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.
This conversation really is packed with actionable insights and I hope that it leaves you feeling empowered to take control of your daily rhythms and experience the transformative effects on your health that can help you tune into your body’s natural rhythms and optimise your health.
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.
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…
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.
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’.
Dr Joe has spent decades studying neuroscience, meditation and the effect our thoughts have on our health and wellbeing. In this clip, he explains the 3 different kinds of stress, how chronic emotional stress can drive ill health and disease, and he shares some practical strategies to help us break free
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.
By the end of this episode, you will have learned various science-supported actionable tools you can use to better learn, remember, and apply new information.
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’.
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…
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 appearance and ageing and the surprising relationship between sun exposure and skin cancer. He explains how mineral-based (inorganic) sunscreens differ from chemical (organic) sunscreens, whether sunscreen can minimize premature skin ageing, reduce cancer risk, and if there are any health risks associated with sunscreen use.
He discusses skincare routines to significantly improve skin appearance and how to select skincare products. 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 common skin conditions, including dandruff, acne, rosacea, eczema, psoriasis, and vitiligo.
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…
Dr Bret Weinstein is an evolutionary biologist and former professor at Evergreen State College. He is the co-host of the podcast, ‘DarkHorse’, and the author of the book, ‘A Hunter-Gatherer's Guide to the 21st Century: Evolution and the Challenges of Modern Life’.
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.
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…
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?
Expect to learn why so many people dislike any discussions about IQ, what the moral challenges of embryo selection are, why genetic selection is going to be the biggest global talking point over the next decade, whether you are able to fix evolutionary mismatch with embryo selection, Jonny’s prediction for the future of multiculturalism and much more…
Dr Martha Beck, Ph.D., is a Harvard-trained sociologist and one of the world’s foremost experts on personal exploration and development. Dr Beck shares specific frameworks and practices to tap into your unique and deepest desires, core truths, and best life direction—all elements that comprise your authentic self. She also explains how to align your work and relationships of all kinds with your true self and how to embrace the discomfort and process of leaving unhealthy relationships. We discuss how to deal with negative thoughts and emotions, grapple with societal norms, and improve body awareness to gauge your inner truth. We also discuss codependency and self-abandonment - and how to exit and recover from these experiences.
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.
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.
Over one billion people worldwide have some type of mental health diagnosis – a statistic that suggests the current approach to treating these conditions may not be enough. For those struggling, perhaps despite their medication, it can feel easy to lose hope of feeling well again.
In this conversation, I speak to someone who has been a psychiatrist for more than 25 years and who, for many years, felt that her impact on patients was limited until, she learned about the incredible healing power of food.
Dr. Georgia Ede is a Harvard trained, board certified psychiatrist specialising in nutritional and metabolic psychiatry. Her twenty-five years of clinical experience includes twelve years at Smith College and Harvard University Health Services, where she was the first person to offer students nutrition-based approaches as an alternative to psychiatric medication.
She co-authored the first inpatient study of the ketogenic diet for treatment-resistant mental illness and is the author of the wonderful new book ‘Change Your Diet, Change Your Mind: A Powerful Plan to Improve Mood, Overcome Anxiety and Protect Memory for a Lifetime of Optimal Mental Health’.
Georgia explains that, almost unknowingly, many of us have been feeding our brains improperly for our entire lives. We explore what she considers to be the five foods that have the most potential to be problematic for our brain health and how quickly we can start to feel the benefits if we are able to cut back on them. This highlights a key point that both Georgia and I are extremely passionate about – that, for most of us, in the modern day food environment, what we cut out of our diet is more important than what we put in.
We talk about the relationship between blood glucose and brain glucose. Georgia outlines the whole foods that Georgia believes can be problematic, especially if we are having problems with our mood or have a mental health diagnosis. We also discuss why Georgia believes that the Mediterranean diet – whilst better than the Standard Western Diet is not optimal, and we cover Georgia’s clinical research about the potential benefits of ketogenic diets in treating mental health.
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’.
Summary:
Sacredness of Identity: The emergence of the sacredness around identity has led to an overreactive response to perceived offences, lack of proportionality, and a lack of nuance in addressing issues, driven by white guilt and virtue signalling, not Marxist ideology.
Liberal Identity Reform: To reform liberalism, distinguish between liberal principles and identity, address emotional reflex towards fearing majorities and romanticizing minorities, and consider a cultural approach with socialism and freedom.
Cultural Inequality vs. Equity: The discrepancy between accepting economic inequality and rejecting cultural inequality calls for a debate about cultural wealth and human flourishing vs. cultural equity. However, society lacks the courage to challenge the current cultural narrative and push back against new buzzwords and PC terms, potentially leading to cultural poverty.
Educational Reform: Governments must intervene and reform K-12 educational institutions to counteract progressive ideology and critical race theory, enforcing political neutrality and eliminating gender ideology training to prevent indoctrination and shape worldviews, ultimately impacting crime rates, educational standards, and border control.
Cultural values and accountability: A balanced approach is needed for addressing cultural issues, allowing for accountability while preventing over-policing and over-penalizing. Desensitization to allegations can occur, making it essential to acknowledge valid cases of harm and promote alternative values.
Cultural intolerance on campuses: Despite concerns of intolerance towards opposing views on campuses, history suggests young people may become more moderate as they age, but comedians and cultural figures are challenging the status quo, raising the possibility of a shift towards more diverse and inclusive discourse.
Cultural shift in education: The cultural shift in education towards progressive ideologies, emphasizing empathy and care for vulnerable groups, has been a significant driver of societal change, but the application of empathy can be selective and the line between empathy and oppression can be blurred. Internal factors, such as liberal receptiveness, have played a crucial role in this shift.
Manipulation of liberal emotions: The success of cultural Marxist ideas, like Black Lives Matter, stems from the manipulation of liberal emotions and guilt, rather than a widespread acceptance of Marxist ideologies.
Burnout is a type of chronic, unmanaged stress that has significant consequences for our physical and mental health. It’s characterised by feeling exhausted all the time, with no energy for everyday tasks, and little enjoyment in everyday activities. A survey by YouGov for the charity Mental Health UK in 2020 found one in five people felt unable to manage pressure and stress levels at work. Other Research found that burnout among UK workers almost doubled from 2021 to 2022 and that a staggering 88 percent of the UK workforce has experienced burnout since 2020.
Many of us think we can keep pushing day after day, week after week, month after month without any consequences. But we can’t. What I have seen time and time again is that this constant pushing always comes back to bite, it is just a case of when. Many of us are on the road to burnout without even realising it. In the past, we might have thought of burnout as a phenomenon that only affected high-flying CEOs. But it’s fair to say the world of work has completely transformed over the past few years. Pressures on everyone are through the roof, no matter what your paygrade or level of responsibility. Add to that the rise in home working, the cost-of-living crisis and the fact that boundaries between work and home have become increasingly blurred means that it is something that more and more of us are experiencing.
In this podcast, Rangan outlines 7 signs that may indicate you are on the road to burnout: things to look out for in your mood, your behaviour, your habits and your health. Rangan then walks you through 10 practical tools you can think about introducing into your life that will quickly start to help.
00:00 Intro 01:38 30% Off Your First Order AND a Free Gift Worth up to $60 02:39 Cognition & Memory 05:44 Creatine for Vegans & Vegetarians 07:48 Creatine for Younger Adults & Children 08:26 Anti-Inflammatory Effects 09:30 Sleep Deprivation 11:11 Dosing Strategy 14:09 How Creatine is Made in the Brain 15:29 Creatine for Brain Health 16:12 Where to Find More of Dr. Candow's Content
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. Conversely, improving your mitochondrial and metabolic health can positively affect your health span and longevity. Listeners of this episode will learn low- and zero-cost tools to improve their metabolic health, physical and mental well-being, body composition and target the root cause of various common diseases.
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.
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. She covers a range of foot ailments, factors contributing to them, treatment options, and prevention strategies. She delves into the significance of loading, balance, range of motion, and posture, emphasizing the crucial role of strength in preventing both injuries and falls. Additionally, she sheds light on the interconnectedness of the kinetic chain, from the leg muscles down to the foot, and how issues within this chain can cascade downstream, leading to various injuries and pathologies. Additionally, she provides a comprehensive overview of footwear, discussing suitable options for both adults and children to promote foot health and mitigate potential problems.
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.
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 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
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.
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.
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.
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.
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.
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.
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.
Unspoken expectations are premeditated resentments - Neil Strauss.
The Psychology of the "Trap"
The word "premeditated" is crucial. It implies that by holding an unspoken expectation, you are, consciously or not, setting a trap.
You write the script: You create a scenario in your mind where a person should act a certain way, say a specific thing, or understand a particular need.
You don't share the script: The other person is completely unaware of their assigned role and lines.
They inevitably "fail": Since they cannot read your mind, they will almost certainly fail to meet this secret expectation.
You feel justified in your resentment: When they fail, you get an internal "I knew it" moment. The resentment feels earned and justified, but it was born from a scenario you engineered. You set them up to fail so you could feel wronged.
Dr Stuart McGill is a distinguished professor emeritus at the University of Waterloo and the chief scientific officer at Backfitpro Inc. where he specializes in evaluating complex cases of lower back pain from across the globe. In this episode, Stuart engages in a deep exploration of lower back pain, starting with the anatomy of the lower back, the workings of the spine, the pathophysiology of back pain, and areas of vulnerability. He challenges the concept of nonspecific back pain, emphasizing the importance of finding a causal relationship between injury and pain. Stuart highlights compelling case studies of the successful treatment of complex cases of lower back pain, reinforcing his conviction that nobody needs to suffer endlessly. He also covers the importance of strength and stability, shares his favourite exercises to prescribe to patients, and provides invaluable advice for maintaining a healthy spine.
00:00:00 Dr. Stuart McGill 00:02:33 Sponsors: Helix Sleep, BetterHelp & Waking Up 00:06:23 What Causes Back Pain?; Genetics, Dog Breed Analogy 00:12:55 Tool: Skeleton & Body Type; Spine Flexibility & Discs 00:20:25 Flexibility & Exercises; Discs & Collagen 00:25:43 Sponsor: AG1 00:27:32 Stress & Tipping Point; Athletic Tradeoffs, Triathletes 00:36:17 Back Pain, Goals & Training Program 00:45:57 Spine Hygiene, Back Pain, Powerlifting 00:53:33 Genetics & Running 00:59:34 Sponsor: LMNT 01:00:46 Rehabilitation & Reducing Volume; Injury 01:07:42 Tool: Training for Lifelong Fitness, Injury & Joints 01:17:40 Pain Types, Biopsychosocial Model of Pain 01:26:15 Coaching, Explosivity & Endurance 01:32:43 Virtual Surgery & Rest, Pain Recovery 01:41:25 Tool: McGill’s Big 3; Building Back Strength & Stability 01:46:39 Inversion Tables & Spine Deloading, Disc Bulge, Tool: Lumbar Support 01:51:09 Tool: Daily Walking; Sitting 01:55:33 Deadlift & Bone Density, Glute-Ham Raise 02:06:20 Training & Age, Osteoporosis, Tool: Deadlift Alternatives 02:16:47 Tools: Biblical Training Week; Spine Stability & McGill’s Big 3; Shrinking & Age 02:24:16 Platelet-Rich Plasma (PRP); Disc Damage 02:27:56 Tools: Biblical Training Week & Strength Exercises, Neck Strength 02:35:24 Tools: Sword Play, Distal Limb Loading, Training for Symmetry 02:42:38 Tools: Biblical Training Week, Mobility & Cardiovascular Exercises, Athletic Panel 02:49:22 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
0:00:00 Intro 0:00:30 Peter’s experience with debilitating back pain 0:14:11 Anatomy of the back: spine, discs, facet joints, and common pain points 0:24:48 Lower back injuries and pain: acute vs. chronic, impact of disc damage, microfractures, and more 0:31:30 Why the majority of back injuries happen around the L4, L5, and S1 joints 0:37:20 How the spine responds to forces like bending and loading, and how it adapts do different athletic activities 0:45:12 The pathology of bulging discs 0:48:33 The pathophysiology of Peter’s back pain, injuries from excessive loading, immune response to back injuries, muscle relaxers, and more 0:59:36 The three most important exercises Stuart prescribes, how he assesses patients, and the importance of tailored exercises based on individual needs and body types 1:12:46 The significance of strength and stability in preventing injuries and preserving longevity 1:25:33 Stuart’s take on squats and deadlifting: potential risks, alternatives, and importance of correct movement patterns 1:37:08 Helping patients with psychological trauma from lower back pain by empowering them with the understanding of the mechanical aspects of their pain 1:46:59 Empowering patients through education and understanding of their pain through Stuart’s clinic and work through BackFitPro 1:56:08 When surgical interventions may be appropriate, and “virtual surgery” as an alternative 2:05:48 Weakness, nerve pain, and stenosis: treatments, surgical considerations, and more 2:11:21 Tarlov cysts: treatment and surgical considerations 2:13:34 The evolution of patient assessments and the limitations of MRI 2:18:40 Pain relief related to stiffness and muscle bulk through training 2:26:49 Advice for the young person on how to keep a healthy spine 2:39:24 Resources for individuals dealing with lower back pain
In an age where a seemingly endless amount of gimmicky back products are in circulation, a definitive guide to self-assessment and rehabilitation is more essential than ever. Back Mechanic guides you through a self-assessment of your pain triggers, then shows you how to avoid these roadblocks to recovery. Then effective exercises are coached in a step by step progressive plan. Spine expert, Dr Stuart McGill used his 30 years of research findings and clinical investigations to create this evidence-based guide that has helped thousands reclaim their lives. This knowledge is now available to you in this richly illustrated book. You will become your own best Back Mechanic and advocate.
Understanding Mismatch Diseases and Human Evolution
Most people in the Western world are likely to die from a mismatch disease, which are conditions for which human bodies did not evolve. These are caused by novel environmental conditions to which humans are inadequately or imperfectly adapted. Examples include obesity, heart disease, many cancers, allergies, autoimmune diseases, and chronic stress.
Daniel Lieberman, a Professor of Human Evolutionary Biology at Harvard University, studies the human body's evolution, particularly in physical activity and diet, to understand these modern health crises. He emphasizes that understanding our evolutionary history is crucial because humans evolved, they were not designed or engineered.
While human ancestors were hunter-gatherers for millions of years, the idea that their lifestyle provides all the answers for modern health is a "Paleo fantasy". Natural selection primarily cares about reproductive success, not happiness or optimal health, so ancestral practices are not always optimal for health today.
Humans are the ultimate omnivores, capable of eating almost anything due to a flexible digestive system and technology like cooking and food processing. There is no single "evolved" human diet. Humans began eating meat at least 2.5 million years ago, which played a significant role in evolutionary history.
The evolution of the hunting and gathering lifestyle between three and two million years ago was transformative. This period saw the emergence of stone tools, butchering, cooperation, communication, and extractive foraging for high-quality underground foods.
Key human adaptations include an external nose (around 2 million years ago) that acts as a humidifier, preventing lungs from drying out and recapturing moisture during activity. Additionally, humans developed an increased density of eccrine sweat glands across their bodies and lost fur, enabling efficient evaporative cooling, which was a huge advantage for hunting in hot environments.
The increase in human brain size around 2 million years ago is linked to the hunting and gathering system, which made more energy available through processed foods, cooperation, and new food sources like meat and marrow. Brains are metabolically expensive, consuming a significant portion of the body's energy.
Humans are born unusually fat (infants are about 15% body fat), which is a fundamental adaptation. This body fat acts as an energy reserve, crucial for supporting large, energy-demanding brains (especially in infants) and for financing the high energy costs of reproduction (pregnancy and nursing). Our predisposition to store fat is fundamental to the species.
What it is: Active recall, also known as active retrieval or practice testing, involves the deliberate effort to retrieve facts and information from your brain.
How it works: The very act of retrieving information actively strengthens the neural connections in the brain, which is a counterintuitive but highly effective learning mechanism.
High Utility: Professor Dunlosky's review paper rated practice testing as having "high utility", noting it is not time-intensive, requires minimal training, and has proven efficacy in educational contexts. They recommend that everyone should engage in more self-testing.
Intuition vs. Evidence: A 2011 study also revealed that students incorrectly rated repeated study as the most effective technique and active recall as the least effective, highlighting a significant disconnect between student perception and actual effectiveness.
There is currently no cure for the common cold because it is caused by over 160 different serotypes (types) of rhinovirus. Due to the varied shapes of these viruses, antibodies developed against one serotype are often ineffective against another, meaning individuals can catch multiple colds within a year or even a season.
Cold Transmission and Survival
Colds are primarily spread by breathing, sneezing, coughing, or by people touching surfaces after contact with respiratory droplets, then touching their own eyes, nose, or mouth. The cold virus is quite stable and can survive on surfaces (non-human or human) for up to 24 hours.
Flu Virus Types and Survival
The flu (influenza) virus also has different serotypes and general categories (A, B, C), distinguished by surface proteins (e.g., H1N1, which caused the Spanish Flu). Unlike the cold virus, the flu virus can only exist on surfaces for about 2 hours, making human-to-human contact its most typical mode of transmission.
Flu Vaccines
Flu vaccines exist because there are a limited number of predominant flu virus types in a given year, allowing specific vaccines to be generated. These shots can reduce the risk of contracting the targeted flu strain by about 40-60% and can also lessen symptom severity. The decision to get a flu shot is personal, based on individual risk factors and exposure levels.
Contagion Periods
For both colds and flu, individuals can be contagious about 24 hours before symptoms appear. They are most contagious when feeling at their worst (peak symptoms like coughing, sneezing, fever). However, the myth that one is no longer contagious after a few days or once they start feeling better, despite still exhibiting symptoms, is incorrect; continued symptoms mean continued contagion.
Symptoms and Onset
Cold symptoms typically develop one to two days after exposure. The severity of both cold and flu can vary from mild to very severe, and they can exacerbate other health issues.
Active Learning: This is a structured approach where someone else dictates what you learn, how you learn it, and on a set schedule. It involves pre-selected, standardized topics, much like traditional schooling.
Passive Learning: This is an unstructured and serendipitous process. It involves letting your mind wander without a specific destination, reading broadly across various subjects, engaging in conversations with people from different backgrounds, and stumbling upon topics that spark your curiosity, often because they are relevant to your life at that particular moment.
The Power and Importance of Passive Learning
The central theme of the podcast is that much of life's most valuable knowledge is acquired through passive learning.
Personal and Enjoyable: Learning becomes more meaningful and enjoyable when it's driven by personal curiosity and pursued on your own terms. The podcast draws a parallel to writing: writing for yourself is fun and it shows, while writing for others can feel like a chore.
Fosters True Curiosity: Passive learning allows you to discover what genuinely interests you. This is crucial because when people are forced into active learning that doesn't suit their personality, they may wrongly conclude that they dislike learning altogether.
Sparks Connections and Insights: By exploring a wide variety of topics, you can discover surprising connections between different fields. For example, you can learn about competitive advantages in business by studying biology.
Ultra-processed foods (UPFs) are a leading cause of early death and disease: UPFs are widely consumed, making up most of what we eat, and are strongly linked to numerous negative health outcomes including cardiovascular disease, metabolic disease, early death, various cancers, dementia, anxiety, depression, and inflammatory bowel disease. They are now considered a leading cause of early death globally, potentially surpassing tobacco in some areas, and are a major contributor to diet-related diseases.
Harm extends beyond weight gain: The detrimental effects of UPF consumption are not solely tied to weight. Even individuals at a "healthy weight" who consume an average of 60% of their calories from UPFs are vulnerable to all associated harms. Many studies adjust for weight gain, proving that these negative health outcomes exist irrespective of an individual's body weight.
UPFs are proven to cause, not just associate with, disease: Extensive research, including over 2,000 peer-reviewed publications and 70 prospective clinical studies (the same type used to prove tobacco causes lung cancer), demonstrates a causal link between UPF consumption and various health problems. There's a clear dose-dependent relationship, meaning the more UPFs consumed, the worse the effects.
Willpower is not the primary issue: The widespread increase in weight across all demographics since the mid-1970s is primarily attributed to changes in the food environment, not a lack of willpower. For many, UPFs are the only affordable and available food options, making individual "choice" incredibly challenging. Blaming individuals for their struggles in a toxic food landscape is unjust, as powerful corporations and marketing budgets are at play.
Re-evaluating Love and Relationships (Beyond Romanticism)
Challenge the ideal of "the one": The belief in a single perfect soulmate often leads to disappointment and rage. Instead, a good relationship is built on accepting the inherent "wrongness" and flawed nature of your partner and yourself.
Understand that love is a skill, not just an emotion: Romanticism has conditioned us to believe love is purely a feeling, but it requires continuous learning, effort, and practical skills. Concepts that may seem "unromantic" (like studying love or discussing mundane issues) are often crucial for a relationship's flourishing.
Recognize the influence of childhood patterns: We are not entirely free in our adult love choices, as we are often drawn to partners and relationship dynamics that echo our childhood experiences, even if those experiences were not happy or healthy. Awareness of these "tracks" laid down in childhood is the first step towards changing them.
The widespread belief that all calories are metabolically equivalent, and that weight gain or loss is solely determined by balancing "calories in versus calories out," is a misconception. This simplified view is often exploited by the food industry to deflect responsibility for rising rates of obesity and chronic disease.
While a calorie burned by the body is a consistent unit of energy, a calorie consumed has widely varied metabolic effects depending on its source and composition.
Impact of Food Composition on Calorie Absorption and Utilisation
Fibre's Role: Fibre, encompassing both soluble and insoluble types (e.g., present in almonds), forms a gel-like barrier in the intestine that hinders the complete absorption of calories. These unabsorbed calories then serve as nourishment for the gut microbiome, which in turn produces beneficial short-chain fatty acids (such as acetate, propionate, and butyrate). These fatty acids are anti-inflammatory and offer protection against metabolic diseases and even Alzheimer's.
Protein's Thermic Effect: The body expends more energy to metabolise protein compared to carbohydrates or fats. For example, when consuming a high-protein meal, approximately 25% of its caloric value might be used up in the metabolic processing, meaning fewer net calories contribute to the body's energy balance.
Fat Quality Matters: Not all fats are created equal; their biological effects vary significantly. Omega-3 fatty acids, crucial for heart and brain health, are primarily used for their structural and anti-inflammatory roles rather than immediate energy. In stark contrast, trans fats are considered "consumable poison" because the body lacks the enzymes to effectively break their double bonds. This leads to their accumulation, lining arteries and the liver, contributing to chronic metabolic diseases and insulin resistance. While largely removed from ultra-processed foods, trans fats can still be formed by heating certain oils beyond their smoking point.
Prioritise Well-being and Enjoyment for Sustainable Productivity
Make healthy habits enjoyable and easy by aligning what you "should" do with what feels good. Automate processes to remove willpower from the equation and ask yourself, "What would this be like if it was easier?" or "What would this look like if it were fun?" Feeling good broadens your actions, builds resources, boosts creativity, and reduces stress, which are all crucial for sustained high performance.
Focus on *what* you work on, not just *how hard* you work. The right strategic decision can lead to a 10x outcome without working significantly harder. Productivity is about intentionally and effectively doing what matters to you, ideally in an enjoyable way.
Embrace the present moment and optimize for the journey. Don't wait for stress and worry to disappear to be happy; problems are a feature of life, not a bug. Instead of "fast-forwarding" through experiences, practise gratitude and remember "these are the golden years" to cultivate joy and presence.
The quality of your life is fundamentally determined by the quality of your relationships, including romantic partnerships, friendships, and family ties. These connections are crucial for well-being and a sense of meaning. Relationships are often not taken seriously, sometimes dismissed as "soft skills" in the business world. However, neglecting them, such as giving your best at work and only the "leftovers" at home, leads to degradation and an unfulfilling life. People wouldn't treat their businesses with such complacency, and similarly, relationships cannot thrive without sustained effort and attention. Importantly, this is the first time in history that the survival of the family depends on the happiness of the couple; investing in the couple preserves the family unit.
