Why You Should Take a Cold Shower Every Morning for Good Health - Wim Hof with Dr Rangan Chatterjee

Action Points:

1. Embrace the Mission of Happiness, Strength, and Health: Wake up every day with the purpose of being a "missionary" for these values, as they are scientifically proven to be within our grasp.
2. Start Cold Showers Daily:
   • Gradual Approach: Begin with a hot shower, then turn the water cold for the last 30 seconds.
   • Increase Duration: Gradually increase the cold exposure by 10 seconds each day, aiming for two to three minutes within 10 days.
   • Focus on Breathing: While in the cold, do not cramp up. Focus on long, slow out-breaths to prevent panic and allow the body to adapt.
   • Progress to Cold Baths/Nature: Once comfortable with daily cold showers, you can progress to cold baths or natural bodies of water.
   • Benefits: Daily cold showers help regulate mood, reduce stress, improve sleep, boost energy, enhance blood flow, strengthen the vascular system, and increase resilience against all types of stress.

The Secret Power of Unsent Letters - The School of Life

A great approach to stop ruminating. Write out a structured note on the issue and all your thoughts about it.

... and a lot more detail on The Science of Our Inner Voice - Dr Maya Shankar A Slight Change of Plans with Prof Ethan Kross:

Prioritise Emotional Expression and Processing:

• Acknowledge and Address Emotions: Recognise that suppressing emotions is detrimental to mental and physical health.
• Engage in Self-Directed Expression: Understand that emotional catharsis is possible even without the direct involvement of the person who caused the distress. Writing unsent letters is a powerful tool to organise confused feelings, transform pain into understanding, and validate your own experience.

How To Remain Calm With People - The School of Life

1. Distinguish Action from Intention:

• A fundamental way to calm down is to hold onto the distinction between what someone does and what they meant to do.
• The video draws a parallel to legal concepts like murder versus manslaughter, where the outcome (a body is inert) might be the same, but the perpetrator's intentions make a huge difference in how we collectively perceive the act.
• Unfortunately, people are often poor at discerning motives and can be "easily and wildly mistaken," frequently seeing harmful intention where none exists, which leads to unwarranted escalation and confrontation.

Are Violent Video Games Actually That Harmful? Male Status Seeking - Modern Wisdom with Michael Kasumovic

The YouTube video, featuring Michael Kasumovic, delves into the complex motivations and psychological impacts of video games, particularly violent ones, linking them to fundamental human drives such as status-seeking and mate attraction.

1. Motivation Behind Playing Violent Video Games

• Fun and Status Seeking: While video games are inherently fun, Kasumovic and his colleague Tom Denson believe that a deeper motivation for playing violent video games is the search for status. These games provide a platform to test one's "metal" against others, understand one's standing in a hierarchy, and gain a better understanding of oneself relative to others.
• Hierarchy and Aggression: Social hierarchies are prevalent in almost all animal species, including humans, with individuals at the top gaining more benefits. Violence and aggression have historically been ways to maintain or challenge this order. Video games offer a low-cost environment to constantly test and adjust one's position within a hierarchy.

Why You Should Spend All Of Your Money - Modern Wisdom with Bill Perkins

The YouTube video featuring Bill Perkins, author of "Die With Zero," focuses on a philosophy of optimising life for maximum fulfilment by strategically managing one's wealth, health, and time. The core message revolves around not wasting one's life by accumulating money that will never be used and instead, intentionally designing a life rich in experiences.

1. The "Die With Zero" Philosophy: Maximising Net Fulfilment

• Purpose of Life is Fulfilment: Perkins argues that the purpose of life is net fulfilment, not the highest net worth. He proposes running an "algorithm" for one's life that solves for net fulfilment using wealth, health, and time as variables.
• Fear of Wasting Life: His motivation for writing the book stemmed from a deep fear of wasting his own life, a sentiment he believes many share but act against. He suggests people often operate on "autopilot," aiming to survive rather than thrive.
• Money is a Tool, Not the Goal: Money is simply a tool to build happiness, much like a hammer builds a house. Many people mistakenly focus on acquiring more "hammers and saws" (money) without actually "building the house" (experiencing happiness and fulfilment).
• Don't Die with Unused "Chuck E. Cheese Tokens": The analogy of accumulating Skee-Ball tickets or Chuck E. Cheese tokens without ever redeeming them for a prize highlights the folly of working for money one never spends. If you exchange hours of your life for money you never use, you are effectively wasting your life.

The Dangers of Being a Germophobe - Dr Jordan Peterson with Dr Steve Templeton

Dr. Steve Templeton, author of "Fear of a Microbial Planet: How a Germaphobic Safety Culture Makes Us Less Safe," discusses the pandemic response and the underlying cultural issues.

• Motivation for the Book: Dr. Templeton was "floored" by the public's response to the pandemic, particularly the widespread acceptance of lockdowns and controls by politicians and public health experts. He was surprised by behaviours like people wearing masks outdoors, playgrounds being shut down, and hiking trails being closed, despite a lack of evidence of risk in such activities. As an immunologist, he noted that the pandemic was age-stratified in terms of mortality, with children largely unaffected, facts known early on. He was struck by the social, political, and psychological responses rather than just the biological aspects.

• Critique of the Pandemic Response as an "Autoimmune Response": Templeton uses the metaphor of an immune response, suggesting that a healthy response starts non-specifically but becomes more targeted, causing less collateral damage. He argues that the pandemic response became like an autoimmune response, attacking things that "didn't matter," such as schools, and issuing mandates without evidence. He believes the response was driven by the "appearance of safety" rather than real safety.

How To Make A Rude Person Instantly Regret Disrespecting You - Charisma on Command

The YouTube video "How To Silence A Rude Person" from the "Charisma on Command" channel provides guidance on how to respond to insults or rude comments, especially from friends, without escalating the situation into a fight.

Do not retaliate with an insult when genuinely hurt

Firing back with an insult when your feelings are hurt is a common reaction, but it can damage relationships and make you appear rude, even if you didn't start it. While it might feel good in the moment, you'll almost always regret it. Jonah Hill's early public apologies for such reactions serve as an example of what to avoid.

Deny Them What They Want (Attention and an Answer)

• Most people who insult you are seeking something in return, such as attention, a laugh, or an emotional overreaction.
• The strategy is to punish the behaviour by denying them this positive reinforcement. This means ignoring the person and actively shifting the focus to someone else in the group.
• Example: When a paparazzi asked Jonah Hill if he was "the fat guy in Hollywood still," Jonah responded by asking, "Do you have any other questions that are smart?" and then asked, "I have a question because you're in Atlanta," effectively denying the questioner the specific attention and answer they sought.
• Effectiveness: Sometimes, not reacting at all is enough to project confidence, as demonstrated by Kobe Bryant.

Why Do So Many People Not Want To Have Children? - Modern Wisdom with Malcolm Collins

Malcolm Collins highlights a global demographic crisis, its underlying causes, potential future scenarios, and controversial solutions.

The Demographic Crisis: Scale and Impact

• Imminent Population Collapse: Korea faces a potential 94% population collapse over the next century, with only 5.9 great-grandchildren for every 100 Koreans at its current fertility rate. Malcolm Collins argues it's likely already "too late" for Korea to reverse this trend as 60% of its citizens are over 40.
• A Universal Problem (with few exceptions): Not a single society on Earth, except possibly Israel, has managed to achieve prosperity, gender equality, and high levels of education while maintaining a stable population. This suggests a fundamental flaw in the current model of human civilisation.
• Ignoring the Problem: Many, especially in economic sectors like venture capitalism, acknowledge the problem but choose to "pretend like that's not the case" in their investments, as accepting it would cause the economy and society to stop functioning. There is also a tendency, particularly on the progressive side, to dismiss it by saying "the planet's better without humans".
• Threat to Diversity: The core concern is not about increasing the world's population, but preventing a "massive collapse in cultural and ethnic diversity". Without intervention, the future could be dominated by a very small number of cultural/ethnic groups.

What do we owe our friends? - How to Talk to People

The YouTube video, "What Do We Owe Our Friends? How to Talk to People, Episode 3" from The Atlantic, features Julie Beck, Becca Rasheed, Lizzy Post (co-president of the Emily Post Institute), and Marissa Franco (psychologist and author of Platonic). It delves into common conflicts and misunderstandings in friendships, offering insights and advice on fostering deeper connections in a culture that often leaves friendship expectations undefined.

Learning Points:

1. Normalisation of Flaking and its Impact: Flaking, or cancelling plans last minute, has become a "routine part of social life" and is often expected. This trend, where people cancel with "no explanation" or simply because they're "not feeling up to it" or "tired from work," is seen as problematic and frustrating by many. It signifies a lack of reliability in plans.
2. The "Protecting Our Energy" Premium: Society often places a high value on "protecting our energy" and "bandwidth," but this can come "at the cost of our relationships" if it leads to consistent flaking and a feeling that one doesn't "care about this friendship". The idea of needing to be in "optimal Tip-Top shape" to socialise can prevent showing up for friends.
3. Ambiguity of Friendship Expectations: Unlike romantic relationships, where expectations are often more defined, friendships encompass many different kinds of relationships, leading to "clashing expectations" that often go unspoken. The "endless possibility" of friendship can be both a strength and overwhelming.

The Evolutionary Psychology Of Bullying - Modern Wisdom with Tony Volk

Super interesting:

The YouTube video, featuring Tony Volk, a researcher specialising in bullying, delves into the complex nature of bullying from an evolutionary psychology perspective, challenging common misconceptions and offering insights into its causes, dynamics, and potential interventions.

1. Definition and Nature of Bullying

• Definition: Bullying is defined as a deliberate, aggressive attempt against a weaker individual that causes harm. It must be goal-directed and occur in a context where the victim has difficulty defending themselves, establishing a clear power imbalance. This distinguishes it from general aggression.
• Not a Rite of Passage: Bullying is not a minor issue or a "rite of passage"; severe bullying can affect an individual's immune response and gene expression for decades.
• Ubiquitous and Hard to Prevent: Bullying is observed across time and cultures, making it a ubiquitous and challenging behaviour to prevent.

What Alcohol Does To Your Body, Brain & Health Podcast Clips - Dr Andrew Huberman

1. Alcohol's Impact on Sleep

• Sedative, Not a Sleep Aid: Alcohol is a sedative, which people often mistake for a sleep aid, especially when struggling with sleep. However, sedation is not natural sleep; it merely causes one to lose consciousness quicker rather than falling asleep naturally.
• Sleep Fragmentation: Alcohol leads to fragmented sleep, causing individuals to wake up many more times throughout the night, even if they don't consciously recall these awakenings. This results in sleep that is less continuous and less restorative, leaving one feeling unrestored the next morning.
• Blocking REM Sleep: Alcohol is potent at blocking REM (rapid eye movement) sleep, which is crucial for various cognitive functions, learning, memory, and emotional and mental health. REM sleep is described as "overnight therapy" or "emotional first aid". Lack of REM sleep can make people more emotionally sensitive and easily derailed.
• Reduced Growth Hormone: Alcohol-laced sleep can cause a significant drop of over 50% in growth hormone release during the night, as REM sleep is a time when certain hormonal systems are recharged.
• Even Small Amounts Have an Effect: Even a single glass of wine with dinner can have a measurable effect on sleep, particularly reducing REM sleep.

How To Navigate The Dangers Of Modern Dating - Modern Wisdom with Sadia Khan

1. Sadia Khan's Background and Motivation Sadia Khan is a relationship coach who previously taught psychology and holds a master's in psychotherapy and education. She began posting relationship advice online about a year ago after noticing a "gap of understanding in the market" and feeling that many podcasts were teaching "the wrong things" by pitting men and women against each other. She couldn't comprehend the anger and hostility or how it could benefit people, aiming to debunk the "Zeitgeist to just kind of hate the opposite gender".

2. Critique of Online Relationship Advice and Division Online platforms thrive on content that divides men and women, often driven by clickbait and appealing to vulnerable or "broken and hurt" individuals who are more likely to share and engage. Many young people lack real-life relationship experience and use the internet as a "template for relationships". This division is often a "trauma response" stemming from low self-esteem, where people reject what they fear will reject them to defend their ego (e.g., "men are trash" as an excuse not to work on oneself for a positive relationship). Shared hatreds are more cohesive than shared loves, providing an incentive for creators to polarise. Most creators aim for popularity and to sell something, not necessarily to heal.

The Basics of Preventing Cardiovascular Disease, Cancer and Dementia - Modern Wisdom with Dr Peter Attia

Dr Peter Attia has his own podcast that goes into a lot of detail on the subjects of preventing cardiovascular disease, cancer and dementia through exercise, diet and sleep. Here is a podcast where he discusses them on another presenter's podcast and thus you get a good high level summary

Learning Points:

• Holistic View of Longevity: Attia emphasises focusing on both lifespan and healthspan, encompassing physical, emotional, and mental health, rather than just extending years.
• Low-Tech Fundamentals Over Biohacking: While fascinated by high-tech advancements, Attia advocates for a somewhat low-tech approach, stressing that fundamental practices like maintaining a high VO2 max and being incredibly strong will do more for lifespan and healthspan than most biohacking or gut biome manipulation.
• Risk Management in Life Decisions: Drawing from his background at McKinsey, Attia applies principles of risk management, probability, and statistics to daily life. He advises individuals to think about symmetric and asymmetric risk, expected value, and hedging risk in every decision, weighing the upside against the downside.
• Compliance as the Longest Lever: The most critical factor for any health programme is adherence and compliance. Systems and protocols must be personalised to work for the individual; high-bar approaches that lead to failure are counterproductive.

How to Become Happier Today - Dr Rangan Chatterjee with Mo Gawdat

Mo Gawdat, a former Chief Business Officer at Google X, shares insights on happiness, drawing from his personal experience of achieving immense material success while being clinically depressed, and later, coping with the tragic loss of his son.

Learning Points:

• Happiness as a Default State and Absence of Unhappiness: Happiness is inherently within us, a calm, peaceful contentment, and a state of being "okay with life as it is". It is not something to be achieved, but rather the absence of the burdens and "crap" we add to our lives.
• The Misguided Pursuit of Success: Modern society, particularly influenced by post-World War II values, instils a belief that hard work, making money, and achieving success and safety will lead to happiness. However, this is a flawed assumption; many wealthy and famous individuals are clinically depressed, demonstrating that success does not guarantee happiness.
• The "All-Pervasive Dissatisfaction": Humans are prone to a constant striving for more, a "little voice in your head" that says "it's not good enough" regardless of what has been achieved or acquired. This inherent dissatisfaction prevents lasting contentment.

Optimizing Your Gut to Fight Disease - Rich Roll With Tim Spector

Dr. Tim Spector, a globally renowned epidemiologist, geneticist, and author, is considered a leading expert on gut health and diet. His work, particularly through the Twins UK project and the company Zoe, has significantly advanced the understanding of the microbiome and personalized nutrition. The YouTube video details several key learning and action points related to optimizing gut health to fight disease.

Learning Points:

• The Microbiome as a Virtual Organ: The microbiome is a vast community of trillions of microorganisms (including bacteria, archaea, fungi, yeasts, viruses, and parasites) predominantly residing in our lower intestine. It functions like a "virtual organ," weighing about 2 kilograms, and acts as "mini pharmacies" that produce various chemicals (metabolites) influencing our immune system, brain (mood), and metabolism.
• The Power of Mutability: Unlike our relatively fixed genetic makeup (which accounts for roughly 50% of disease susceptibility), the microbiome is highly mutable. This means that diet and lifestyle changes can rapidly alter its composition and function, offering a powerful avenue for improving health.

The Secret of Successful Relationships: Rupture and Repair - The School of Life

The YouTube video from "The School of Life" introduces the psychotherapeutic concept of "rupture and repair" as a framework for understanding and managing tensions within relationships. It posits that every relationship will inevitably experience moments of frustration or loss of trust, termed 'ruptures'.

Learning Points:

• Understanding Ruptures: Ruptures are moments when trust is lost in another person, making it difficult to safely deposit love or believe they can be kind and understanding. These can range from minor incidents, like an unenthusiastic greeting or an unflattering anecdote shared with friends, to more serious issues such as insults, property damage, forgotten birthdays, or infidelity. Critically, the occurrence of ruptures, regardless of their gravity, does not inherently predict a relationship's survival.
• The Significance of Repair: What truly determines a relationship's prospects is the capacity for 'repair'. Repair is the effort required for two people to rebuild trust and re-establish each other in their minds as essentially decent, sympathetic, and capable of understanding their needs. Psychotherapy suggests that the ability to repair is not merely one skill among many, but rather a central determinant of emotional maturity, marking an individual as a "true adult".

Action Points for Effective Repair:

The No.1 Sex Expert: How To Have Great Sex EVERY Time! (And Fix Bad Sex) - The Diary Of A CEO with Tracey Cox

Tracey Cox, a celebrated sex educator, provides key insights and actionable advice on various aspects of sex and relationships, aiming to make complex research practical for individuals.:

1. Understanding the "Sex Recession" and Sexless Relationships

• There is a "sex recession," where many couples, even those in their 30s, are in sexless relationships.
• If you haven't had sex with your partner for a year, it's very unlikely you'll have sex again unless you confront the issue head-on. It's easy to get out of the habit of sex, and ignoring it will not make it pass.
• Sex isn't the be-all and end-all for everyone; some couples with matching low libidos can be perfectly happy without much sex. However, problems arise when one partner desires sex and the other doesn't.
• A "sexless relationship" is now defined as not having had sex in a year, though a "low sex relationship" might be around 10 times a year.

How Psilocybin Can Rewire Our Brain, Its Therapeutic Benefits & Its Risks - Dr Andrew Huberman

The Huberman Lab podcast episode featuring Andrew Huberman provides an in-depth discussion on psilocybin, a psychedelic that modifies the psyche and alters consciousness. The episode covers its nature, how it works at the molecular and cellular levels, its effects on brain circuitry, clinical applications, dosages, and risks.

Definition and Effects of Psilocybin:

• Psilocybin is a psychedelic that changes one's perception of the external and internal world, including memories, thoughts, and feelings.
• These changes can persist long after the immediate influence of the drug, leading to growing excitement for its application in treating various mental health issues.
• It is considered a tryptamine, a chemical class that closely resembles serotonin.

Mechanism of Action - Mimicking Serotonin:

• Psilocybin's primary effect is to mimic serotonin, specifically by activating a subset of serotonin receptors in a strong fashion.
• Psilocin, not psilocybin, is the active compound that enters the brain to create changes in consciousness and rewiring effects. Psilocybin is converted to psilocin, which affects the duration of the "journey" and the window for neuroplasticity.
• Psilocin predominantly binds to and activates the serotonin 2A receptor (5-HT2A), which is expressed in specific brain areas and neurons, leading to precise changes in neural circuitry. This selectivity explains its distinct effects compared to the more general action of serotonin or SSRIs.
• Serotonin, a neuromodulator, impacts mood, satiety, pleasure, and motivation, and has many receptors, explaining why drugs affecting serotonin have diverse side effects.

The Joys of an Un-Optimized Life, Finding Paths Less Travelled, Creating Tech Independence, Taking Giant Leaps, and Picking the Right “Game of Life” - Tim Ferriss and Derek Sivers

The YouTube video, featuring Derek Sivers and Tim Ferriss, delves into a range of life philosophies, personal practices, and actionable insights aimed at fostering an intentional, self-authored life.

Here are the key learning and action points from their conversation:

1. Minimalism and Satisficing: Embracing "Enough"

• Learning: Derek Sivers embodies a deep commitment to minimalism and the philosophy of "enough," exemplified by having only three glasses in his kitchen and two suits for external attire. This approach is rooted in the concept of "satisficing" (making a "good enough" choice) rather than "maximizing" (seeking the absolute best), as discussed in Barry Schwartz's "The Paradox of Choice". Satisficers tend to be happier with their decisions, while maximizers often feel worse. Over-optimization can lead to pain, wasted time, and decision fatigue.
• Action Points:
  • Define "Enough": Reflect on what truly constitutes "enough" in various aspects of life (possessions, money, career success) to avoid endless striving.
  • Embrace "Good Enough": Consciously choose to be satisfied with "good enough" in non-critical areas, freeing up mental and physical energy from over-optimization. Derek, for example, bought a car in two hours, settling for "good enough" rather than the "best".
  • Optimize for Fun: If you choose to maximize or optimize, do so only if the process itself is genuinely enjoyable and fun.
  • Practice Saying "Good Enough": Actively use the phrase "good enough" as a "superpower" to help complete tasks and move forward, avoiding open loops and unresolved decisions.
  • Recognise Nobody Cares What You're Not Good At: Accept that you'll be known for a few things you excel at, and it's okay to let go of the rest, as nobody cares about your weaknesses.

The Pillars of Integrity - Jim Dethmer

The YouTube video, featuring Jim Dethmer and Shane, offers profound insights into living a life of "full aliveness" through the concept of integrity, which they define as energetic wholeness. The discussion revolves around four pillars of integrity and provides key learnings and actionable steps to improve one's life.

1. Radical Responsibility (Ending Blame and Victimhood)

• Distinction between Victim and Victim Consciousness: Jim Dethmer highlights that while there are genuine victims of circumstances, victim consciousness is the act of blaming external factors (people, events) for one's current experience, even as an adult.
• Shifting from Blame to Agency: The core idea is to move out of blaming and being "at the effect of the world" into claiming responsibility or agency for one's own experience. This creates a "surge of energy".
• Committing to a Different Game: Improvement begins with a foundational commitment, akin to deciding to go to San Francisco instead of Austin, meaning a clear declaration to play the "responsibility game" and not the "blame game".
• Handling Triggers and Drifting Off Course: When triggered (e.g., by a partner's facial expression), recognise that the external stimulus is not the cause of your internal experience, but rather an "internal mechanism" and outsourced core wants (approval, control, security, oneness) are at play.
  • Action: Acknowledge being triggered, accept being scared, then choose to reclaim responsibility. Ask insight-oriented questions like "how did I create this experience?" or "what are the payoffs I'm getting?".
• Core Wants and Outsourcing: Human beings naturally desire approval, control, security, and oneness. However, after early childhood, we often "outsource" these needs to external people, circumstances, or conditions, making us vulnerable to disruption.
  • Action: Cultivate an "okayness on the inside" so you don't need external approval or control to be okay, reducing reactivity.

The Science of What Really Makes Us Tick, How Status Impacts Your Health & The Modern Epidemic of Perfectionism - Dr Rangan Chatterjee with Will Storr

Will Storr delves into the pervasive impact of "The Status Game" and "Perfectionism" on modern human well-being. He offers a critical examination of how societal pressures, economic shifts, and digital culture contribute to feelings of being lost and unhappy, alongside practical strategies for fostering fulfilment.

Learning Points

1. Perfectionism is on the Rise and is a Serious Issue: A major study looking at 40,000 people across the UK, US, and Canada found a significant increase in perfectionism since the 1990s. This rise is linked to various mental health problems including depression, anxiety, eating disorders, self-harm, and suicidal thinking. Perfectionism is defined as an excessive sensitivity to failure in one's environment.
2. The "Bar" for What is "Good Enough" is Unreasonably High: Our culture, through media like television, social media, and celebrities, subconsciously sends repeated messages about what "good enough" looks like, setting an impossibly high bar. This leads to a constant feeling of inferiority and not being enough, causing stress and mental health issues. This cultural bar is significantly higher than in previous generations.

This Powerful Tool Can Help You Find Freedom and Peace - Dr Rangan Chatterjee with Peter Crone

The YouTube video featuring Peter Crone and Dr. Rangan Chatterjee offers a profound exploration into the underlying causes of human suffering and offers a transformative approach to achieving genuine freedom and well-being.

Learning Points

1. The Root of All Problems: Peter Crone asserts that every problem, from sickness and volatility to discontent and issues in relationships, health, or career, stems from the "idea of themselves", specifically deep-seated feelings of inadequacy, insecurity, and scarcity. These are primal, universal, and form the basis of our subconscious programming. If these subconscious issues are not addressed, individuals will only ever be "the greatest version of their limited self".
2. The Subconscious Mind's Power: The subconscious mind holds deep programming, primarily formed in childhood, that dictates our conscious thoughts, feelings, and behaviours. This programming often originates from early experiences where we learned that "being me is no longer enough" or that we were "not wanted," leading to adaptations like perfectionism or people-pleasing.
3. Physical Health and Mental Well-being are Intertwined: Chronic physical symptoms, such as sleep problems, weight gain, and general "dis-ease" (absence of ease), are often byproducts of internal mental and emotional states, frequently manifesting as a mild, chronic state of fight-or-flight. Dr. Chatterjee confirms that you cannot have physical well-being without mental well-being.
4. The Human Need for Love and Acceptance: Humans are fundamentally wired to seek love, acceptance, and a sense of belonging. When these are sought externally (e.g., through appearance or wealth), it often reinforces an internal belief of not being inherently loved or accepted, leading to exhaustion and dis-ease.

Doctor & Therapist To The Worlds Superstars: Justin Bieber, Miley Cyrus & Bella Hadid - The Diary Of A CEO With Dr Daniel Amen

The YouTube video featuring Dr. Daniel Amen, a clinical neuroscientist and psychiatrist, delves into his approach to mental health, asserting that most psychiatric illnesses are brain health issues, not mental illnesses. His mission is to end the concept of mental illness by creating a revolution in brain health.

Learning Points

1. Mental Illness as Brain Health Issues: Dr. Amen posits that the brain is the organ of depression, bipolar disorder, and anxiety. When you re-imagine mental health as brain health, it changes everything, as the physical functioning of your brain moment-by-moment creates your mind. If your brain isn't healthy, your mind isn't healthy.
2. The Importance of Looking at the Brain: Unlike other medical specialties, psychiatry often treats the organ without looking at it. Dr. Amen advocates for brain SPECT imaging, a nuclear medicine study that looks at blood flow and activity, revealing how the brain works (good, too little, or too much activity). This approach helps diagnose underlying causes of psychiatric problems, such as head trauma, infection, poor diet, or sedentary lifestyle, which traditional psychiatry might miss.
3. The Brain's Central Role in Life: Your brain is involved in everything you do: how you think, feel, act, and get along with others. It is the organ of intelligence, character, and every single decision. When your brain works right, you work right; when it's troubled (e.g., by mold, COVID, head trauma, lack of sleep, chronic stress), you're sadder, sicker, poorer, and less successful.

Leverage Dopamine to Overcome Procrastination & Optimize Effort - Dr Andrew Huberman

The YouTube video, featuring Andrew Huberman, provides a comprehensive exploration of dopamine's role in motivation, drive, pleasure, and overcoming procrastination, along with actionable tools to leverage its dynamics for improved mental health, physical health, and performance.

Learning Points

1. Dopamine's Multifaceted Role

   • Dopamine is a neuromodulator involved in pleasure, motivation, drive, and pursuit.
   • It is crucial for overcoming procrastination, ensuring ongoing motivation, and building confidence.
   • Dopamine dynamics (peaks, troughs, and baseline levels) are fundamental to understanding why we feel motivated or unmotivated.
   • The video is specifically designed to provide biological and practical knowledge to optimise dopamine circuitry and levels.

2. Dopamine Circuits in the Brain

15 Harsh Psychology Truths - Modern Wisdom with Adam Lane Smith

1. The Purpose of a Man's Life and Modern Insecurity

• Human Impact as Purpose: Adam Lane Smith posits that the purpose of a man's life is to create human impact – a lasting legacy that affects future generations. This can include biological or adopted children, mentoring, building organisations, or rescuing people.
• Modern Male Insecurity: Many modern men feel insecure and suicidal because they lack this sense of purpose and the ability to create human impact.
• Gender Differences in Purpose: While women are more adaptable and find purpose in being useful and helping others thrive and endure, men are more focused on mission-oriented change and altering the course of people's lives.

The Case Against the Sexual Revolution - Dr Jordan Peterson with Louise Perry

Louise Perry, a UK-based journalist, author, and columnist, discusses her book "The Case Against the Sexual Revolution" in this YouTube video, joined by Jordan B. Peterson. The conversation critically examines the long-term impacts of the sexual revolution, particularly on young people, challenging many contemporary assumptions about sexual freedom and gender dynamics.

1. The Paradoxical Outcomes of the Sexual Revolution

• Decline in Meaningful Relationships: Despite the "astounding availability of sexual stimuli" online, young men and women are increasingly abandoning relationships, leading to less sexual activity in general. People are having more casual sex but less frequent sex, failing to form long-standing relationships.
• Demotivation for Real-Life Interaction: Immediate gratification from online pornography and sexual stimuli demotivates individuals from seeking out meaningful sexual relationships, which are "vastly better for us in every possible way" in the long term.
• "Cultural Death Grip Syndrome": This term describes a phenomenon where hypersexual public life (e.g., explicit content everywhere) coexists with a "sex recession" – people having sex later and less frequently. Over-exposure to pornography can lead to a literal "physical experience of impotence" or psychological inability to be aroused in real life, making meaningful connections difficult.
• Short-Term Hedonism vs. Long-Term Well-being: The culture, enabled by technology, is very short-term oriented, channelling people towards immediate relief. However, pursuing "hedonistic urges" without principles leads to "long-term psychological and social error" and is ultimately "pathological".

The secret to a happy life - lessons from 8 decades of research - Robert Waldinger

The happiest and healthiest people are those who have warm connections with others, says psychiatrist Robert Waldinger, who leads the Harvard Study of Adult Development -- one of the longest-running studies of adult life ever conducted. Exploring the crucial link between social bonds and quality of life, he shares wisdom and insights into how to identify and strengthen the relationships that impact your well-being most.

The point on the importance of good relationships echoes the points in Lost Connections: Uncovering the Real Causes of Depression – and the Unexpected Solutions by Johann Hari.

... and as a full interview with Robert Waldinger, on the The Diary of a CEO, where he talks through the study ...

Dr. Robert Waldinger, a Harvard psychiatrist, Zen priest, and the director of the Harvard Study of Adult Development, is featured across both YouTube videos discussing the findings of the longest study ever conducted on human happiness and health. His TED Talk on this subject is one of the most viewed of all time, highlighting a universal hunger for this information.

1. The Harvard Study of Adult Development: An Unprecedented Endeavor

• Longevity and Scope: The study is the longest study of human life ever done, tracking the same people through their entire adult lives for 85 years, starting in 1938. It began as two separate studies: one on Harvard college students (young men considered "fine upstanding specimens") and another on boys from troubled backgrounds in Boston, focused on "normal development" rather than what goes wrong.
• Evolution of Methods: Over 85 years, the study has adapted its methods from initial interviews and medical exams to drawing blood for DNA and using MRI scanners to observe brain activity.
• Current Status: It initially followed 724 families, and now continues to collect data from the children of the original participants, totalling over 2,000 people. Some participants have even donated their brains, providing unique insights into normal brain development linked to life experiences.
• Mission: Dr. Waldinger's personal mission is to bring this hard-won scientific knowledge to people in understandable ways they can use to relieve "optional suffering".

The New Science of Cold Exposure: Reduce Stress, Boost Immunity & Increase Resilience - Dr Rangan Chatterjee with Dr Susanna Søberg

and Dr Andrew Huberman with Dr Susanna Søberg

Dr. Susanna Søberg, a leading expert on deliberate cold and heat exposure from the University of Copenhagen, highlights that while there's a growing awareness of these practices, modern society's pursuit of comfort has led to a reluctance to embrace beneficial stressors. Her research, including a seminal study published in Cell Reports Medicine in 2021, and her book "Winter Swimming," aim to provide scientific backing for these ancient practices, moving beyond anecdotes.

1. The "Why" We Need Cold and Heat Exposure

• Against Modern Comfort and Stress: Our society is "overwhelmed" by stress, leading to increasing rates of depression and lifestyle diseases. We have engineered discomfort out of our lives, from temperature-controlled environments to instant food delivery, narrowing our "window of tolerance" to stress.
• Evolutionary Imperative: Humans are "evolved with the cold" and our ancestors embraced temperature changes daily. This historical context suggests that exposure to cold and heat is fundamental for bodily and mental "reset" and optimal health.
• Holistic Benefits: Deliberate cold and heat exposure offer benefits across physical health (metabolism, weight, immune system, pain, cardiovascular health), mental well-being (resilience, mood, anxiety, depression, confidence), and athletic performance (recovery, endurance).

Sapiens: A Brief History of Humankind - Yuval Noah Harari

I recently reread Sapiens by Yuval Noah Harari. It is one of the few books that I've ever read more than once. If you've not read it, I would definitely recommend it.

Yuval Noah Harari's bestselling book, Sapiens: A Brief History of Humankind, presents a sweeping narrative of human history from the Stone Age to the present day, identifying three major revolutions that shaped our species and the world as we know it: the Cognitive Revolution, the Agricultural Revolution, and the Scientific Revolution. Harari's work synthesises history, biology, and economics to challenge conventional narratives and offer provocative insights into the nature of humanity.

The Cognitive Revolution: The Power of Fiction

At the heart of Harari's thesis is the Cognitive Revolution, which occurred roughly 70,000 years ago. This period was characterised by the development of new cognitive abilities in Homo sapiens, most notably the capacity for abstract thought and communication through a unique and flexible language. This allowed humans to create and believe in "fictions" or "imagined realities" – concepts that have no material existence, such as gods, nations, laws, money, and human rights.

This ability to construct and share myths and stories enabled Sapiens to cooperate in large numbers and with unprecedented flexibility. While other species' social behaviour is largely determined by genetics, humans could rewrite their social structures and collaborations by changing their shared beliefs. This cooperative power, Harari argues, is what allowed Sapiens to outcompete other human species, like the Neanderthals, and eventually dominate the planet.

How to Build Good Habits and Break Bad Ones - Dr Rangan Chatterjee with James Clear

Here Dr Rangan Chatterjee discusses some of the concepts:

and a summary from Ali Abdaal:

James Clear's bestselling book, Atomic Habits, offers a powerful and practical framework for making small, incremental changes that lead to remarkable results over time. The core message is that focusing on tiny improvements - the "atomic habits" - is the most effective way to build good habits and break bad ones. Here are the key learning and action points from the book.

The Power of 1% Better Every Day

A central theme of Atomic Habits is the concept of "aggregate marginal gains." Clear argues that improving by just 1% each day will lead to a 37-fold improvement over the course of a year. Conversely, a 1% decline each day will bring you close to zero. This illustrates the profound impact of small, consistent actions.

Action Point: Instead of aiming for drastic, unsustainable changes, focus on making a tiny improvement in your desired habit each day. For example, if you want to start exercising, begin with a five-minute walk and gradually increase the duration.

Focus on Systems, Not Goals

The World is Not Ending - Dr Jordan Peterson with Bjørn Lomborg

This YouTube video, "The World is Not Ending | Bjørn Lomborg | EP 315," features Jordan B. Peterson speaking with Dr. Bjorn Lomborg, a researcher and author known for his work with the Copenhagen Consensus think tank. Lomborg's work focuses on identifying and promoting the "smartest ways to do good" to address global challenges, drawing on data and economic analysis rather than apocalyptic narratives. The discussion critiques contemporary environmental alarmism and advocates for a data-driven, optimistic approach to human progress and environmental improvement.

1. Critique of Apocalyptic Narratives and the "Religious Metaphor"

• The "End of Times" Narrative: Both Peterson and Lomborg highlight that young people are being fed an apocalyptic narrative, suggesting "this is the end of times" and that the world is "terrible" and "going to end". This creates a sense of guilt and fear, particularly around the idea of having children.
• Implicit Religious Metaphor: Peterson introduces Alex Epstein's argument that the prevailing environmental narrative is based on an implicit religious metaphor: the planet as "fragile and virginal," continually "pillaged" by a "devouring and negative" patriarchy (culture), with the individual human seen as a "predator" and "parasite". This one-sided story emphasizes a "positive female" (Mother Nature) and a "negative male" (cultural force), leading to "nature worship, the derogation of culture, and the damnation of the individual".
• Historical Context: Lomborg contrasts this modern view with a historical reality where humanity was "terrified of nature" due to its dangers (e.g., smallpox, which killed 300 million in the 20th century). He argues that only through human efforts to "make the world safer" have we gained the luxury to appreciate and "love nature".
• "Unearned Moral Virtue." Opponents are cast as morally corrupt for not accepting the apocalyptic narrative.

Viral: The Origin of Covid 19 - Dr Jordan Peterson with Matt Ridley

1. The COVID-19 Origin: Lab Leak Hypothesis and Anomalies

• Initial Acceptance, then Doubt: Matt Ridley initially accepted the conventional idea that the virus emerged from an exotic meat market in Wuhan, like SARS did from bats. However, his investigation for a Wall Street Journal article revealed anomalies.
• Geographical Coincidence: The primary "smoking gun" is the fact that the outbreak occurred in Wuhan, the very city that houses a lab (Wuhan Institute of Virology, WIV) conducting extensive research on SARS-like coronaviruses.
• Remarkable Human Adaptation: The virus was "remarkably well adapted" for human-to-human transmission from the outset (November/December 2019). This is unusual for a zoonotic jump, as viruses typically need to evolve over time through many infections to efficiently spread in a new host species.
• Furin Cleavage Site (FCS): A highly "striking and very surprising" feature of SARS-CoV-2 is the presence of a furin cleavage site in its Spike Gene. This 12-letter genetic sequence is an "extra chunk" (inserted, not merely altered) compared to close relatives and allows the virus to use a human enzyme (furin) to spread more effectively from cell to cell and tissue to tissue, making it much more dangerous and transmissible. This site is unique for a SARS-like coronavirus and is considered the reason for the pandemic's severity.

Eight Sleep Pod 3 Cover

I recently bought an Eight Sleep Pod 3 Cover to help improve my sleep. While I don't use a sleep tracker, I can say that my subjective view is that I am now getting significantly better sleep than I was without it. I was finding I would wake up early, e.g. 4am, and then not be able to get to sleep. Now, if that happens, I find I do fall back to sleep quickly and get about 8 hours of actual sleep.

The Evolutionary Psychology Of Friendship - Modern Wisdom with Dr Jaimie Krems

1. Friendships and Social Dynamics

• Sex-Differentiated Friendship Structures: Male friendships are typically less emotionally close, looser, and multi-male, often described as "shoulder-to-shoulder" relationships that focus on coalitional and social support, and shared activities. In contrast, female friendships are generally more emotionally intense, close, and dyadic ("face-to-face"), emphasizing emotional support and detailed discussions. Men also tend to stand at an open angle (around 120 degrees) when conversing to avoid confrontational cues, whereas women are comfortable facing each other directly.
• Fragility and Intimacy in Female Friendships: Female friendships tend to be shorter-lived and more fragile due to their emotional intensity and the sharing of intimate details. This shared information can become "ammunition" if the friendship breaks, leading to significant grief.
• Adaptive Reasons for Female Friendship Styles: Possible adaptive explanations for the depth and dyadic nature of female friendships include the high stakes of allo-parenting (shared childcare requiring high trust) and patrilocality (females often leaving their natal groups to join a partner's kin, necessitating the formation of kin-like bonds with non-kin).
• Social Signalling and Alliance Manipulation: Women use detailed self-disclosure, including sensitive social information or secrets, to build trust and closeness, signalling "you can trust me". Venting, which involves complaining about a third party in an agitated or frustrated manner, is a key tactic for women to manipulate alliances. This allows them to harm the target's reputation without appearing aggressive or manipulative themselves. Sharing privileged information with a close friend can also bolster that friend's perceived value within one's social network.
• Friend Guarding: Similar to mate guarding, friend guarding serves as an adaptive function, signalling the value placed on a friend. However, it requires careful "calibration" to avoid being perceived as too needy or jealous. People, particularly women, are often hesitant to introduce friends from different groups due to the fear of being displaced. This emotion, often stigmatised, is widespread in social animal species (e.g., horses, cows, dolphins, lions) and likely serves an adaptive purpose to prevent the loss of valued relationships.

How To Become The Perfect Partner - Esther Perel

1. Embrace Self-Reflection and Personal Responsibility

• When a relationship ends, it's vital to look beyond what the other person did wrong and consider your own role. Ask yourself: "Who were you in this relationship?", "What role did you play?", "What did you see that you didn't want to pay attention to?", and "What things do you wish you had done differently?".
• Focusing solely on the other person and adopting a passive, receptive stance means you're missing a significant part of the story and may even be more of the problem than them.
• It's about understanding the dynamic and taking responsibility for your contributions without self-blame, while still holding the other person accountable without blaming them. This is not a "blame dance" but an inquiry into "what did I do that made you do what you then did to me?".

What Makes Men And Women Different - Modern Wisdom

With Dr Carole Hooven...

With David Geary...

Learning Points:

The Biological Reality and Binary Nature of Sex:

• Sex is Binary: Dr. Carole Hooven asserts that sex is binary in mammals, including humans, and is not a spectrum. She contends that rare intersex conditions (affecting 0.02% of people) do not disprove this fundamental biological reality.
• Innate Brain Differences: Dr. David Geary highlights significant, early-emerging structural and functional differences in male and female brains. Brain patterns can predict sex with 93% accuracy in 10-year-olds and 95% in adults, with these differences detectable even prenatally (at six months of gestation) and in early infancy. This strongly suggests a biological foundation before significant socialisation.
• Hormonal Influence: Both experts emphasize the critical role of lifetime exposure to sex hormones (testosterone and estrogen), starting in fetal development, in shaping these brain differences and associated behaviours.

Why Is This Generation Struggling So Much - Modern Wisdom with Scott Galloway

Learning Points

Generational Economic Disparity and Wealth Transfer:

• For the first time in US history, young people are not better off economically than their parents were at the same age. Only half of Millennials are earning more than their parents, down from a 90% chance in the 1950s for young people to out-earn their parents.
• Since 1989, people under 40 have seen their share of the nation's wealth plummet from 19% to 9%.
• This decline is attributed to deliberate decisions rather than external forces. The two biggest tax deductions in America, mortgage interest and capital gains, primarily benefit older, wealthier generations.
• There's a significant recurring wealth transfer of £1.5 trillion from working-age people to retirement-age people in the form of Social Security, further enriching the already wealthiest cohort (US Baby Boomers).
• Education costs have skyrocketed; for example, a college that cost £1,200 a year in the 80s now costs closer to £30,000, with admission rates dropping from 76% to 6%.
• Baby Boomers are seen as having created a "rejectionist exclusionary society", making it difficult for younger generations to access education, housing, and entrepreneurial opportunities. They've weaponised government to transfer wealth to older, wealthier individuals, even during crises like pandemics.

The Hedonic Treadmill

Can you remember the last time you were dreaming of buying a new car, getting a promotion at work, moving into a nicer house or finding a partner to share life with? Do you remember fantasizing about how happy you would be if you attained those things? If you finally did attain one of those things, you may have found that the “happiness boost” didn’t last that long or wasn’t as intense as you’d imagined. Most of us have gone through this cycle. The hedonic treadmill, also known as hedonic adaptation, is a theory positing that people repeatedly return to their baseline level of happiness, regardless of what happens to them.

I think that happiness is best defined as the feeling of making progress towards your goals, not achieving them but making progress towards them. This means having some well thought out goals, e.g. building health and fitness, building better social relationships, setting specific challenges and living by a set of values (integrity, authenticity, respect and compassion for others and yourself, excellence and commitment, courage, personal responsibility, optimism and gratitude).

https://positivepsychology.com/hedonic-treadmill/

https://www.healthline.com/health/hedonic-treadmill

https://g.co/kgs/1pwyrD

Optimise for your future self not your current self

Recently I've heard/read about a mental framework called "Regret minimisation". With regret minimisation you ask yourself, "would my future self in x minutes/days/weeks/months/years regret doing this or regret not doing this?", and based on this you do what would be preferrable for your future self.

An short term example might be if you are considering eating a sugary snack, you ask yourself, "Would my future self in 15 minutes regret this?". If the answer is yes, then you do not eat it, if the answer is no, then you do eat it. Or if you are sitting on the sofa, and consider should you continue to scroll through various apps on your phone or should you get up and practise xyz. You ask yourself "Which option would my future self in 1 week prefer?" and go with that.

Typically, our current self is more likely to pick an option that is more comfortable in the moment, implicitly delaying anything that is immediately uncomfortable to our future self. However, the option that would optimise happiness and comfort for your future self is typically the one that is more uncomfortable in the moment, and thus less appealing to your current self. Thus it is better to think through what your future self wants in any scenario and go with that.

I prefer to think of this as optimising for your self rather than minimising the regret of your future self.

Also see Your Future Self Needs Your Help Today - Dr Maya Shankar A Slight Change of Plans with Hal Hershfield

Understanding cardiovascular disease risk, cholesterol, and apoB - Dr Peter Attia

Understanding cardiovascular disease risk, cholesterol, and apoB - Peter Attia:

Cardiovascular disease in women: prevention, risk factors, lipids, and more with Erin Michos:

Measuring cardiovascular disease risk and the importance of apoB - Peter Attia

1. Understanding Atherosclerotic Cardiovascular Disease (ASCVD)

• Definition: ASCVD is a disease state characterised by the deposition or build-up of cholesterol (or more rigorously, sterols including cholesterol and phytosterol) in the artery wall.
• Ubiquity and Inevitability: Atherosclerosis is considered the only inevitable disease of the human species if people live long enough, unlike cancer or dementia, which are prevalent but not inevitable. Most people die with atherosclerosis, even if not from it.
• Leading Cause of Death: ASCVD is the leading cause of death globally, in the United States, and specifically for both men and women.
• Timeline of Disease: The disease process begins very early, even in childhood, with fatty streaks observed in aortas of young children (4-8 years old) and subclinical atherosclerosis in military personnel in their 20s. Plaque development can even start in fetuses of mothers with familial hypercholesterolemia (FH). It takes decades for this cholesterol deposition to lead to noticeable plaque or symptoms.
• Clinical Presentation: The most common presentation for a first heart attack is sudden death, historically over 50%, now slightly below 50% but still staggering (around 40%). Over 50% of men and one-third of women will experience their first major adverse cardiac event (heart attack, stroke, or sudden death) before the age of 65.
• Mechanism of Harm: Cholesterol deposition initially forms fatty streaks, which consolidate into plaques. These plaques can reduce blood flow (ischemia) leading to tissue damage, such as a heart attack. More catastrophically, inflamed plaques can rupture or erode, triggering the body's clotting system, which leads to sudden occlusion of the artery and potentially fatal events. The small size of coronary and cerebral arteries makes them particularly vulnerable to obstruction.

Do We Know What Turns Women On - Modern Wisdom with Catherine Salmon

Both interesting and at times funny.

Pornography and the "Cum Shot" Phenomenon

• There's a long-standing claim that pornography, particularly external ejaculation on the face, is degrading to women. However, it's ubiquitous in porn, prompting questions about why it's considered negative while internal ejaculation is "sacred".
• A study by Catherine Salmon and colleagues showed participants images of male and female faces with cum shots, varying the recipient's emotional reaction (happy, neutral, unhappy).
• Key Findings:
  • Enjoyment is Key: The biggest factor influencing whether an image was perceived as positive or degrading was whether the person in the image appeared to be enjoying the experience.
  • Sexual Orientation: Straight men disliked images of other men with cum shots, while homosexual men found these to be their favourite. Bisexual women showed a slightly higher preference for the images than heterosexual or lesbian women, which might indicate a general openness to sexual experience.
  • Disgust Sensitivity: Individuals high on pathogen avoidance (i.e., easily disgusted) were less keen on images featuring bodily fluids, especially near the face.
  • Sociosexuality: People with more permissive sexual attitudes and an interest in short-term mating generally enjoyed the images more.

Ketogenic diets effect on depression, anxiety and other mental disorders - The Tim Ferris Show, Dr Andrew Huberman

A very interesting podcast from Tim Ferris with Dr Christopher M. Palmer, on how a ketogenic diet could help positively with depression, anxiety and other mental disorders.

Also a similar conversation with Dr Andrew Huberman.

As a disclaimer, I am not a strong advocate of ketogenic diets but strongly believe in eating less processed foods which does generally mean less processed carbs and less carbs in general, as there is only so much fruit, vegetables and salad one can eat 😊.

The podcast connects mental disorders with mitochondrial function. Here is a good summary of how to improve mitochondrial function, no big surprises here:

1. Get at least 30 minutes of exercise daily.
2. Eat fewer calories.
3. Eat 2-3 meals, within an 8-10 hour window, stopping 3 hours before bedtime.
4. Reduce refined carbs such as bread, pasta, pastries, alcoholic drinks and sugary drinks including juices. Replace these with fresh vegetables, fruit and salad.
5. Eat quality protein like grass-fed beef and pasture-raised eggs.
6. Eat sources of omega-3s and alpha-lipoic acid. Eat antioxidant-rich foods with resveratrol like dark chocolate.
7. Prioritize getting 8 hours of sleep every night.
8. Reduce stress with relaxation techniques like meditation or massage.
9. Try heat therapy like sauna.

Use of hands and dopamine sparking words in meetings and presentations

I really liked the second and third points in this podcast on the effect of using hands and dopamine sparking words in meetings and presentations:

The Psychology Behind Becoming Charismatic And Building Trust With Anyone - Vanessa Van Edwards

Charisma is a Combination of Warmth and Competence

The foundation of charisma lies in the balance of two key traits: warmth and competence. People who are highly charismatic signal both high warmth (trustworthiness, friendliness) and high competence (reliability, capability). Relying too heavily on one without the other can be counterproductive. Too much competence without warmth can make you seem suspicious, while too much warmth without competence can lead to being perceived as friendly but not taken seriously.

Signaling Trust and Reliability

In every interaction, people are subconsciously asking two questions: "Can I trust you?" and "Can I rely on you?". To build charisma and trust, it is crucial to send cues that affirmatively answer these questions as quickly as possible. This goes beyond words and extends to your actions and body language, which must be congruent with your verbal messages.

Rocky Balboa's quote on resilience and responding positively to failure

One of my favourite quotes from Rocky Balboa deals with resilience and responding positively to failure:

You, me, or nobody is gonna hit as hard as life. 
But it ain't about how hard ya hit.
It's about how hard you can get hit and keep moving forward.
How much you can take and keep moving forward.
That's how winning is done!

Growth versus Fixed Mindset

In a fixed mindset people believe that their intelligence is fixed and static. Those who adopt a fixed mindset are more likely to:

• Want to PROVE intelligence or talent.
• Put in less effort to learn. Believe putting in effort is worthless.
• Stay in their comfort zone and avoid challenges to avoid failure.
• Quit easily at first failure, believing it is validation they will never master the talent.
• View feedback as personal criticism and ignore it. Hide flaws so as not to be judged by others.
• Feel threatened by the success of others.

In a growth mindset people believe that intelligence and talents can be improved through effort and learning. Those who adopt a growth mindset are more likely to:

• Want to IMPROVE intelligence or talent through life long learning.
• Put in more effort to learn. Believe putting in effort is worthwhile.
• Get out of their comfort zone and embrace challenges.
• Believe failures are just temporary setbacks and repetitions/opportunities to learn from.
• View feedback as an opportunity to learn.
• View others’ success as a source of inspiration.

Adopt of growth mindset!

Physical mindfulness and flow states

A lot of advice on mindfulness focuses on activities that are not normally part of the average day, such as breathing exercises or focussing on a body part or specific aspect of your environment. I find it very difficult to dedicate time to this style of activity. However, I have found that I really enjoy physical activities such as golf and archery, that I believe bring the same benefits of mindfulness but with the enjoyment of the sport in question. In order to learn and master these crafts, you need to practise regularly, entering a flow state each time. Because I enjoy these activities, I am happy to practise 3-4 times per week, thus regularly entering a flow state.

Headspace defines flow state as "A sense of fluidity between your body and mind, where you are totally absorbed by and deeply focused on something, beyond the point of distraction. Time feels like it has slowed down. Your senses are heightened. You are at one with the task at hand, as action and awareness sync to create an effortless momentum. Some people describe this feeling as being in the zone. This is the flow state and it’s accessible to everyone, whether you’re engaged in a physical activity, a creative pursuit, or even a simple day-to-day task." 

I like to refer to the use of fun physical activities, that allow you to easily enter a flow state, as "physical mindfulness".

Happiness, Confidence, Confrontation and Rumination - Knowledge For Men

How to be happy and create the life you want

How to increase confidence and become a high value man

How to deal with confrontation, avoid anxiety, and be a stronger man:

How to stop ruminating, quit obsessing over mistakes and move on with your life:

How to be Happy And Create The Life You Want

Learning Points:

• Happiness is an Inside Job: External achievements, possessions, or validation from others are fleeting sources of happiness. True, sustainable happiness comes from internal work, mindset, and alignment with your values.
• Responsibility is Power: Blaming external circumstances or other people for your unhappiness disempowers you. Taking 100% responsibility for your life, your reactions, and your results is the first step toward creating change.
• Lack of Vision is a Primary Cause of Unhappiness: Many people feel lost or unfulfilled because they have no clear vision for what they want their life to look like. Without a target, you cannot move towards it purposefully.
• Happiness is a Byproduct, Not a Goal: Happiness is not something to be pursued directly. It is the natural outcome of living a life of purpose, overcoming challenges, having strong relationships, and being in good health.

Gender Through the Eyes of a Primatologist - Dr Jordan Peterson with Frans de Waal

An interesting podcast discussing how gender/sex differences affect humans with reference to what has been learned from primates and other animal species.

1. Dr. Frans de Waal's Work and Influence

• Dr. de Waal is a highly accomplished scientist, having published hundreds of articles in prestigious journals like Science and Nature, a feat described as rare and placing him "in the league of his own".
• His popular books, translated into over 20 languages, have made him one of the world's most visible primatologists.
• His work has been profoundly influential, particularly on the biological basis of morality, the development of moral sentiments in chimpanzees, and the sophisticated nature of hierarchical behaviour in primates. He also focuses on play and gender.
• De Waal was trained as an ethologist, studying naturalistic animal behaviour, initially focusing on observation and later incorporating behavioural experiments to study reconciliation, empathy, and cooperation.

2. Hierarchies and Social Organisation

• De Waal challenges the simplistic view that dominance hierarchies are based purely on coercion and power. He argues that a dominant individual needs followers, and dominance is a "two-way street".
• Stable alpha males in chimpanzee society are often not bullies, but rather peacekeepers who break up fights, defend the underdog (e.g., juveniles against adults, females against males), reassure distressed individuals, and can be extremely popular.

Is it Time for a Tactical Break from Alcohol? - Dr Rangan Chatterjee

The "Middle Lane Drinker"

Many of us fall into the category of a "middle lane drinker." This term, coined by podcast guest Andy Ramage, describes individuals who are not alcoholics but regularly consume alcohol to unwind, at social events, or more heavily on weekends. This regular consumption can become a habit that we don't question, even if it's not serving us well.

The Power of a Tactical Break

The core message of the podcast is to consider a "tactical break" from alcohol. This isn't necessarily about quitting forever, but about taking a deliberate pause—whether it's for 28, 90, or 365 days—to experience the benefits. Andy Ramage, who initially planned a 30-day break and is now six years alcohol-free, emphasizes that this break can lead to profound changes in your life.

It's never to early to start

Many modern lifestyle diseases such as heart disease, diabetes or dementia, do not suddenly occur in old age. They are formed in your 20s, 30s, 40s and 50s. It is only that the symptoms become significant in old age.

To help prevent them, you need to focus on good sleep, healthy eating (eating less processed food, eating more diverse food, drinking less alcohol...), regular exercise and participating in good social relationships throughout your adult life. What you do in your earlier life sows the seeds for your later life, so don't wait for tomorrow to make changes.