, 3.5 billion people suffer from some form of oral disease, and 10% of the world population suffers from severe gum disease, making it one of the most prevalent inflammatory conditions in the body.

Strong Causal Links Between Oral Health and Systemic Diseases

• Research indicates that more than 90% of diseases can be traced back to an imbalanced microbiome. Specifically, an imbalanced oral microbiome increases the risk of numerous systemic diseases, moving beyond mere correlation to strong causation.

Britain's race problem: what politicians aren't telling you about multiculturalism - Trevor Philips

Is the phrase ‘white privilege’ increasingly out of touch? The received mainstream wisdom has generally described Britain as a white majority society in which the non-white community are invariably oppressed, discriminated against or overlooked. But a new report from the think tank Policy Exchange paints a complicated picture of multicultural Britain, showing that, actually, the experiences of ethnic minorities can’t all be grouped into one, ‘non-white’ label. In fact, minorities such as British-Indians and the British-Chinese consistently outperform the white majority, even those who are wealthier.

In this no-holds-barred interview, the broadcaster and author Trevor Phillips talks to The Spectator’s assistant editor Cindy Yu about race in modern Britain. What do the summer’s riots tell us about the real problems of integration in this country? Is the right better at dealing with the nuances of race and class than the left? And why is it that the white majority are increasingly left behind?

Critique of the Traditional Race Narrative in Britain

• A new report from Policy Exchange suggests that class might be a bigger barrier to success than race in modern Britain.
• The traditional "received wisdom" has been to focus predominantly on race, but the report indicates that not all ethnic minority experiences can be grouped under one non-white label.
• The Orthodox narrative—that the white majority runs the country, the establishment, and the media, and that everyone else is oppressed—is being challenged by reality.
• It is a mistake to view diversity through a simplistic black-white binary, as the landscape in Britain is much richer and more multidimensional.
• The idea of "white supremacy" is broadly speaking beginning to run so counter to the reality most people experience that it sounds "out of touch" and "silly".

Essentialism: The Disciplined Pursuit of Less - Greg Mckeown

Have you ever found yourself struggling with information overload? Have you ever felt both overworked and underutilised? Do you ever feel busy but not productive? If you answered yes to any of these, the way out is to become an Essentialist.

In Essentialism, Greg McKeown, CEO of a Leadership and Strategy agency in Silicon Valley who has run courses at Apple, Google and Facebook, shows you how to achieve what he calls the disciplined pursuit of less. Being an Essentialist is about a disciplined way of thinking. It means challenging the core assumption of ‘We can have it all’ and ‘I have to do everything’ and replacing it with the pursuit of ‘the right thing, in the right way, at the right time'.

By applying more selective criteria for what is essential, the pursuit of less allows us to regain control of our choices so we can channel our time, energy and effort into making the highest possible contribution toward the goals and activities that matter. Using the experience and insight of working with the leaders of the world's most innovative companies and organisations, McKeown shows you how to put Essentialism into practice in your own life, so you too can achieve something great. Essentialism is a systematic approach to focusing on what's truly important by eliminating non-essential activities and commitments. It's about doing fewer things, but doing them better, making the wisest possible investment of your time and energy to achieve maximum results.

Key Principles

1. Explore and Evaluate: Carefully assess opportunities, recognizing that not everything is equally important.
2. Eliminate: Ruthlessly cut out non-essential tasks, activities, and commitments that don't align with core goals.
3. Execute: Create systematic routines and practices that make executing essential tasks easier and more effective.

The Unstoppable Power Of Reframing Your Experiences - Chris Williamson with Derek Sivers

Derek Sivers is an entrepreneur, author, and speaker. Tony Robbins once famously asked, “How can the worst thing that ever happened to you become the best thing?” This highlights the power of reframing. By changing your perspective on life events—whether they’re objectively true or not—what matters is their usefulness. If a perspective serves you positively, it works, and that’s the real power of perspective. Expect to learn how you can reframe your perspective for the better, what the term ‘Useful Not True’ means, why your thoughts cannot be trusted nor should you believe each one that pops into your head, why people don’t bond over facts but rather perspectives, how to not become discouraged if you are thrown off course, how to make better decisions and make the best choice possible and much more...

The Philosophy of Usefulness Over Truth

• Derek Sivers' central thesis is that he chooses beliefs because they are useful, not because they are necessarily true.
• Definition of True: Truth is narrowly defined as something absolutely, necessarily, objectively, and empirically true—something any creature or machine could observe and agree upon, such as "squares have four sides. Everything else is open to reframing.
• Applying Usefulness: Beliefs are chosen as a countermeasure to one's natural tendencies. For example, deliberately choosing to believe "men and women are the same" might counterbalance a personal tendency to view them as too different. Thinking of marketing as "being considerate" is a more useful approach than viewing it as spamming or annoying people.
• Functionally True but Literally False: Many successful life strategies fall into this category. Examples include treating a porcupine as if it can throw its quills (protects you from injury) or avoiding walking under ladders (protects you from objects falling on your head). Another is always treating a gun like it is loaded.
• Literally True but Functionally False: Conversely, a literally true belief, such as "free will doesn't exist," can be functionally false because adopting it often results in people becoming nihilistic, fatalistic, or apathetic.

Why Do Humans Actually Have Emotions? - Chris Williamson with Dr Laith Al-Shawaf

Dr Laith Al-Shawaf is an evolutionary psychology researcher and Associate Professor in the Department of Psychology at UCCS. Humans have a wide range of emotions. But why do we feel anything at all? Why do we actually have emotions and how did they come about? Expect to learn why humans evolved to have emotions, whether some emotions are more basic than others, evolutionary explanations for joy, anger, disgust, envy, awe, happiness and much more…

The Adaptive Function of Emotions

• Emotions are adaptive and serve a function, contrary to the long history in psychology and philosophy of viewing them as irrational forces that cause trouble.
• Each emotion has an evolved function tied to survival or reproduction, or goals tributary to them, such as navigating status hierarchies, building friendships, and repairing relationships.
• Examples of functions include:
  • Fear protects us from danger and helps us escape.
  • Disgust protects us from pathogens and contamination.
  • Anger helps us negotiate with people who are treating us poorly or blocking our goals, essentially saying, "treat me better or I will impose costs on you or withhold benefits".
  • Romantic love serves to bond two people together in a pair bond.
  • Envy is useful in navigating status hierarchies.
  • Guilt functions to repair relationships where we have harmed a valued person.
  • Sadness functions to solicit aid from loved ones and helps one withdraw, conserve resources, and recalibrate if stuck in a non-working situation (e.g., a bad job or marriage).
• Emotions advocate for our interests in the broader sense, which includes survival, reproduction, building networks of kin and friends, and having loving relationships; it is not meant in a purely selfish way.

The New Science Of The Body Clock: How To Boost Your Immune System, Reclaim Your Energy & Improve Your Mental Health - Dr Rangan Chatterjee with Dr Kristen Holmes

In our hyper-connected modern world, where we have access to artificial light and food around the clock, we’ve drifted far from our body’s natural rhythms. But what if reconnecting with these internal clocks could be the key to unlocking better health, more energy and even a longer life?

This week's guest is Kristen Holmes, Global Head of Human Performance and Principal Scientist at WHOOP, a Science Advisor to Levels Health and Arena Labs, and a member of the Tactical Leadership Board of Sports Innovation Lab.

In this conversation, we explore the world of circadian biology and how aligning our daily habits with our natural rhythms can transform our health. Kristen explains the far-reaching consequences of a disrupted circadian rhythm, from metabolic disorders and increased ageing to mental health challenges and lower immune function.

We discuss the critical importance of consistent sleep/wake times, even on weekends, and how this simple change can dramatically improve our psychological and physiological functioning. Kristen shares her personal experience of how aligning her circadian rhythms has boosted her productivity, focus, and overall health – she hasn’t been ill for over eight years.

Throughout our conversation, we explore strategies for harmonising our circadian rhythms within the context of modern life. We cover the importance of morning light exposure, the ideal meal timing, and how to manage factors like alcohol and caffeine consumption. Kristen also advises shift workers on maintaining healthy rhythms despite irregular schedules.

Circadian Rhythms: The Foundation of Health and Longevity

• Circadian rhythms are the physical, mental, and behavioural processes occurring over a 24-hour cycle.
• Circadian alignment (matching internal preferences with the light-dark cycle) is considered the foundation of health and longevity. When the circadian rhythm is not functioning optimally, any attempts to improve health through nutrition or exercise protocols will be less efficient.
• Misaligned or desynchronized circadian rhythms are associated with an increased risk of metabolic disorders and metabolic dysfunction. Furthermore, not a single mental health disorder exists that circadian rhythm disruption doesn't touch.
• The desynchronization causes cellular miscommunication, which is considered the basis of most disease and aging.
• Modernity, specifically 24/7 access to light and food, creates enormous stress on the system and leads to misalignment.

The Anti-Woke Expert: “We Are Witnessing The Fall Of The UK & The USA!” - The Diary Of A CEO with Konstantin Kisin

Konstantin Kisin is a Russian-British satirist and co-host of the podcast TRIGGERnometry. He is also the best-selling author of the book, ‘An Immigrant's Love Letter to the West’. In this conversation, Konstantin and Steven discuss topics such as, how wokeness has lost true meaning, the dangers of a victim mindset, the real reason men are struggling, and the ongoing war in Ukraine.

The Threat of Ideological Extremism and Societal Suicide

• Ideology is considered detrimental because once an individual adopts a prepackaged set of beliefs, they may quickly lose interest in the truth.
• The ideology of wokeness promotes a hierarchy of oppression and victimhood, viewing people as groups of oppressors and victims rather than individuals, which is dangerous because teaching people to be victims actually causes them to suffer in real life.
• Historically, most civilizations are not destroyed externally but through cultural suicide, a threat that the author attributes to rampant progressivism or "woke culture".
• The core belief driving this threat is that Western society and its history are inherently bad, being based on slavery, colonialism, and exploitation. This narrative undermines the willingness of people to defend the West or teach its values to their children.

Wokeism: Definition, Characteristics, and Harm

• Wokeness, which gained traction around 2014, was initially a self-compliment used by activists who felt "awakened" to systemic forces like intersectionality, white privilege, and male privilege. It now serves as an insult for those seen as detached from reality, obsessed with trivial issues, and interested in narratives over facts.
• Wokeism is essentially a new form of Marxism ("Race/Gender Marxism"), where the lens of oppression shifts from the Bourgeois vs. the working class to different racial, sexual, and gender groups.
• This ideology creates a hierarchy of oppression where groups deemed more victimized (e.g., ethnic minorities, women) are considered morally superior, while successful groups (e.g., white people, or even high-achieving Asians in America) are viewed as suspect or oppressors. This generalized, simplistic view of people, treating them as groups rather than individuals, is destructive.
• The Harm of Victimhood:
  • Adopting a victimhood mindset acts as a perceptual filter, predetermining negative outcomes (perception is projection). People who believe they are victims look for and find evidence of discrimination, even when it doesn't exist (e.g., the scar experiment).
  • It fosters learned helplessness, as opposed to resilience and strength, which are the messages truly needed by people who suffer discrimination.
  • Victimhood may offer temporary emotional relief (feeling understood) but does not actually improve life outcomes.
• Echoing Marxism, woke ideology frames unequal outcomes among identity groups as evidence of systemic oppression and seeks to engineer equality of outcome rather than equality of opportunity. The pursuit of equal outcomes, while superficially attractive and virtue signalling, harms society. A more effective approach is to focus on policies that guarantee equal opportunities for everyone.

How To Be More Hopeful In A Cynical World - Chris Williamson with Dr Jamil Zaki

Dr Jamil Zaki is a psychologist, a professor at Stanford University, and an author. In a world filled with fake news, bad news and doom, it’s easy to become cynical. But what does science say about whether cynicism helps or harms us? Why is it so seductive, and how can we all learn to become more hopeful? Expect to learn why people are so tempted by cynicism, how scepticism is different, if cynical people are more or less happy, healthy, intelligent and successful, whether there is a reason to feel more hopeful, the role of optimism in your life, how to cultivate more positivity and much more…

Defining and Understanding Cynicism

• Psychologically, cynicism is a theory about people: the belief that individuals are generally selfish, greedy, and dishonest, leading to an unwillingness to trust them.
• Cynicism is considered the result of turning the "negativity bias" into an entire worldview. Negativity bias is the ancient, useful tendency of the mind to pay more attention to harmful or threatening information than positive information.
• A cynic not only focuses on negative information but elevates this bias into a philosophy, using it to predict a negative future.
• Cynicism acts as a "safety blanket" or preemptive strike against perceived threats, setting oneself up against disappointment and the pain of betrayal or failure. It is described as folding every hand in poker immediately to guarantee not losing in a big way.
• Comedian George Carlin’s quote, "if you scratch a cynic you'll find a disappointed idealist," suggests cynicism often stems from being hurt and seeking safety, not necessarily from contempt.

The Behaviours and Detrimental Effects of Cynicism

• Unwillingness to Trust: Cynics are much less willing to trust in all settings, including strangers, public figures, and even friends and family. They view trust—decisions where one puts their well-being in another's hands—as "for suckers".

• Preemptive Strikes: Believing everyone is selfish leads cynics to go on the attack first; they are more likely to spy on, threaten, or act selfishly themselves, as they assume others will do the same.

• Negative Outcomes: Cynicism is immensely dangerous in the long term, causing individuals to slowly lose what makes life fulfilling (connection, friendship, collaboration). Cynics, over time, become more depressed and lonely, suffer from heart disease, and die younger (higher all-cause mortality).

• Professional and Financial Harm: Cynics perform more poorly professionally and earn less money over their careers. They view leadership as taking advantage of others, which fails because rising to the top requires building teams and relationships based on trust and collaboration.

• Self-Fulfilling Prophecy: Cynicism can bring out the worst in other people, acting as a self-fulfilling prophecy. For example, a fire chief who treated his entire staff like cheaters saw sick days double, as employees decided to live up to the selfish person their boss assumed they were.

The Ape that Understood the Universe: How the Mind and Culture Evolve - by Steve Stewart-Williams

The Ape that Understood the Universe: How the Mind and Culture Evolve Hardcover - by Steve Stewart-Williams

The Ape that Understood the Universe is the story of the strangest animal in the world: the human animal. It opens with a question: How would an alien scientist view our species? What would it make of our sex differences, our sexual behaviour, our child-rearing patterns, our moral codes, our religions, our languages, and science? The book tackles these issues by drawing on ideas from two major schools of thought: evolutionary psychology and cultural evolutionary theory. The guiding assumption is that humans are animals and that, like all animals, we evolved to pass on our genes.

At some point, however, we also evolved the capacity for culture - and from that moment, culture began evolving in its own right. This transformed us from a mere ape into an ape capable of reshaping the planet, travelling to other worlds, and understanding the vast universe of which we're but a tiny, fleeting fragment.

1. The Power of the Alien Perspective

To understand ourselves, we must first see ourselves as strange. The book begins with a thought experiment: how would an alien scientist view our species? This "outsider's perspective" allows us to question behaviors and norms that we take for granted, prompting a deeper inquiry into why we are the way we are. The alien's confusion over our complex social structures, mating rituals, and cultural practices sets the stage for the book's exploration of human nature.

2. We Are "Gene Machines"

Stewart-Williams champions a "gene's-eye view" of evolution, a concept popularised by Richard Dawkins. This perspective posits that our bodies and minds are essentially vehicles built by our genes to ensure their own survival and replication. This doesn't mean we are consciously driven by a desire to pass on our genes, but that our behaviours and psychological traits have been shaped by natural selection to achieve this end.

Evolutionary Psychology - The Diary of a CEO with Dr Gad Saad

Dr Gad Saad is an evolutionary psychologist and Professor of Marketing at Concordia University. He is also the author of books such as, ‘The Parasitic Mind’ and ‘The Saad Truth About Happiness: 8 Secrets for Leading the Good Life’.

The Evolutionary Pursuit of Truth and Freedom

• Dr. Gad Saad devotes his life to the pursuit of truth and the defence of freedoms.
• The pursuit of truth is seen through the scientific method, accepting that truth is provisional and requires epistemological humility.
• Freedom entails that no research should be off-limits, as long as it is pursued in an unbiased manner pursuant to the scientific method.
• A growing intrusion of the concept of "forbidden knowledge" suggests that research might be suppressed if it is perceived to offend or marginalize a group.
• Science exists independently of whether it supports one's ideology. Trying to understand cancer, for example, requires studying it honestly, not advocating for it.
• The rejection of biology in explaining human affairs (biophobia) is seen as the initial trigger for the subsequent rise of parasitic ideas like wokeness.

The Evolutionary Behavioral Science Framework

• Evolutionary behavioral science argues that human behavior cannot be studied without understanding how evolution shaped the human mind. This approach looks for the ultimate Darwinian signatures in human phenomena.
• A key challenge is the negation of innate and evolved sex differences in social sciences, often leading to professional consequences for researchers. Research showing female superiority is often accepted, while research showing male superiority is suppressed to avoid promoting "sexist patriarchal stereotypes".
• Humans are biological beings shaped by sexual and natural selection, and this foundational principle is often denied in academic and social contexts.

Do This Every Morning to Reduce Stress and Anxiety - Dr Rangan Chatterjee with Dr Joe Dispenza

The Foundational Role of Thoughts and Emotions

• Your current personality, defined by how you think, act, and feel, creates your personal reality. Consequently, nothing changes in your life until you change your personality.
• Thoughts can profoundly impact health: chronic stress, often driven by negative thoughts and emotions (such as fear, anger, resentment, guilt, shame), activates the body's emergency system, leading to a biological state of dis-ease and downregulating genes for health while upregulating those for disease. Conversely, positive thoughts and elevated emotions can make you well.
• The brain, being a record of the past, tends to repeat familiar patterns: 90% of thoughts are the same as the day before, and by age 35, 95% of who we are is a set of memorised behaviours, unconscious habits, and emotional responses.

Understanding and Breaking Addictions

• Most addictions, whether to substances, gaming, media, or even complaining, are fundamentally attempts to self-regulate an underlying emotional state, often originating from past trauma.

Optimal Protocols for Studying & Learning - Dr Andrew Huberman

In this episode, I discuss science-supported protocols to optimize your depth and rate of learning of material and skills. I explain the neurobiology of learning and neuroplasticity and how correctly timed, self-directed test-taking can be leveraged to improve learning and prevent forgetting.

I discuss the study habits of the most successful learners, ways to limit distractions, how to set study goals, and how tests can be used as tools to learn, not just as a means for evaluating one’s mastery of learned material. A surprising aspect of tests, specifically self-testing soon after exposure to new material, is that they can significantly improve your ability to learn, apply, and maintain new knowledge. I also discuss tools to improve focus and alertness while studying.

The Counter-Intuitive Nature of Learning

• The most effective learning practices are not intuitive, and common beliefs about how to learn are often incorrect.
• The primary goal of studying should be to offset the natural process of forgetting new information, rather than just "learning to retain" it.

Fundamentals of Neuroplasticity and Learning

• Neuroplasticity is the nervous system's ability to change in response to experience, forming the basis of all learning.
• The main mechanisms of neuroplasticity involve the strengthening and weakening of existing connections between neurons (synapses). The addition of new neurons (neurogenesis) is a rare mechanism and accounts for a trivial amount of learning in adults, mainly in the olfactory bulb and dentate gyrus.
• The removal or weakening of neural connections is crucial for learning, particularly for the acquisition of new motor skills, and should not be seen as inherently negative.

The Most Effective Learning Tool: Testing and Self-Testing

The Dating Doctor: "Start Dating Like It's Your Job!" - The Diary of a CEO with Dr Orion Taraban

Dr Orion Taraban is a psychologist, host of the podcast ‘PsychHacks’, and the author of the book, ‘The Value Of Others: Understanding the Economic Model of Relationships to Get (and Keep) More of What You Want in the Sexual’.

The Modern Relationship Crisis and Its Macro Context

• The world is currently experiencing a "relationship crisis," marked by a catastrophic decline in all forms of relationships over the last 10 years.
• Fewer people are getting married, with rates at historic lows in the USA. Additionally, fewer people are entering into relationships, and even casual sexual relationships ("hooking up") are being transacted less frequently.
• This crisis has significant downstream consequences on a macro scale, including potential population collapse. Many countries, if not for immigration, would be below reproductive replacement rates, leading to an economically burdened society with fewer workers supporting a growing elderly population. This phenomenon is partly driving advancements in robotics and AI to compensate for declining human workforce numbers.
• For individuals, this translates into mating and dating being more confusing and difficult than ever before, despite technological advancements that should theoretically make it easier.

The Impact of Dating Apps

• The meteoric rise of dating apps has correlated with a catastrophic decline in all forms of relationships. In the last decade, online initiation of relationships increased by 250%, with over 50% of couples now meeting through social media or online dating sites.

Dan Bilzerian's hedonistic life – Chris Williamson with Dan Bilzerian

Dan Bilzerian is an entrepreneur and a professional poker player.

What would it be like to dedicate yourself to hedonism for a decade? Without any budget or time or resource constraints. What would you discover from doing every adventure available in the modern world? And what would you truly value once it was over?

Expect to learn where Dan has been for the last few years, whether his company Ignite actually went bankrupt, if Dan is still rich, why he’s trying monogamy, what happens when you lock yourself on an island with 100 women, Dan’s advice for all men on how to be more attractive, the biggest pitfalls men make when posting on social media, how to stop being intimidated by hot women, and much more…

How to Improve & Protect Your Skin Health & Appearance - Dr Andrew Huberman with Dr Teo Soleymani

Dr. Teo Soleymani is a double-board-certified dermatologist and specialist in skin cancer and reconstructive surgery. He discusses science and clinically supported protocols to improve skin health and give your skin a more youthful appearance and structure, reducing premature ageing and skin cancer risk. He discusses the impact of sun exposure on skin. He discusses skincare routines to significantly improve skin appearance. He outlines how caffeine, nicotine, alcohol, and stress impact the skin and describes how nutrition and anti-inflammatory diets can improve skin health. He also discusses the causes and treatments for skin cancer and common skin conditions, including dandruff, acne, rosacea, eczema, psoriasis, and vitiligo.

The Impact of Stress on Skin Health and Appearance

• Skin is the body's largest and most dynamic organ, with its surface cells turning over completely approximately every 28 days. This regenerative capacity allows skin to heal itself and serves as a model for studying various diseases.

• Stress, both acute and chronic, significantly impacts skin appearance and health. The dermis, rich in blood vessels, nerves, hair follicles, and glands, is where most biological activity related to stress response occurs.

• Acute Stress: Leads to immediate changes, such as hair loss (e.g., during exam periods, after major illness, or pregnancy), and temporary paleness or a gaunt appearance due to vasoconstriction that shunts blood away from the skin to muscles in a "fight or flight" response.

• Chronic Stress: Primarily mediated by cortisol, which breaks down collagen and elastin and thins vessel walls, leading to accelerated skin aging. The visible signs of chronic stress on the skin are noticeable and can be mitigated by reducing stress.

Effects of Caffeine, Nicotine, and Alcohol on Skin

Why Is Everyone So Emotionally Fragile? - Chris Williamson with Whitney Cummings

Whitney Cummings is a comedian, actress, writer, and a podcaster. Emotional maturity is a difficult thing to truly come by. Making your needs known, setting boundaries, being able to disappoint people without being afraid. If it’s such an important skill, why is it so hard to discover how to develop it? Expect to learn how Whitney has been changed since becoming a mother, why Whitney has been thinking about circumcision so much, what codependence is and how to overcome it, why your niceness might be narcissism in disguise, why the news and memes are moving at such an insane velocity right now and much more…

Taylor Swift's Cultural Impact and Marketing Strategy

• Taylor Swift has achieved immense financial success with her tours, surpassing figures like Michael Jackson in revenue.
• Her appeal to children and young fans is highlighted, with her music generally avoiding hypersexualisation and focusing on "teenage feelings" like heartbreak, contrasting with many contemporary female pop stars. Her dancing style is described as "awkward" and "not sexy," further contributing to a non-sexualised image.
• Her approach is seen as a "counterculture" phenomenon, especially in comparison to overtly sexualized artists, making her appear as a "conservative icon". Country music is noted to hold a similar appeal for parents seeking safer content for their children.
• Taylor Swift effectively engages her fanbase through "Easter eggs," puzzle pieces, codes in her albums, and even sending gifts to fans, making them feel special. This is identified as a successful marketing strategy that many other artists might consider "corny" or "low status".
• She demonstrates wit and resilience in handling public criticism, such as transforming "snake" accusations into a powerful statement by retorting, "snakes eat rats". This ability to "stunt on" haters and sublimate criticism into something else is seen as a valuable skill for public figures.

Relationships as a "Business Decision" and Personal Development

• The idea that choosing a partner is a "business decision" (in terms of managing personal energy and bandwidth) was discussed, with the argument that one's partner can either energise or deplete them, impacting their focus on work and personal life. The quote "be regular and orderly in your personal life so you can be original and violent in your work" was cited to support this.

Bret's Top Existential Concerns for Humanity - The Diary Of A CEO with Dr Bret Weinstein

Dr. Bret Weinstein's Core Premise and Mission

• Dr. Bret Weinstein, an evolutionary biologist and former college professor, believes humanity is in "terrible danger", facing a growing number of existential threats.
• He feels obligated to identify and articulate these errors, even if he thinks his efforts are unlikely to change humanity's fate.
• His overarching concern is that humanity is creating a rate of change so rapid ("hyper-novelty") that we cannot adapt fast enough, leading to increasingly poor adaptation to modern life.

Existential Threats and Concerns

• Weinstein argues that "all" sizable institutions have collapsed and often function inversely to their intended purpose.
• Journalism: Modern newspapers bend over backwards not to report the news, engaging in propaganda and confirmation bias rather than truth-seeking. A functional, truth-seeking newspaper would be immensely popular, but powerful competing forces (e.g., those driven by inside information) prevent their existence.
• Academia/Universities: No university in the US truly functions as a truth-seeking institution anymore; instead, they indoctrinate students. Weinstein recounts his personal experience at Evergreen State College where diversity, equity, and inclusion (DEI) initiatives led to a "campus-wide riot" and accusations of racism against him for challenging faculty mandates. He highlights that students are being "betrayed" and taught to "demand things of the system rather than to contribute".
• Government and Courts: These institutions also failed during the COVID-19 pandemic.
• The Cartesian Crisis: The breakdown of truth-seeking institutions, coupled with the advent of AI, is creating a "Cartesian Crisis" – a profound cynicism about factual material that will make it impossible for humans to interact, govern themselves, or have confidence in shared facts.
• Hope for Change: A single exception (e.g., one truly free social media platform like X, or one functioning university/newspaper) can change the entire dynamic by fostering competitive pressure for truth and free discourse.

Nutrition to Support Brain Health & Offset Brain Injuries - Dr Andy Galpin

In this episode, I discuss nutrition and supplementation to reduce the risk of brain injury and enhance brain performance and long-term health. Most brain injuries, including traumatic brain injury (TBIs) and concussion, are not from sports and are actually quite common in non-athletes. I explain what happens in the brain when a TBI occurs and discuss science-supported nutrients to reduce the risk of brain injury, minimize symptoms, and improve recovery.

Summarizing both research and clinical studies, I explain the neuroprotective effects of specific nutrients, including creatine monohydrate, fish oil (DHA and EPA), vitamin B2 (riboflavin), choline, branched-chain amino acids (BCAAs), magnesium, and anthocyanins. I also describe the recommended dosages, frequency, timing, and potential adverse effects and provide options for supplementation and whole-food sources.

Defining and Classifying Brain Injuries

• A brain injury is a broad term with various types and severities, meaning there is no single solution for prevention or recovery. Brain injuries are generally categorised by severity: mild, moderate, and severe.
• Mild TBI: Most common (over 90% of cases). Typically involves a loss of consciousness or amnesia lasting 30 minutes or less, often associated with confusion or post-traumatic amnesia for up to one day. Concussions are almost always mild TBIs; while not all TBIs are concussions, all concussions are TBIs.
• Moderate TBI: Loss of consciousness or amnesia lasting between 30 minutes and 24 hours. Symptoms are more severe, including headaches, confusion, dizziness, nausea, slurred speech, drowsiness, and difficulty concentrating. Often leads to downstream problems like lasting behavioural changes or long-term memory difficulties.
• Severe TBI: Loss of consciousness or amnesia for 24 hours to more than seven days. Associated with dementia-like symptoms such as memory and attention problems, decision-making issues, learning impairments, mood disturbances, and significant sleep problems.

Physiology and Pathophysiology of Brain Injuries

The New Science Of Why Men & Women Cheat - Chris Williamson with Macken Murphy

Macken Murphy is an evolutionary biologist at the University of Melbourne. Why do people cheat? Is it just the allure of novelty? Dissatisfaction in their current relationship? Fear of being left? Retaliation for their partner cheating? Macken’s brand new study gives so many fascinating answers to these questions. Expect to learn what the evolutionary drivers are behind men’s and women’s infidelity, what this new science says about the Dual Mating and Mate Switching hypotheses, the top 3 reasons for why men and women both cheat, whether cheating is heritable, if there is such a thing as one and done cheating, the most common behaviours of somebody who is being unfaithful and much more…

Facial Attractiveness: Signals and Preferences

• Averageness: Faces that are mathematically average (the result of superimposing many faces) are consistently found attractive. This might be because they are easier for the brain to process, or because average traits represent the end result of historical sexual selection, where non-average features were selected against.

• Symmetry: Facial symmetry is attractive and often correlates with other indicators of attractiveness. It is believed to signal robust underlying developmental qualities, demonstrating an individual's ability to withstand environmental insults, or the absence of severe injuries or heritable genetic disorders. While symmetry is attractive, its correlation with healthiness has mixed results in Western populations.

• Facial Femininity (in women): Heterosexual men consistently find facial femininity in women very attractive.

• Facial Masculinity (in men): Preferences for facial masculinity in men are mixed. Some studies suggest a slight preference for masculinity, others for femininity, and some show no effect. The latest reviews indicate a slight preference for facial femininity in men. While facial masculinity is associated with traits like fighting ability and testosterone levels, which can be impressive signals, it is not universally preferred above more feminine traits.

• Eye Features: A dark ring around the iris (limbal ring) and clear white sclera are considered attractive, potentially acting as cues to health. Eye color preferences may be frequency-dependent, contributing to eye color diversity.

The Masculinity Trade-Off Hypothesis and Beards

Is It Ethical To Hand-Pick Your Child’s Genes? - Chris Williamson with Dr Jonathan Anomaly

Dr Jonathan Anomaly is a philosopher, professor and an author. The concept of hand-selecting your baby’s traits has been an idea since the dawn of genetic science. This technology is now available. But just how ethical is it to shape your child’s destiny, and what unseen problems might a world with this science be facing?

The Stigma and Denial of Genetic Differences

• Conversations about IQ and genetics became highly stigmatised after World War II due to their misuse in the 1920s and 30s to justify restrictive immigration policies and notions of group supremacy.
• Historically, Hitler banned IQ tests after finding Jewish individuals consistently scored higher than Germans.
• This post-1943 "ick" factor around genetic selection and trait preference has obscured open discussion, often leading to accusations of "eugenics".
• Denying the reality of genetic influence is not a moral high ground; it can cause oppression, especially if it hinders access to beneficial technologies for children.

The Nature and Validity of IQ

This Be The Verse - By Philip Larkin

This Be The Verse - By Philip Larkin is a funny take on the trials of parenting and being parented.

They fuck you up, your mum and dad.
They may not mean to, but they do.
They fill you with the faults they had
And add some extra, just for you.

The impact of under sleeping on body fat/weight - Thomas DeLauer

The Pervasive Impact of Sleep Deprivation on Body Fat and Metabolism

• Even mild sleep deprivation, accumulating over days and weeks, significantly contributes to increased stomach and belly fat, hinders fat oxidation, and negatively impacts overall metabolism.

Short-Term Effects (1-2 Nights to One Week)

• Reduced Resting Metabolic Rate (RMR): After just one or two nights of poor sleep, the body's resting metabolic rate can decrease by 2.6%, meaning it burns fewer calories at rest. This reduction can be reversed with recovery sleep.

• Hormonal Imbalance (Total Sleep Deprivation): One night of total sleep deprivation (e.g., an all-nighter) can lead to an 18% decrease in muscle protein synthesis, a 21% increase in cortisol (the stress hormone), and a 24% decrease in testosterone.

• Increased Calorie Intake and Food Appeal: Restricting sleep to about two-thirds of normal for a week can cause individuals to consume an average of 559 more calories per day compared to well-rested individuals. This occurs without changes in hunger hormones like ghrelin, but rather due to increased neuronal activity in the brain in response to food, making food appear more appealing and driving the desire to eat.

Mid-Term Effects (3 Weeks to One Month)

Accessing Your Best Self With Mind-Body Practices, Belief Testing & Imagination - Dr Andrew Huberman with Dr Martha Beck

Dr. Martha Beck, a sociologist and life coach, joins neuroscientist Andrew Huberman to explore practical methods for "Accessing Your Best Self." Their discussion delves into the powerful interplay of mind-body practices, the critical process of belief testing, and the transformative potential of imagination. The core message revolves around aligning with one's true nature to alleviate suffering and cultivate a more fulfilling life.

A central theme of the discussion is the concept of the "true self" or "essential self," which Dr. Beck describes as our innate, authentic nature. Suffering, she argues, often arises from a misalignment with this core self, a deviation caused by societal conditioning and limiting beliefs. To reconnect with this authentic self, Dr. Beck outlines a three-step process:

1. Acknowledge and Sit with Suffering: The first step is to recognize and accept feelings of discomfort, anxiety, or pain without resistance. Instead of avoiding these feelings, the practice involves observing them with curiosity.
2. Compassionate Inquiry: The next step is to gently question the thoughts and beliefs that are contributing to the suffering. Dr. Beck emphasizes the importance of self-compassion during this process, treating oneself with the same kindness one would offer a friend.
3. Notice the Shift: As limiting beliefs are questioned and compassion is applied, a subtle shift in one's internal state can occur, leading to a sense of relief and a clearer connection to one's true desires.

The Status Game: On Human Life and How to Play It: On Social Position and How We Use it - Will Storr

What drives our political and moral beliefs? What makes us like some things and dislike others? What shapes how we behave, and misbehave, in groups? What makes you, you?

For centuries, philosophers and scholars have described human behaviour in terms of sex, power and money. In The Status Game, bestselling author Will Storr radically turns this thinking on its head by arguing that it is our irrepressible craving for status that ultimately defines who we are.

From the era of the hunter-gatherer to today, when we exist as workers in the globalised economy and citizens of online worlds, the need for status has always been wired into us. A wealth of research shows that how much of it we possess dramatically affects not only our happiness and well-being but also our physical health, and without sufficient status, we become more ill and live shorter lives. It’s an unconscious obsession that drives the best and worst of us: our innovation, arts and civilisation, as well as our murders, wars and genocides. But why is status such an all-consuming prize? What happens if it’s taken away from us? And how can our unquenchable thirst for it explain cults, moral panics, conspiracy theories, the rise of social media and the ‘culture wars’ of today?

On a breathtaking journey through time and culture, The Status Game offers a sweeping rethink of human psychology that will change how you see others – and how you see yourself.

The Three Types of Status Games

• Dominance Games: This is the most primitive form of status, achieved through force, fear, and intimidation. It's about compelling deference from others. Examples include mafias, armies, and authoritarian regimes.
• Virtue Games: In these games, status is awarded for demonstrating moral superiority, piety, and adherence to the group's rules and norms. Religions, charitable organisations, and social justice movements often operate as virtue games.
• Success Games: Status in these games is earned through competence, skill, and achievement. This is the realm of business, science, and sports, where status is granted based on tangible accomplishments.

Starting and running a business - The Diary of a CEO with Josh Kaufman

Josh Kaufman is a renowned business expert and the author of the international best-selling book, ‘The Personal MBA’ which has sold over 900,000 copies worldwide. He is also the author of books such as, ‘The First 20 Hours’, and ‘How to Fight a Hydra’. In this conversation, Josh and Steven discuss topics such as, the 5 laws of business, how to turn $100 into $10k, the psychological tactics of millionaires, and how to make money in your sleep.

Critique of Traditional MBAs

• An MBA (Master of Business Administration) is an economically successful academic degree with exploding growth worldwide, but Kaufman believes it's often a mistake to start there for business education.
• Approximately two-thirds of business school graduates enter management consulting or investment banking, with the rest typically joining very large companies. The value of an MBA often functions as a "very expensive interview" for entry into these industries.
• Top 10 business schools can charge $240,000 - $250,000 for a two-year program, usually financed with debt, which creates a significant obligation with an "unsure outcome".
• Research suggests no correlation between getting an MBA and long-term career success. Jeffrey Pfeffer and Christina Fong's study indicated that if someone is capable enough to get into a top program, they are likely capable of succeeding regardless, making the MBA more of a "credentialing system".

The Five Fundamental Parts of Every Business

How to guarantee you regret your life - Ali Abdaal

Design Your Life with Intentionality: A fulfilling life involves intentionality in its design, rather than simply "going with the flow" or following societal dictates. This means engaging in self-reflection (e.g., journaling, studying philosophy) to define what a good life means and align actions with personal values and goals. The video promotes resources like journaling prompts and a three-part series on setting intentional goals as ways to avoid regret.

Live True to Yourself, Not Others' Expectations: A life without regret involves having the courage to live authentically, rather than conforming to the expectations of parents, society, or peers for social status or approval. It encourages following passions, even if it means unconventional choices or a pay cut for a more enjoyable job. This is linked to the top regret of the dying: "I wish I'd had the courage to live a life true to myself, not the life others expected of me".

Prioritise Long-Term Well-being Over Instant Gratification: It is advisable to prioritise actions that benefit long-term well-being over those that offer only short-term pleasure or instant gratification, such as excessive social media scrolling or extra drinks.

Embrace Change and Growth Beyond the Comfort Zone: A life free of regret requires one to step outside their comfort zone and embrace change and growth, rather than solely focusing on maximising comfort. Accepting oneself doesn't mean avoiding personal development.

How To Use Food To Improve Your Mood, Overcome Anxiety and Protect Your Memory - Dr Rangan Chatterjee with Dr Georgia Ede

What the Brain Truly Needs

• The brain doesn't need "brain superfoods" or special supplements. Instead, it requires the same essential nutrients as the rest of the body.
• Proper brain health involves protecting the brain from damaging ingredients (subtraction from the diet), rather than solely adding special foods.
• The brain needs to be properly energised with the right types of fuel for optimal function, aligning with evolutionary biology.

The Most Harmful Foods in the Modern Diet

1. Refined Carbohydrates (Sugars, Flours, Cereal Products, Fruit Juice):
   • These are "naked carbohydrates" that turn instantly into glucose in the bloodstream, causing unnatural, steep spikes (a "tsunami of glucose") that the body is not evolutionarily designed to handle.
   • Excess glucose "sticks" to proteins, DNA, and fats, forming Advanced Glycation End Products (AGEs), which are major drivers of premature aging in tissues, including the brain.
   • Glucose spikes trigger insulin spikes, which turn off fat burning, preventing the body from accessing stored energy and making weight loss difficult.
   • High glucose levels cause neurons to slow down, leading to a sluggish nervous system, brain fog, depression, and reduced mental clarity/stamina.
   • Chronic glucose spikes in the blood lead to high brain glucose, which triggers a continuous, uncontrolled inflammatory response and oxidative stress within the brain, damaging neurotransmitter systems, hormone systems, the hippocampus (learning and memory center), and the blood-brain barrier.
2. Refined/Factory Fats (Seed Oils):
   • These oils are extracted from seeds through industrial processing involving high pressure, heat, and explosive solvents, making them unnatural and unhealthy despite their plant origin.
   • They are unnaturally high in linoleic acid (an omega-6 fatty acid), with current diets containing three to six times the amount of linoleic acid found in ancestral diets.
   • When the brain burns linoleic acid for energy (which it absorbs well), it generates significantly more inflammation and oxidative stress compared to its preferred fuels (glucose or ketones), as it's not equipped to handle such long molecules.
   • The argument that linoleic acid is an "essential fatty acid" is disputed, as the body can obtain the necessary arachidonic acid from animal fats.
3. Alcohol:
   • Alcohol is a toxic, addictive liquid that causes tremendous oxidative stress and inflammation throughout the body and brain, capable of destroying every organ.
   • The notion that red wine is "heart healthy" or beneficial for the brain is a myth originating from observational studies and wishful thinking, not rigorous clinical trials. The small amount of resveratrol in wine cannot counteract the powerful pro-oxidant effects of alcohol.
   • Dr. Ede advises honesty about alcohol's risks and encourages individuals to explore their personal relationship with it, potentially through a 30-day elimination trial.

The Sacred Myths of Liberalism - Eric Kaufmann

Eric Kaufmann is a Canadian professor of politics. Following two decades at Birkbeck, University of London, he is now based at the University of Buckingham. He is Director of the Centre for Heterodox Social Science, a countercultural research centre. He is the author of several books including, most recently, ‘Taboo: How Making Race Sacred Produced a Cultural Revolution’.

The Sacredness of Marginalized Identities and the "Anti-Racism Taboo"

• The central argument is that a "sacredness" around race, which has stretched to gender and sexuality, emerged in the mid-1960s in the US, forming the "Big Bang" of our moral universe. This sacredness is the defining feature of "woke" ideology.
• An "anti-racism taboo" emerged, which, while starting from a good norm against racism, became unbounded, evoking a disgust reaction. This means that the definition of "racism" can be stretched to include seemingly innocuous actions like mispronouncing a surname, everyone being white on a hike, or saying "Anyone Can Make It in America".
• Defining "Sacredness": Making something sacred means it becomes an object of devotion. Any speech or action perceived as offending these "gods" (historically marginalized groups) leads to excommunication, or "cancellation" – being fired, shunned, or having one's reputation smeared. This explains the disproportionate and black-and-white reactions, lacking the nuance and proportionality found in law.
• This "Kryptonite" power of sacredness has spread to other identity groups (feminists, LGBTQ+ movements) who want to wield it. Attempts to apply it to "fatness" or "deafness" were less successful.

The Role of "White Guilt" and Liberalism's Evolution

• "White guilt" is considered absolutely central to this phenomenon. Shelby Steele argued that the mid-60s saw a sudden shift in moral and cultural authority from White America to Black America, leading to white people deferring and virtue signalling to demonstrate they are "not one of the bad white people". Affirmative action, according to Steele, is primarily a virtue signal, not genuinely about helping black people.

7 Early Signs of Burnout and 10 Simple & Practical Tools To Help - Dr Rangan Chatterjee

Understanding Burnout

• Burnout is a state of chronic unmanaged stress that accumulates insidiously over days, weeks, months, and often years, rather than happening overnight.
• It is a common complaint, with many individuals feeling "knackered" and struggling with daily life, often mistakenly attributing their fatigue to laziness or a lack of willpower or motivation.
• While some stress is beneficial for performance (e.g., sharpening the brain, improving memory and focus), burnout occurs when there isn't sufficient time to recover and reset, causing the nervous system to change its "shape," much like an elastic band that loses its ability to return to its original form after being repeatedly pulled.
• Burnout often steals one's autonomy, leading to a feeling of learned helplessness.

The Seven Signs of Burnout

1. Disconnection: A tendency to withdraw from friends, family, and colleagues, preferring solitude. Scientific research indicates that feelings of loneliness are as harmful to health as smoking 15 cigarettes per day, triggering a stress response in the body due to perceiving isolation as a threat.
2. Emotional Exhaustion: Small things becoming irritating or agitating (e.g., a simple request from a partner), along with increased cynicism about the world and others. This can also manifest as little outbursts of anger, often directed at loved ones at home after maintaining professionalism at work.
3. Physical Exhaustion: A debilitating lack of energy for work, hobbies, friends, or family. This often presents as feeling "tired and wired" – exhausted but with a racing mind that prevents sleep. Other symptoms include brain fog (haziness in thinking) and a loss of self-awareness, leading individuals to double down on the very behaviours that caused burnout.
4. Procrastination: Repeatedly delaying tasks and struggling with decision-making, weighing too many options without taking action.
5. Neglect of Self-Care: A decline in healthy food choices (more takeaways, comfort eating, late-night snacking), reduced physical activity, and even neglecting basic hygiene like showering or shaving. This ironically occurs when self-care is most needed, reinforcing a vicious cycle.
6. Inability to Gain Pleasure (Anhedonia): Losing enjoyment from activities that were once pleasurable, leading to a desire to stay in bed and a feeling of dullness. This is a common precursor to burnout.
7. Lack of Creativity: An inability to think of new ideas, solve problems, or navigate simple everyday challenges, impacting both work and home life.

How Creatine is Disrupting a 2 Billion Dollar Anxiety & Depression Market - Thomas DeLauer with Dr Darren Candow

Creatine and Brain Health: General Context

• Dr. Darren Candow, a leading researcher in creatine, highlights that while creatine is typically associated with muscle, new research is exploring its role in brain health, mood, anxiety, and depression.
• Creatine is increasingly viewed not just as an ergogenic aid, but also as a recovery aid and an overall health aspect, with benefits observed across muscle, bone, and brain.

Impact on Mood and Mental Health

• The theory suggests that conditions such as depression, anxiety, and PTSD may decrease brain creatine stores, as the brain is highly bioenergetic and consumes a significant amount of creatine.
• Creatine supplementation may help to offset negative effects or decrease symptoms of depression and anxiety.
• While promising, current human studies in this area are emerging and primarily involve individuals already on medication; there haven't been studies yet looking at creatine alone for decreasing depression or anxiety symptoms in humans.
• There is good evidence from rodent models supporting these benefits.

Cognitive Benefits

Gender Identity: The Latest Social Contagion - Andrew Doyle

Observed Social Contagions Among Teenage Girls

• The author's experience teaching at all-girls schools revealed patterns of competitive starvation (e.g., pupils taking a single lettuce leaf) and self-harm (e.g., cutting one's own skin), where only one form of self-harm seemed to predominate at a time and spread rapidly among small groups.
• Historically, social contagions are especially common among teenage girls, with numerous precedents such as the Salem Witch Trials of 1692 (girls seeing demons), medieval dancing plagues (impacting young women), German schoolgirls involuntarily shaking hands (1892), and a medieval Swedish village where girls inexplicably began to limp.

The Rise of Gender Identity as the Latest Social Contagion

• The author identifies the latest social contagion in the Western world as girls identifying out of their femaleness, often through claims of being trans or non-binary.
• There has been a dramatic increase in referrals to the NHS's Gender Identity Development Service (GIDS), rising from 250 referrals (mostly boys) in 2012 to more than 5,000 referrals (mostly female) by 2021.

Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation - Dr Andew Huberman with Dr Casey Means

In this episode, Dr. Casey Means, a physician trained at Stanford University School of Medicine, an expert on metabolic health and the author of the book, Good Energy, discusses how to leverage nutrition, exercise and environmental factors to enhance your metabolic health by improving mitochondrial function, hormone and blood sugar regulation. We also explore how fasting, deliberate cold exposure and spending time in nature can impact metabolic health, how to control food cravings and how to assess your metabolic health using blood testing, continuous glucose monitors and other tools. Metabolic dysfunction is a leading cause of chronic disease, obesity and reduced lifespan around the world.

The Global Metabolic Health Crisis

• The latest research indicates that 93.2% of American adults have suboptimal metabolism.
• Metabolic dysfunction underlies nine of the ten leading causes of death in the United States.
• Chronic disease rates are worse, and life expectancy is lower in the United States compared to other high-income countries, despite higher healthcare spending.
• This crisis is spreading to other countries that adopt the Standard American Diet and Western lifestyle norms.
• Current healthcare systems are criticised for their focus on downstream symptoms and isolated specialties (siloing conditions), rather than addressing the underlying root cause of metabolic dysfunction. This approach is seen as profitable but ultimately failing to improve health outcomes.

The "Trifecta of Bad Energy": Root Causes of Dysfunction

• Metabolic dysfunction is rooted in a "Trifecta of Bad Energy": mitochondrial dysfunction, chronic inflammation, and oxidative stress.

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.

Bringing An End To Race Politics - Chris Williamson with Coleman Hughes

The state of race relations in America seemed to be improving for decades, then crashed and burned over the last 5 years. What’s going on? Why is everyone so obsessed with race again and how can we move beyond race politics? Expect to learn why anti-racism is just neo-racism, the difference between being colourblind and actually being racist, why your social class is more important than your ethnicity, whether MeToo hurt women more than helping them, if there is a realistic case for DEI, whether any race-based policies have ever worked and much more…

The Colorblind Philosophy

Coleman Hughes advocates for a colorblind philosophy, which means treating people without regard to their race in both personal interactions and public policy. He clarifies that this does not mean pretending not to see race, as everyone acknowledges racial differences, but rather choosing not to give weight or regard to a person's race when interacting with them or making policy. He advises people to stop saying "I don't see race" because it provides an easy target for critics; instead, one should say, "I try to treat people without regard to race". The philosophy acknowledges the capacity for racism in all individuals but insists on not letting race determine treatment.

Shift from Class-Based to Race-Based Policies

The Gottman Doctors discuss how to improve your relationship with your partner - The Diary of a CEO with Dr John and Julie Gottman

Drs. John and Julie Gottman are world-renowned psychologists and researchers who have dedicated over 50 years to studying relationships. They have researched over 40,000 couples, authored over 50 books, and helped millions find and sustain love. John is driven by curiosity to understand what makes relationships and groups work, focusing on applying statistics and reliable measurements to understand human cooperation and altruism versus selfishness.

Myths and Misconceptions in Relationships

• Compatibility is a Myth: Most people mistakenly believe they need to be compatible with a partner, which is incorrect. Research indicates people are genetically attracted to those most divergent from them, especially in immune system genes, for evolutionary reasons related to reproduction. We are not typically turned on by our "clones".
• Looking for "The One" is a Mistake: The idea of a single "soulmate" is a major error. There are potentially hundreds of thousands of people one could find wonderful and attractive. All relationships, no matter how strong, will have perpetual problems based on lifestyle or personality differences; 69% of conflicts in couples are perpetual and never truly disappear.

Becoming Attractive and Finding a Partner

• Internal Work and Authenticity: Becoming the most attractive version of oneself involves building an internal world of self-trust and intuition, being genuinely oneself, rather than presenting an idealised image from media or Hollywood. Insecurity and shame often lead people to hide their true selves, which can result in failed expectations and feelings of rejection in dating.

The Surprising Truth About Alcohol - Dr Rangan Chatterjee with Andy Ramage

Understanding the "Middle Lane Drinker"

The discussion focuses on the "Middle Lane drinker," which describes the average alcohol consumer who is not dependent or an abstainer, encompassing a vast global population of hundreds of millions to billions of people. This category includes individuals who drink infrequently and those who drink quite regularly but are not yet in a place of dependency. Andy Ramage, an alcohol-free advocate, identifies with this group, having been a "Middle Lane drinker" himself for decades. He believes that most adults in the UK, about 70%, are underperforming in nearly every aspect of their lives without realising it due to their "Middle Lane" relationship with alcohol.

The 90-Day Alcohol Break: A Self-Assessment Tool

A crucial indicator for whether alcohol has a problematic "grip" is the thought of taking a 90-day break from it. If this suggestion elicits fear, resistance, or a need to make excuses, it signals a potentially unhealthy relationship with alcohol. Conversely, someone with a healthy relationship should find the idea of a 90-day break unproblematic. While any break is beneficial, such as 28 days, a 90-day period is particularly recommended as it allows enough time to experience significant, life-transforming benefits that can motivate sustained change.

Unmasking Alcohol's True Impact and Cultural Blind Spots

How to Enhance Focus and Improve Productivity - Dr Andew Huberman with Dr Cal Newport

Dr Cal Newport, a professor of computer science at Georgetown University and author of numerous books on focus and productivity, discusses how to avoid digital distraction, specific systems to best arrange and update your schedule, and how to curate your work and home environment. This episode provides specific protocols for enhancing focus and productivity, time management, task prioritisation, and improving work-life balance that ought to be useful for anyone, young or old, regardless of profession.

Disengagement from Digital Distractions

Dr. Newport intentionally maintains a low-distraction digital life. He does not use social media apps, which he believes makes a smartphone "not that interesting". He is also known for not checking text messages frequently, sometimes going hours without looking at his phone, indicating that these tools are not default appendages in his daily routine. He highlights that the main problem with digital distraction stems from specific products and services engineered to grab attention, rather than the internet or phones themselves.

Optimising Work Environment and Routine

To facilitate deep work, Dr. Newport uses dedicated, thoughtfully designed workspaces, including a home office and a library. His library, for instance, contains no permanent technology like computers or printers; it's a space specifically for writing and creative thinking, surrounded by curated books and even a fireplace to spark ideas. He advocates for a "fixed schedule productivity" approach, committing to specific work hours and innovating within those constraints rather than simply working longer. This method, influenced by his personal experience with insomnia, encourages long-term productivity over the daily grind.

Methods for Enhanced Cognition and Creativity

How to see clearly through deceptive emotions - Kristen Lindquist

The Deceptive Nature of Emotions and Affective Realism

Powerful emotions often feel like irrefutable facts, overwhelming us and changing our perceptions. This phenomenon is described as affective realism, where emotional experiences are perceived as the absolute truth of the world. In reality, our culture significantly shapes our emotions, which then act as a lens through which we interpret our surroundings. The brain, functioning as a predictive organ, constructs a model of the world based on prior learning and experiences, which are deeply embedded in culture. This cultural influence can even affect the operation of individual neurons processing sensory information.

The Dual Foundations of Emotion Study and Cultural Influence

The academic study of emotion has evolved from two main intellectual lineages: medicine and anthropology (the study of culture), leading to a historical tension between these perspectives within psychology. While emotions may have evolved to ensure human survival in a dangerous world, they are also considered cultural artifacts, passed down through generations much like art, religion, and language. Although all humans possess the fundamental biological "hardware" for creating emotions, the specific emotions an individual experiences are largely a product of their culture.

Debating Modern Therapy Culture & Gen Z - Chris Williamson with Abigail Shrier

Modern Mental Health Culture: An Apocalyptic Start

Abigail Shrier argues the current state of modern mental health is categorised as "apocalyptic," as it is being made worse by excessive treatment, diagnosis, and psychiatric medications. Many individuals who are otherwise well are being convinced they are unwell or have mental health problems. This issue is particularly detrimental for children, who lack the ability of adults to push back against unneeded interventions.

The Pathologisation of Normal Emotions and Experiences

A significant problem is the over-medicalisation and pathologisation of human emotions. Normal sadness is rebranded as depression, and normal worry becomes anxiety, leading young people to perceive these feelings as illnesses that require treatment. Unhappiness, which could be a natural signal to address issues in one's life, is instead seen as a mental health problem to be eliminated. Grief, for instance, is a natural and healthy response to loss, not an illness. This culture promotes pathologising normal life and interpreting oneself and others through the lens of psychopathology, often using the language of psychotherapy. The overuse of the term "trauma" is also seen as highly detrimental, as building a narrative around an event as traumatic, even if objectively not severe, can lead to adult psychopathology. Identifying with a diagnosis, such as "I have depression," can also strip individuals of agency and the belief in their capacity to overcome challenges. There is a paradox where increasing access to and prevalence of depression treatment has coincided with a stark and rapid rise in depression rates across the West. This suggests that treatments are not effectively reducing depression, and may even be contributing to its rise by encouraging behaviour symptomatic of depression, such as dwelling on pain and pathologising normal life.

The Most Important Daily Habits For Health & Longevity - Dr Rhonda Patrick

With Chris Williamson:

With A Diary of a CEO:

Overall Health Philosophy and the Impact of Lifestyle

The approach to health and longevity emphasises that 70% or more of how an individual ages is due to their lifestyle choices, not genetics. Lifestyle significantly impacts both lifespan (how long one lives) and healthspan (the period of life spent free from disease and feeling well). Poor lifestyle choices can lead to a 14-year difference in life expectancy and a 30 to 40-year reduction in healthspan, meaning a significant decline in quality of life starting as early as one's 40s or 50s. Prevention through early lifestyle interventions is considered superior to attempting to reverse advanced pathological states. Many interventions offer both short-term benefits for mood and energy, and long-term protection against disease.

The Foundational Role of Exercise

• Sedentarism as a Disease: Being physically inactive is deemed a disease, increasing the risk of early mortality even more than conditions like type 2 diabetes, cardiovascular disease, or smoking. A study revealed that three weeks of bed rest negatively impacted cardiorespiratory fitness more than 30 years of aging.

How to Improve Oral Health & Its Critical Role in Brain & Body Health - Dr Andrew Huberman

The Seventh Pillar of Health

Dr Andrew Huberman introduces oral health as the seventh pillar of mental health, physical health, and performance, adding to the existing six pillars: sleep, light exposure, nutrition, exercise, stress management, and relationships. This is highlighted as a non-trivial step, emphasizing the profound influence oral health has on general bodily health. Oral health extends beyond just teeth and breath to include the oral microbiome, palate, tonsils, and the entire oral cavity. It is inextricably linked to cardiovascular, metabolic, and brain health, playing a role in staving off diseases across these bodily compartments.

Understanding Oral Biology and Cavity Formation

• Tooth Anatomy and Remineralisation: Teeth are layered structures with an outer translucent enamel layer and an inner Dentin layer. Cavities form as bacteria burrow through the enamel into the Dentin. A crucial insight is that teeth can repair cavities if they haven't penetrated too deep, through a process called remineralisation. The mouth is constantly in a state of either demineralisation or remineralisation, largely dependent on the pH (acidity) of the mouth and saliva production.
• Saliva's Critical Role: Saliva is an "incredible substance" that helps rebuild tooth strength and supports the health of the oral cavity, gut microbiome, and body generally. Healthy saliva with the correct pH encourages remineralisation.
• Gum Health: Gums (gingiva) are vital for stabilising teeth and form a critical barrier, a "seal," between the oral cavity and deeper bone layers and the bloodstream. When this barrier is compromised by bacteria, it can lead to periodontal disease, which is associated with serious issues like Alzheimer's disease, cardiac, and metabolic health problems. The oral cavity, despite being a "gaping hole" exposed to constant bacteria, heals with nearly zero scarring, showcasing its remarkable robustness when treated correctly.
• Mechanism of Cavity Formation: Cavities are not caused directly by specific foods like sugar, but by bacteria, primarily Streptococcus mutans, that feed on sugars (including complex carbohydrates) and then produce acid. This acid degrades and demineralises the tooth enamel. Streptococcus mutans is a communicable bacteria, transmitted through sharing drinks or kissing, and is not something individuals are born with.
• Time is Key: The duration for which the mouth remains acidic (in a demineralisation state) is the most critical factor in cavity formation.

A Playbook for Better Parenting and Relationships - The Knowledge Project with Dr Becky Kennedy

Impact of Events vs. Stories

Dr. Kennedy emphasises that events themselves are not inherently traumatising; instead, it is the story individuals tell themselves about the event that truly impacts them. Memories are formed by events combined with the stories and interpretations assigned to them, and these can be reshaped through new experiences, reflection, and even therapeutic processes. This perspective is fundamental to understanding how a child's internal narrative is shaped.

Parenting Priority: Safety Over Happiness

A parent's primary role is to keep their children safe, even if this means the children are upset with them. This principle takes precedence over the desire to keep a child happy. Parents are compared to pilots of an aeroplane who must make necessary course changes or emergency landings for safety, regardless of passenger discontent, as their fundamental job is to ensure well-being. This approach requires parents to act as a sturdy leader rather than a peer.

The Lifetime Problem With Being A “Nice Guy” - Chris Williamson with Dr Robert Glover

Dr Robert Glover is a therapist, coach and an author. Being nice is something many of us aspire to become. After all, who doesn’t want to be nice? Well Nice Guy Syndrome has been ruining the lives of many men for decades, so perhaps we should aspire to be something else. Expect to learn what is actually wrong with being a nice guy, why men become so afraid of putting their needs first, how to stop people pleasing without being a bad guy, why nice guys end up resentful and bitter, whether nice guys attract or repel women and much more…

The Essence of "Nice Guy" Syndrome

• A "Nice Guy" is defined as someone who, at a very young age, inaccurately internalised the belief that they are not okay as they are.
• This leads them to unconsciously attempt two main things: to become what they believe others want them to be, and to hide anything about themselves that might elicit a negative reaction, including their needs, wants, and sexuality.
• The core problem is a lack of authenticity; "Nice Guys" are not truly themselves, leading to traits like dishonesty, untrustworthiness, frustration, resentment, and passive aggression. This ultimately prevents them from living up to their full potential and having what they desire in life.

Key Characteristics and Traits

• A primary tendency is people-pleasing and seeking external validation, often specifically from women.
• They frequently fail to live up to their full potential, partly due to a fear of standing out, as it brings too much attention and expectation.
• Many "Nice Guys" experience a "dull depression", feeling they "should" be happy and getting what they want, but are not and don't understand why.
• A fundamental trait is dishonesty; while they may believe they are honest, their actions often contradict this as they hide parts of themselves.
• They are often overly pliable, changing themselves to achieve desired outcomes from people.
• "Nice Guys" often suffer from resentment and even rage because their "covert contracts" (unspoken agreements) are not met, making them feel unappreciated for their efforts. As Neil Strauss noted, "unspoken expectations are premeditated resentment".
• They are often described as the type of person who tries to make everyone happy, avoids doing anything wrong, and "goes along to get along," often embodying the "happy wife, happy life" mentality.