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    • The importance of light exposure for sleep and well-beingIncorporating light exposure into our daily routine, preferably from sunlight, is essential for better sleep, overall health, and functioning of the nervous system.

      Light exposure, particularly from sunlight, plays a crucial role in our sleep patterns and overall well-being. Light acts as a powerful stimulus for our mental and physical health, impacting our performance in various aspects of life. The effects of light are both direct and indirect, as it controls our sleep-wake cycles and influences the functioning of our nervous system. Getting bright light in the morning, preferably from sunlight, is essential for signaling to our brain that it's the start of the day and coordinating the clocks of every cell in our body. If sunlight isn't available, using bright artificial lights can also help trigger the necessary signals. Therefore, incorporating light exposure into our daily routine is key for better sleep and overall health.

    • Importance of Morning Light Exposure and Alternative OptionsExposing yourself to bright light early in the day, preferably sunlight, helps regulate your body clock and improves overall well-being. If sunlight is not available, using a ring light can be a low-cost alternative.

      Exposing yourself to bright light early in the day is crucial for regulating your body's internal clock and promoting overall well-being. Sunlight is the best source of light, and spending 5 to 20 minutes outside in the morning is highly recommended. However, if that's not possible, using a ring light can be a low-cost alternative. It's important to note that regular windows or windshields don't provide the necessary light intensity. Blue light, despite its negative reputation, is actually beneficial as it helps set the internal clock and promotes alertness throughout the day. Ensuring that the cortisol peak happens early in the day is essential for mental health, as a delayed peak can contribute to mood issues, irritability, and even depression.

    • The Benefits of Early Bright Light ExposureExposure to bright light early in the day can improve mood, sleep, and overall well-being by aligning our internal clock with the natural rhythms of the sun.

      Exposure to bright light early in the day, preferably from sunlight, can have a positive impact on mental and physical health. While it may not cure severe clinical depression, many people experience improved mood, better sleep, and overall well-being as a result of this simple and cost-free technique. Bright light suppresses the hormone melatonin, which is responsible for making us feel sleepy. Therefore, dimming the lights in the evening is recommended to facilitate the transition into sleepiness. By controlling the timing and intensity of light exposure, individuals can align their internal clock with the natural rhythms of the sun, leading to a more regular sleep-wake pattern and increased synchronization with the seasonal changes. The effects of light exposure on our biological system are real and not just a placebo effect.

    • Creating a Consistent Evening Routine for Better Sleep and Well-beingEstablishing a consistent evening routine that includes bright light exposure during the day, low-carbohydrate meals, low-stimulus activities, and limited electronic device use can improve sleep quality and overall well-being.

      Creating a consistent evening routine can positively impact your sleep quality and overall well-being. Andrew Huberman emphasizes the importance of getting bright light during the day to stay alert and limiting exposure to bright lights at night. He also discusses the benefits of low-carbohydrate meals in promoting alertness and focus, while including carbohydrates in dinner to reduce cortisol levels and aid in sleep. Andrew suggests engaging in a low-stimulus evening routine, such as reading books or having conversations, and gradually dimming the lights to prepare for sleep. He also mentions the significance of avoiding electronic devices before bed and being aware of the natural peak in alertness that occurs before the onset of melatonin. By following these practices, individuals can optimize their sleep schedule and enhance their overall sleep experience.

    • Prioritizing Behavioral Tools for Better SleepImplementing behavioral tools, such as NSDR and Revorie, can improve sleep quality, reduce stress, and enhance our ability to fall back asleep, unlike supplements which only provide temporary benefits.

      Implementing behavioral tools should be the foundation of our sleep routine. Andrew Huberman emphasizes the importance of rewiring our nervous system through practices like NSDR and Revorie, which teach us to relax our body and turn off our thinking. These practices not only improve sleep quality and help us de-stress but also enhance our ability to fall back asleep if we wake up in the middle of the night. While supplements can be beneficial in the moment, they do not rewire our system like behavioral tools do. Therefore, it is advisable to prioritize behavioral practices for a long-term and sustainable improvement in our sleep and wakefulness. Remember, behaviors first, behaviors first, behaviors first.

    • Supplements and Lifestyle Factors for Better SleepIncorporating magnesium, apigenin, and theanine supplements, along with maintaining proper temperature and light exposure, can enhance sleep quality and depth without major risks. Always consult with a doctor for personalized advice.

      There are several supplements and lifestyle factors that can greatly improve the depth and quality of sleep. One important supplement is magnesium, specifically magnesium threonate and bisglycinate, which can increase the depth of deep sleep and make individuals feel drowsy. Another powerful supplement is Apigenin, derived from chamomile, which can be taken about 30 to 60 minutes before sleep and has been reported to greatly improve sleep. Theanine is also mentioned as a supplement that activates GABA, a neurotransmitter that can shut off the forebrain and aid in sleep. It is important to note that it may cause vivid dreams and should be avoided by those with night terrors or sleepwalking. Additionally, maintaining a proper temperature and light exposure throughout the day can have a significant impact on the sleep-wake cycle. Overall, these suggestions and supplements can promote better sleep without being habit-forming or posing significant risks, but it is always advisable to consult with a doctor, especially if there are pre-existing health conditions.

    • Improving Sleep Quality through Temperature RegulationMaintaining a lower body temperature at night by adjusting room temperature and using blankets can promote better sleep and optimize cortisol and melatonin rhythms.

      Maintaining a lower body temperature at night can improve the quality of sleep. By keeping the temperature in your home slightly lower and using blankets, you promote better sleep by allowing your body temperature to drop. Heat is primarily released through specific areas of the skin, such as the palms of the hands, upper half of the face, and bottoms of the feet. It is also beneficial to have warm blankets on top of you in a cold room to enable the natural extension of a foot or hand if you become too warm during the night. Adjusting the temperature throughout the night, starting with a moderate temperature and gradually going colder, mimics natural outdoor sleep patterns. This reset can optimize the cortisol and melatonin rhythms, leading to improved sleep quality. Additionally, some individuals may benefit from a cold shower or ice bath in the morning to increase metabolism, body heat, and dopamine release.

    • The Power of Cold Water Exposure and Sleep SupplementsCold water exposure for 1 to 3 minutes can increase dopamine levels and body temperature. Spending 11 minutes per week in cold water can boost metabolism and aid in fat loss. Certain supplements like GABA and glycine can improve sleep quality, but caution is advised with melatonin supplementation.

      Cold water exposure, particularly for 1 to 3 minutes, can have a powerful effect on increasing dopamine levels and body temperature. The ideal cold exposure should be uncomfortable but safe, and individuals should submerge themselves up to the neck or use cold showers. It is recommended to spend a total of 11 minutes per week in cold water, divided into multiple sessions. Ending with cold water can boost metabolism and aid in fat loss. Additionally, heat contrasts, such as sauna or a hot bath followed by cold exposure, can provide similar benefits. Good sleep is crucial for mental and physical health, and certain supplements like GABA and glycine can improve sleep quality. However, melatonin supplementation, especially at high dosages, should be approached with caution.

    • Exploring Hormone Therapy and Sleep HabitsBe cautious when considering hormone therapy as it can lead to sexual dysfunction. Understanding the importance of estrogen for brain health and libido in men is crucial. Creating a sleep-friendly environment, taking short naps, delaying caffeine intake, and engaging in physical exercise can all improve sleep quality.

      Hormone therapy, specifically taking exogenous hormones like testosterone and estrogen, should be approached with caution as it can have negative side effects such as sexual dysfunction. It is important to understand that both testosterone and estrogen are present in both men and women, and having sufficient levels of estrogen is crucial for brain longevity and libido in men. Additionally, the conversation emphasizes the importance of creating a sleep-friendly environment by using the bedroom exclusively for sleeping and not for work. Taking short naps, lasting less than 90 minutes, can promote neuroplasticity and accelerate learning. It is also recommended to delay morning caffeine intake for 90 to 120 minutes after waking up to avoid an afternoon crash and ensure better sleep quality. Finally, engaging in appropriate levels of physical exercise can contribute to better sleep.

    • Enhancing Health and Well-being through Exercise and SleepIncorporating cardiovascular exercise, resistance training, and sufficient sleep can greatly improve overall health and well-being, promoting better sleep quality, maintaining muscle mass, and improving brain function.

      Incorporating cardiovascular exercise, resistance training, and sufficient sleep can significantly improve overall health and well-being. Zone 2 cardio, consisting of 150 to 180 minutes per week, helps to enhance cardiovascular fitness and promote better sleep quality. Additionally, engaging in regular resistance training with at least 6 sets per body part per week helps maintain muscle mass and improve various aspects of brain function. Going to bed earlier, preferably before midnight, can result in more restorative sleep and increased productivity during the early morning hours. It is important to be mindful of alcohol consumption and its impact on sleep, as it can disrupt the body's temperature regulation. Proper hydration and avoiding excessive alcohol intake close to bedtime can help minimize the negative effects on sleep.

    • Staying Safe: Avoiding Sleep Medication and Maintaining Electrolyte Balance While DrinkingDrinking water with electrolytes and avoiding sleep medication while consuming alcohol can help prevent dangerous combinations and maintain overall health.

      Staying away from sleep medication when consuming alcohol is important to avoid dangerous combinations. It is crucial to maintain appropriate levels of sodium, potassium, and magnesium in the body, which can be achieved by drinking water with electrolytes. Salt, despite its bad reputation, is actually beneficial for blood volume and brain alertness. Adding a pinch of salt to water can help improve focus and prevent low sodium symptoms. Different individuals may experience varying effects from alcohol, with some having a dopamine response rather than a sedative response. Hydrating with electrolytes is essential before and after drinking to offset the negative effects. Regarding caffeine, it competes with adenosine, increasing wakefulness by triggering the release of adrenaline and dopamine. Dopamine plays a crucial role in motivation and focus, and individuals with dopamine deficiency may struggle with procrastination and low motivation.

    • The Effects of Caffeine, Impulse Control, and Rational Decision-MakingConsuming caffeine in moderation can improve motivation and productivity, but it's essential to be mindful of its impact on hydration and sleep. Developing impulse control and prioritizing rational choices can help avoid negative consequences.

      Caffeine can enhance dopamine function and increase motivation to pursue goals. However, it is important to consume caffeine in moderation and be mindful of its effects on hydration and sleep quality. Staggering caffeine use and occasionally skipping it can help avoid overuse and desensitization of dopamine receptors. Mixing caffeine with theanine can help reduce jitteriness and promote a state of alertness combined with calmness. On the topic of impulse control, it is noted that many problems arise from a lack of impulse control, leading to irrational behavior and negative consequences. Understanding and subordinating impulses can help individuals make rational choices and avoid reactive decision-making.

    • Understanding Our Neural Circuits: Go and No GoPracticing self-control and delaying gratification can improve our ability to control thoughts and actions, leading to a more balanced and purposeful life.

      Our neural circuitry has two main circuits, the go and no go circuits, both regulated by dopamine. The go circuit is action-oriented and involves picking up things and leaning into work, while the no go circuit involves suppressing behavior. As children, we learn a lot of no go behaviors like sitting still and not interrupting. The ability to defer gratification, as shown in the two marshmallow task, has been linked to better success in life. However, many adults struggle with delayed gratification. To strengthen these circuits, it is recommended to incorporate daily no go practices, such as resisting the urge to pick up the phone or delaying a bite of food. By reinforcing these circuits, we can improve our ability to control and integrate thought and action, leading to more balanced and purposeful lives.

    • Cultivating self-discipline and structured routines in a world of distractions to enhance productivity, focus, and mental resilience.Training our "no go circuits" and resisting constant distractions can help us maintain discipline, enhance productivity, and build mental resilience. Expanding our gaze and adopting panoramic vision reduces stress and improves situational awareness.

      Our ability to focus and maintain discipline is essential in a world filled with distractions and constant stimuli. Andrew Huberman emphasizes the importance of training our "no go circuits," which are the pathways that help us resist spontaneous impulses and remain committed to our plans and goals. In a society where technology and endless opportunities for distraction are prevalent, it's crucial to cultivate self-discipline and create structured routines. This entails resisting the temptation to constantly check our phones, emails, or engage in context switching. By sharpening both our "go" and "no go" circuits, we can enhance our productivity, maintain focus, and build mental resilience. Additionally, Andrew discusses how our vision reflects our internal state, with stress narrowing our visual field while relaxation widens it. By consciously expanding our gaze and adopting a panoramic vision, we can reduce stress and enhance situational awareness.

    • The connection between our visual system, breathing, and managing stress.Expanding our field of vision can help relax our mind and reduce stress, while controlled breathing can regulate heart rate and combat stress effectively.

      Our visual system and the way we breathe are closely connected to our perception of time and our ability to manage stress. When we focus on a narrow field of view, we microslice our environment, perceiving smaller time increments. Conversely, a broad field of vision allows for bigger time bins. By dilating our gaze and expanding our field of view, we can relax our mind and covertly reduce stress. Additionally, controlling our breath through exhaling can help regulate our heart rate. Taking a deep inhale and a sharp double inhale followed by a long exhale can rapidly de-stress us and restore a sense of calm. This technique, known as physiological sighing, reinflates our lungs and improves oxygen flow, helping us combat stress and anxiety effectively.

    • The Impact of Lifestyle Habits on Health and Well-BeingNasal breathing is important for filtering bacteria, improving jaw and nasal structure, and even those with a deviated septum can improve it. Exercise supports brain health by releasing osteocalcin, enhancing learning and memory.

      Certain lifestyle habits can have a significant impact on our overall health and well-being. One important aspect discussed is the importance of nasal breathing over mouth breathing. Nasal breathing not only filters bacteria and viruses more effectively but also has cosmetic benefits and improves the structure of the jaw and nasal passages. Contrary to popular belief, even those with a deviated septum can improve their nasal breathing by consistently practicing it. Additionally, exercise plays a vital role in brain health. Engaging in 150 to 180 minutes of zone 2 cardio per week releases osteocalcin, a hormone-like molecule that supports neurons in the hippocampus, which is responsible for learning and memory. By incorporating these habits into our daily lives, we can enhance both our physical and mental well-being.

    • The Impact of Load Bearing Exercises on Brain HealthIncorporating weight training or bodyweight exercises into your routine can improve cognitive function, grip strength, lymphatic clearance, blood flow, and facilitate fat loss for optimal brain function and overall health.

      Incorporating load bearing exercises, such as weight training or bodyweight exercises, can have a significant impact on cognitive function and brain health. These exercises stimulate the release of osteocalcin, a hormone produced by the bones, that signals the brain to support its own function. Additionally, load bearing exercises can improve grip strength, which is closely correlated with cognitive function later in life. While cardiovascular exercise has often been emphasized for brain health, it is essential to focus on making existing neurons more functional rather than adding new ones. Load bearing exercises also have the added benefits of enhancing lymphatic clearance, increasing blood flow, and facilitating fat loss. Therefore, individuals should aim to incorporate 3 to 4 days of load bearing exercise into their weekly routine to support optimal brain function and overall health.

    • The Link Between Physical and Mental Health: Andrew Huberman's Insights and Shane Parrish's Perspectives.Regular exercise, self-reflection, and resilience practices are vital for maintaining overall well-being and setting a positive example for others.

      Taking care of our physical health through cardiovascular and resistance exercises can have a positive impact on our mental well-being. Andrew Huberman emphasizes the importance of regular exercise in promoting the release of osteocalcin, which is beneficial for our overall health. Furthermore, Shane Parrish raises a question about controlling the mind and letting go of negative emotions. Andrew suggests that self-reflection and self-optimization are crucial in navigating the challenges of life. He also highlights the value of raising our stress thresholds by engaging in resilience-increasing practices such as breathing exercises or ice baths. By taking responsibility for our own growth and demonstrating healthy behaviors, we can contribute to a more harmonious environment and lead others by example.

    • Enhance Your Well-being Through BreathingPracticing a specific breathing technique can improve stress tolerance, mental toughness, and immune system activation, leading to increased happiness and fulfillment.

      Practicing a specific breathing technique can significantly enhance your stress threshold and overall well-being. By doing a series of active inhalations and passive exhalations, followed by breath-holding, you can stimulate the release of adrenaline and dopamine, leading to a mild euphoria and increased alertness. Regular practice of this technique can build mental toughness, resilience, and grit, allowing you to handle stressful situations without experiencing a sharp spike in adrenaline. Additionally, this breathing technique can activate your immune system, making you more resistant to infections. It is important to note that this practice should not be done in water or while driving, and full caution should be exercised. By prioritizing physical and mental well-being, we take responsibility for our own happiness and fulfillment.

    • Embracing Kindness, Openness, and Continuous Learning for Personal Growth and Well-being.Cultivating friendships and investing in relationships is as important as career success. Life is a journey of milestones, and it's our responsibility to grow, resolve conflicts, and strive for personal development. Sharing knowledge about human biology and brain function can positively impact lives and interactions.

      Embracing kindness, openness, and a continuous commitment to learning is essential for personal growth and well-being. Friendship is seen as a fundamental pillar for a fulfilling life, and investing in these relationships is crucial. Success is not only about career achievements but also about improving our nervous system and resolving conflicts at every stage of development. Life is viewed as a series of developmental milestones, and it is our responsibility to meet them and create a full life. It is important to avoid regressive behavior and instead strive for personal growth. Sharing knowledge about human biology and brain function is a meaningful mission that can improve lives and interactions with others.

    Recent Episodes from The Knowledge Project with Shane Parrish

    #196 Brent Beshore: Business Brilliance and Happiness at Home

    #196 Brent Beshore: Business Brilliance and Happiness at Home

    Succeeding in both life and business is very difficult. The skills needed to scale a company often clash with those required to cultivate a thriving home life. Yet, Brent Beshore seems to have cracked the code—or at least he's actively working on it. In this conversation, he spills his secrets on excelling in both arenas.

    This episode is split into two parts: the first 45 minutes covers life and how to be a better person. Brent opens up about the evolution of his marriage, physical health, and inner life.

    The rest of the episode focuses on business. Shane and Beshore discuss private equity, how to hire (and when to fire) CEOs, incentives, why debt isn’t a good thing in an unpredictable world, stewardship versus ownership, and why personality tests are so important for a functional organization.
    After beginning his career as an entrepreneur, Brent Beshore founded Permanent Equity in 2007 and leads the firm as CEO. He works with investors and operators to evaluate new investment opportunities.


    Watch the episode on YouTube: https://www.youtube.com/c/theknowledgeproject/videos

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    Shopify: Making commerce better for everyone. https://www.shopify.com/shane

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    (00:00) Intro

    (05:08) Why Brent examined his life

    (09:44) How Brent "fixed" his relationships

    (20:04) How helping hurts

    (32:13) How Brent was subtly controlling relationships

    (40:36) Why Brent stopped drinking (mostly)

    (50:29) How to run a business with love yet competitively

    (01:00:34) Win-win relationships

    (01:05:34) On debt

    (01:19:28) On incentives

    (01:29:08) How to hire and fire CEOs

    (01:34:18) What most people miss about hiring

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    (02:14:07) On success

    #195 Morgan Housel: Get Rich, Stay Rich

    #195 Morgan Housel: Get Rich, Stay Rich

    The skills it takes to get rich are drastically different from the skills it takes to stay rich. Few understand this phenomenon more than Morgan Housel. He's identified unique lessons about wealth, happiness, and money by studying the world's richest families and learning what they did to build their wealth and just how quickly they squandered it all.
    In this conversation, Shane and Housel discuss various aspects of risk-taking, wealth accumulation, and financial independence. Morgan explains the importance of understanding personal financial goals and the dangers of social comparison, lets everyone in on his personal financial “mistake” that instantly made him sleep better at night, and why the poorest people in the world disproportionately play the lottery—and why it makes sense that they do. They also touch on the influence of upbringing on financial behaviors, the difference between being rich and wealthy, and the critical role of compounding in financial success. Of course, we can’t have a writer as good as Morgan Housel on the podcast and not ask him about his process, so Housel concludes with insights into storytelling, his writing processes, and the importance of leading by example in teaching financial values to children.
    Morgan Housel is a partner at Collaborative Fund. Previously, he was an analyst at The Motley Fool. He is a two-time winner of the Best in Business Award from the Society of American Business Editors and Writers and was selected by the Columbia Journalism Review for the Best Business Writing anthology. He's the author of two books: The Psychology of Money and Same as Ever.
    Watch the episode on YouTube: ⁠https://www.youtube.com/c/theknowledgeproject/videos⁠

    Newsletter - I share timeless insights and ideas you can use at work and home. Join over 600k others every Sunday and subscribe to Brain Food. Try it: ⁠https://fs.blog/newsletter/⁠

    My Book! Clear Thinking: Turning Ordinary Moments into Extraordinary Results is out now - ⁠https://fs.blog/clear/⁠ 

    Follow me: ⁠https://beacons.ai/shaneparrish⁠

    Join our membership: ⁠https://fs.blog/membership/⁠


    Sponsors

    Protekt: Simple solutions to support healthy routines. Enter the code "Knowledge" at checkout to receive 30% off your order. ⁠https://protekt.com/knowledge


    (00:00) Intro

    (04:46) Risk and income

    (07:40) On luck and skill

    (10:10) Buffett's secret strategy

    (12:28) The one trait you need to build wealth

    (16:20) Housel's capital allocation strategy

    (16:48) Index funds, explained

    (20:59) Expectations and moving goalposts

    (22:17) Your house: asset or liability?

    (27:39) Money lies we believe

    (32:12) How to avoid status games

    (35:04) Money rules from parents

    (40:15) Rich vs. wealthy

    (41:46) Housel's influential role models

    (42:48) Why are rich people miserable?

    (45:59) How success sows the seeds of average performance

    (49:50) On risk

    (50:59) Making money, spending money, saving money

    (52:50) How the Vanderbilt's squandered their wealth

    (1:04:11) How to manage your expectations

    (01:06:26) How to talk to kids about money

    (01:09:52) The biggest risk to capitalism

    (01:13:56) The magic of compounding

    (01:16:18) How Morgan reads

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    (01:35:42) Parting wisdom and thoughts on success

    #194 Abigail Shrier: The Parent-Therapy Trap

    #194 Abigail Shrier: The Parent-Therapy Trap
    Over the last decade, therapy has become the de facto solution to solve all sorts of problems for all sorts of people. Everyone has slowly accepted that therapy is normal and a net benefit to society.

    But instead of helping kids work through difficult circumstances, what if it's just making the problems worse? That's what Abigail Shrier thinks is happening, and in this conversation, she reveals some surprising reasons why.

    Shane and Shrier discuss the real reason therapy is "bad," how we got to this point of acceptance as a culture, and what you can do as a parent to get back to normalcy. Shrier also shares her experiences with lifelong therapy patients, who should actually be in therapy, and the one thing that makes someone a successful parent.

    Watch the episode on YouTube: https://www.youtube.com/c/theknowledgeproject/videos

    Newsletter - I share timeless insights and ideas you can use at work and home. Join over 600k others every Sunday and subscribe to Brain Food. Try it: https://fs.blog/newsletter/

    My Book! Clear Thinking: Turning Ordinary Moments into Extraordinary Results is out now - https://fs.blog/clear/ 

    Follow me: https://beacons.ai/shaneparrish

    Join our membership: https://fs.blog/membership/

    Sponsors:

    Shopify: Making commerce better for everyone. https://www.shopify.com/shane

    Protekt: Simple solutions to support healthy routines. Enter the code "Knowledge" at checkout to receive 30% off your order. https://protekt.com/knowledge

    (00:00) Intro
    (05:44) Inverse: How do we raise mentally unstable kids?
    (08:29) How we got to now
    (11:45) Bad therapy...or just social trends?
    (13:21) Being your kids' friend: good or bad?
    (15:55) The parenting type that raises the BEST kids
    (21:35) Is this all the parents' fault?
    (29:53) Is "Bad Therapy" a world-wide problem?
    (32:57) Talk to your kids' therapist about these things
    (42:09) The importance of facing adversity in childhood
    (47:06) Can we blame grad schools for all of this?
    (49:14) On technology and social media
    (51:03) Schools should "never" have gotten involved in mental health
    (54:43) Did COVID accelerate "bad therapy?"
    (56:07) How to return to normalcy
    (58:21) Why Shane shares negative YouTube comments with his kids
    (01:01:23) Shrier's experience being "cancelled"
    (01:04:13) On prestige media
    (01:07:47) Small steps parents can take to return to normal
    (01:11:02) Dealing with schools saying one thing and parents saying another
    (01:13:32) Why is the silent majority...silent?
    (01:16:32) If this continues, what happens?
    (01:18:19) What makes someone a successful parent?

    #193: Dr. Jim Loehr: Change the Stories You Tell Yourself

    #193: Dr. Jim Loehr: Change the Stories You Tell Yourself

    What if reaching the next level of success wasn't determined by another skill, degree, or course but by something that changed on the inside?

    That's what Dr. Jim Loehr believes, and in this episode, he reveals everything he knows about mental toughness and winning the mind game. Shane and Loehr discuss the radical importance of the stories you tell yourself—including how they can damage your kids—and how to change the negative stories you believe. Loehr also shares the best reflection questions to ask yourself to reveal personal blindspots, the importance of rituals for calming anxiety and performing under pressure, and how the best in the world use their recovery time effectively.

    Dr. Jim Loehr is a world-renowned performance psychologist and author of 16 books. From his more than 30 years of experience and applied research, Dr. Loehr believes the single most important factor in successful achievement, personal fulfillment, and life satisfaction is the strength of one’s character. Dr. Loehr possesses a masters and doctorate in psychology and is a full member of the American Psychological Association.

    Watch the episode on YouTube: https://www.youtube.com/c/theknowledgeproject/videos

    Newsletter - I share timeless insights and ideas you can use at work and home. Join over 600k others every Sunday and subscribe to Brain Food. Try it: https://fs.blog/newsletter/

    My Book! Clear Thinking: Turning Ordinary Moments into Extraordinary Results is out now - https://fs.blog/clear/ 

    Follow me: https://beacons.ai/shaneparrish

    Join our membership: https://fs.blog/membership/

    Sponsor:

    Protekt: Simple solutions to support healthy routines. Enter the code "Knowledge" at checkout to receive 30% off your order. https://protekt.com/knowledge

     

    (00:00) Intro

    (03:20) Parenting and storytelling

    (06:15) How to determine whether or not the stories are limiting or enabling you

    (08:41) What the stories world-class performers tell themselves

    (15:02) How to change the stories you tell yourself

    (23:26) Questions to journal about

    (26:16) Private voices vs. public voices (and how they impact your kids)

    (31:32) How to help your friends change their stories

    (37:30) How to better come alongside your kids to prevent destructive behavior

    (44:48) - (45:06) What Loehr knows about high performers that others miss

    (53:12) On time and energy

    (01:06:26) Conquering the "between point" ritual

    (01:11:50) On rituals vs. habits

    (01:15:54) How to increase your mental toughness

    (01:23:51) On success

     

     

    #192 David Segal: Yearly Planning, Daily Action

    #192 David Segal: Yearly Planning, Daily Action

    Working in a business and working on a business are two different things. Without the former, nothing gets done; without the latter, the wrong things get done. David Segal has a unique way of managing that tension, and this episode, he reveals all his business operating secrets and explains how he failed along the way.

    Shane and Segal discuss what entrepreneurship really is, where motivation comes from, and what Segal learned building a $200 million tea business. Shane and David also dive deep into the dark side of success and the radical depression that can strike when you get a big payday, life and business lessons they learned from Warren Buffett, and the value of time management.

    David Segal is the co-founder of Firebelly Tea. He’s also best known as “the David” of DAVIDsTEA. During his time at DAVIDsTEA, Segal grew the company from a single store to a $200 million retail giant. Segal left DAVIDsTEA in 2016 and started Mad Radish—a quick service restaurant concept. Mad Radish is all about providing healthy, gourmet fast foods. In 2021, Segal started Firebelly tea to create exceptional loose leaf teas tailored to modern living.

    Listeners of The Knowledge Project can receive a special 15 percent discount on Firebelly Tea products by heading to www.firebellytea.com and entering the code Shane15 at checkout.

    Watch the episode on YouTube: https://www.youtube.com/c/theknowledgeproject/videos

    Newsletter - I share timeless insights and ideas you can use at work and home. Join over 600k others every Sunday and subscribe to Brain Food. Try it: https://fs.blog/newsletter/

    My Book! Clear Thinking: Turning Ordinary Moments into Extraordinary Results is out now - https://fs.blog/clear/ 

    Follow me: https://beacons.ai/shaneparrish

    Join our membership: https://fs.blog/membership/

    Sponsor:

    Shopify: Making commerce better for everyone. https://www.shopify.com/shane

     

    (00:00) Intro

    (04:59) What entrepreneurship really is

    (07:10) How to manage your psychology

    (10:40) Yearly planning, daily action

    (15:50) Avoiding "ivory-tower syndrome"

    (18:30) Segal's childhood and background

    (25:15) The history of DAVIDsTEA and Firebelly

    (36:40) The evolution of tea and business over the last twenty years

    (42:30) On failures

    (49:00) Dealing with depression

    (52:30) Lessons about money

    (56:55) Business and life lessons from Warren Buffett

    (1:00:00) On time management

    (1:04:50) What's missing in Segal's life

    (1:08:39) On success

     

     

    #191 Dr. Rhonda Patrick: Diet Essentials For Healthy Living

    #191 Dr. Rhonda Patrick: Diet Essentials For Healthy Living
    Shane Parrish sits down with the renowned biochemist Dr. Rhonda Patrick to explore the intricate world of nutrition and health. Dr. Patrick provides a deep dive into the role micronutrients play in our daily health, detailing how deficiencies and insufficiencies in vitamins, minerals, fatty acids, and amino acids can lead to serious health issues over time. Shane and Dr. Patrick also discuss the science behind deliberate heat exposure. She outlines the optimal sauna conditions—temperature, duration, and frequency—necessary to achieve these health benefits and explains the physiological mechanisms at play.
     
    Rhonda Patrick has a Ph.D. in biomedical science and a Bachelor of Science degree in biochemistry/chemistry from the University of California, San Diego. She has done extensive research on aging, cancer, and nutrition.
     

    (00:00) Intro

    (04:40) A philosophy for nutrition

    (15:36) Micronutrients through supplements vs. food

    (25:43) Wild-caught vs. farm-raised fish

    (28:44) Organic vs. non-organic vegetables

    (36:14) On macronutrients

    (40:20) How protein levels differ in different foods

    (45:27) The best morning smoothie recipe

    (54:48) Dr. Patrick grades Shane's "GOAT" smoothie recipe

    (59:14) Grass-fed vs. non-grass fed

    (01:04:40) On vitamin D (Is sunscreen killing us more than the sun?)

    (01:19:48) Deliberate heat and cold exposure

    (01:44:27) Top three behavioral and diet interventions for life and health improvements

    Watch the episode on YouTube: https://www.youtube.com/c/theknowledgeproject/videos

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    #190 Brad Jacobs: Building a Business Empire

    #190 Brad Jacobs: Building a Business Empire
    Throughout his tenure, Brad Jacobs has built multiple billion-dollar companies. While there is no "playbook" for growing a business, he focuses on a few factors above all else in every company he operates, and in this conversation, he reveals them all.

    Shane and Jacobs discuss how to read anyone during an interview through a series of intentional questions, the exciting role of AI and technology in the future of business, and where money-making ideas hide in companies. Jacobs also shares how his training in math and music made him a better business operator, the one thing he focuses on to grow his businesses, how to spot big trends before everyone else, and the only thing a company should focus on for success.

    Brad Jacobs has started five companies from scratch and led each to become a billion-dollar or multibillion-dollar enterprise. These include three publicly traded companies: XPO Logistics, where he serves as Chairman and CEO, United Rentals, and United Waste Systems. Before starting XPO in 2011, Jacobs founded United Rentals in 1997 and led the company as Chairman and Chief Executive Officer. In 1989, he founded United Waste Systems.
     
    (00:00) Intro
    (04:44) The future of AI
    (07:21) How to think rationally
    (08:48) The major trend
    (10:57) The research process
    (13:29) On asking better questions
    (19:35) On rearranging your brain
    (22:23) On music, math, simplicity, and business
    (32:26) Leverage, debt, and optionality
    (35:11) What it takes to take contrarian bets
    (40:45) Confidence and parents
    (50:21) Why negative-only feedback is detrimental for employees
    (56:14) Money lessons
    (58:13) A deep dive on M&A (Jacobs' secret sauce to growing his companies)
    (01:07:51) Questions to immediately get to know anyone
    (01:11:14) On boards and board meetings
    (01:16:57) On decision-making
    (01:23:37) The role of capital markets
    (01:25:41) The type of person you don't want to hire
    (01:31:16) The best capital allocators
    (01:33:53) Biggest lesson Jacobs learned from the past year
    (01:37:20) On success
     

    Watch the episode on YouTube: https://www.youtube.com/c/theknowledgeproject/videos

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    #189 Chris Davis: Three Generations of Wealth

    #189 Chris Davis: Three Generations of Wealth

    Most families who obtain immense wealth squander it by the third generation. But Chris Davis comes from a family whose grandfather and father all became independently wealthy of each other, and Davis has done the same. How does that keep happening? In this conversation, we find out.

    Shane and Chris discuss life and investment lessons he learned from his father and grandfather, why writing is more important to clarify one's thinking no matter who's reading it, and the surprising benefit of reading physical newspapers and wearing ties to work. Davis also shares his value-investing philosophy, what he learned from working with and meeting Charlie Munger, and what parents can do to raise kids who aren't entitled. Davis talks about his alcohol drink tracker and why it's important to him, why he never puts himself in situations where envy can grow, and Warren Buffett's letter about why investment managers underperform.

    Chris Davis has been a Director of The Coca-Cola Company since April 2018. Davis is Chairman of Davis Selected Advisers-NY, Inc., an independent investment management firm founded in 1969. Davis joined Davis Selected Advisers-NY, Inc. in 1989 as a financial analyst and in 1995, he became a portfolio manager of the firm’s flagship funds. Prior to joining Davis Selected Advisers-NY, Inc., he served as a research analyst at Tanaka Capital Management and as an accountant at State Street Bank and Trust Co.

    Watch the episode on YouTube: https://www.youtube.com/c/theknowledgeproject/videos

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    (00:00) Intro

    (03:20) Life lessons Davis learned from his grandfather and father

    (26:24) The importance of writing things no one reads

    (36:55) Davis' experiences through financial crises

    (52:31) Why Davis loves managing a mutual fund

    (55:49) Why Berkshire Hathaway operates with margin

    (01:01:05) What is risk?

    (01:04:02) On low interest rates and their future impact

    (01:14:46) The mismatched timelines between CEOs, companies, investors, and policy

    (01:22:19) How Davis and Munger met

    (01:30:20) Lessons learned from Munger

    (01:41:29) Why avoiding weaknesses is the ultimate recipe for success

    (01:55:46) How to raise non-entitled kids and avoid lifestyle creep

    (01:16:10) On happiness

    (02:27:00) Good vs. bad board meetings

    (02:31:34) Three generations of wealth

    (02:37:15) On success

    #188: Bryan Johnson: Five Habits for Longer Living

    #188: Bryan Johnson: Five Habits for Longer Living
    What can you do (or avoid) tomorrow to guarantee you can live longer?

    In this episode, Bryan Johnson reveals the five simple disciplines you can start doing to live healthier and longer. Johnson shares what his daily routine looks like, the ins and outs of his experimentation process, and why he gave his father plasma.

    Johnson also opens up about the constant hate he receives from people online, how he deals with it all, and what he wishes he'd known when he sold his company.

    Bryan Johnson is the world's most measured human. Johnson sold his company to PayPal in 2013. Through Project Blueprint, Johnson has achieved metabolic health equal to the top 1.5% of 18 year olds, inflammation 66% lower than the average 10 year old, and reduced his speed of aging by the equivalent of 31 years.

    Johnson is also the founder of Kernel, creator of the world’s first mainstream non-invasive neuroimaging system; and OS Fund, where he invested in the predictable engineering of atoms, molecules, and organisms.

    Watch the episode on YouTube: https://www.youtube.com/c/theknowledgeproject/videos

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    Timecodes:

    (00:00:00) Intro

    (00:03:45) On biographies

    (00:08:03) On depression and coping mechanisms

    (00:14:18) Self-destructive behavior and how to pitch Blueprint to someone

    (00:26:50) What a day looks like on Blueprint (exercise and what to eat)

    (00:42:06) How to turn Blueprint protocols into habits

    (00:45:17) Embracing the hate

    (00:49:07) The downsides and lessons of making money

    (00:59:22) The five habits

    (01:05:09) Why does posture matter?

    (01:07:48) Relationship between biological health and sexual health

    (01:09:50) Hair-loss prevention

    (01:15:46) Sunscreen, plastics, and other miscellaneous impacts on aging

    (01:18:30) How will AI help us?

    (01:22:10) On success

    Dr. Becky Kennedy: The One Thing You Can Say That Changes Everything

    Dr. Becky Kennedy: The One Thing You Can Say That Changes Everything

    Dr. Becky Kennedy shares the skills you need but didn't get taught on regulating emotions, setting boundaries, and the best sentence you can say when a partner tells you something difficult.

    While there is an obvious focus on parenting, the most surprising thing about this episode was how much of what we discussed applies to EVERY relationship in your life.

    Learn how to parent more effectively with less stress, repair after a disagreement, regulate emotions, and unlock the next level in all of your relationships. Listen and Learn

    Dubbed the “The Millennial Parenting Whisperer” by TIME Magazine, Dr. Kennedy is the #1 New York Times bestselling author of Good Inside: A Guide to Becoming the Parent You Want to Be. She also hosts “Good Inside with Dr Becky,” the top kids and family show on Apple Podcasts.

    ---

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    People and resources featured in this episode:

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    Back-to-school means back to germs! We chose to air this encore episode before school starts so that we can build up our immune systems and be ready. There are many foods and lifestyle practices that can help support your body and immunity.  We talk about several of them in addition to some helpful vitamins and essential oils.  Various things that you may not associate with a healthy immune system such as cold exposure, gut health, and fermented foods are discussed. There are even some tips on experimenting with making your own pickles, sauerkraut, and bone broth.  The “what, why, and how" of these different areas are addressed so that you feel empowered to implement them in your day-to-day life.

     

     

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    [01:43]    Kim and Laurie share about Kim’s birthday and life in our 40’s 

    [05:50]    Shifting perspective on being sick and taking care of yourself

    [08:45 ]   Lifestyle practices to boost immunity — detoxifying body, hand washing, sleep, decrease stress, meditate, say “no”, exercise, socialize, laugh, sauna, cold exposure

    [17:45]    Gut health, probiotics, prebiotics, fermented foods, and bone broth — 75% of the immune system is in the gut. Avoiding antibiotics unless necessary. 

    [31:26]    Foods that support the immune system — soups, vitamin C-rich foods, seasonal foods (gut microbiome shifts with the seasons), garlic, mushrooms, honey, spices, Brazil nuts, salmon, herbal teas, lots of water, pastured/organic poultry, sunflower seeds. Avoid — alcohol, sugar, processed foods

    [40:12]    Essential oils potency, quality, and usage — oregano, cinnamon, clove, orange. Diffusing, topical application (esp. bottom of your feet), carrier oils

    [44:00]    Vitamins discussed— multivitamin, vitamin D3, vitamin C, vitamin E, zinc, selenium, ALA, quercetin, turmeric curcumin, echinacea, elderberry

     

    Links:

    Podcast website: www.awholenewyoupodcast.com

    Kim’s website: www.kimmaravich.com

    Laurie’s website: www.simplyempoweredllc.com

    Join our Facebook group: A Whole New You Podcast Community

    Follow us on Instagram: @A Whole New You Podcast

    Email us: contact@awholenewyoupodcast.com

    Subscribe to our show in iTunes and PLEASE leave us a review!!

    #58 - Supplementing Nutrition

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    Episode 74 | Find Your Peak Performance with Ollie Matthews

    Episode 74 | Find Your Peak Performance with Ollie Matthews

    Your business requires you to be at your peak performance. You make decisions, serve clients and manage a team - isn’t it time that you felt better while doing it?

    Ollie Matthews is Rachel Gogos’ Health Coach. Today on The Business of You, Ollie helps us uncover some of the lifestyle changes that are holding us back, and what we can do about them.

    Ollie is a Health Coach, Nutritionist and Functional Medicine Doctor living in the UK. He works with stressed-out high-achieving entrepreneurs to help them revitalize their lives from the inside out! Ollie works with clients virtually and in-person.

    Ollie Matthews has over 17 years experience in health working with clients in 27 different countries - from the busiest entrepreneurs and parents to professional athletes including Tour de France riders and Olympic athletes. He is known for a very nontraditional method: He moves in with his clients! In a lot of cases, Ollie quite literally lives with his clients to help assess their lifestyle and help them break harmful patterns that are preventing them from living their most optimal lives. 

    Ollie is the Founder of OJay health. He hosts OJay Talk Radio, a monthly podcast about reaching optimal health. On the podcast he discusses hot topics such as insomnia, early-onset menopause and hormone balance, burnout and ADHD.

    It started with a loss

    Ollie was just a young teenager when his dad passed away. It was an event that changed his life forever. Ollie idolized his father and missed him terribly. It was also a time of great confusion. Ollie’s dad seemed perfectly healthy! He wasn’t overweight, he didn’t have any obvious signs of poor health…except for nagging migraines. 

    The loss of his father at such a young age set Ollie off on a lifelong journey to understand health. But it also triggered Ollie’s anxiety, sadness and a desire for control. After struggling with his weight after his father’s passing, Ollie fought to gain control of his health, but wound up developing an eating disorder. On the outside, he was winning bodybuilding competitions left and right - but he wasn’t healthy.  Now, Ollie shares that his loss of control in life led to his need for control in his own body. He discovered functional medicine, quit competing and found balance. 

    Ollie encourages us to approach lifestyle changes with curiosity and a desire to reset your foundation…not an obsession with perfection! Instead of selling supplements or presenting a fix-all solution, he trains his clients to start where it matters: Deep within.

    Doing the work starts with you

    Sure, you could take supplements and drink protein shakes! But Ollie Matthews is here to get to the root of it all. 

    After quitting the bodybuilding world and leaving corporate jobs behind, Ollie began exploring the world of functional medicine more seriously. Accredited as a Doctor of Functional Medicine, he empowers his patients to start at the root cause of their problems.

    When working intimately with his clients, he asks the foundational questions: What does your sleep schedule, nutrition, exercise, stress management and home environment look like? Are you taking care of yourself mentally and managing your stress? Ollie wants to help his clients avoid “masking” or avoidance techniques. Just like his own struggles were a manifestation of grief and trauma - what are you running away from that needs to be dealt with before you can move forward? 

    Ollie Matthews once helped Taylor Swift’s Manager. Frustrated and desperate for change, he hired Ollie to come to Nashville and support him - with the ultimate gift of giving his wife back the man she married over a decade before. At the end of their time together, his family was in tears thanking Ollie for his gifts. The stress of touring and managing a popular artist was wearing him down and affecting his entire life. Once he learned to manage his stress and make holistic changes, he became a better version of himself!

    What does your foundation look like?

    As a busy entrepreneur, it might seem overwhelming to focus on your health. So you might be wondering - where should you begin?

    Ollie starts with two things: Nutrition and exercise. Beginning with those two areas affects the most change. He encourages you to work with a nutritionist to figure out whether you’re getting enough protein, so that your brain can reach peak performance. He also recommends exercising every day in order to boost your immune system, clear out arterial plaque and stimulate a better mood. 

    Start with how you’re fueling and energizing your body, and watch your life-and your business-begin to transform. 

    Quotes

    “I thought having muscles would give me that confidence. But it brought up a lot of demons. I couldn’t control my dad passing away, or losing people. But I could control my food. So I became obsessed…and developed an eating disorder.”

    “A lot of people are going through stuff…but they don’t realize, this is going to help your life in a positive way.”

    “It’s not about the money for me…it’s about seeing that impact.”

    “I want to look at your foundation first. Unless you’re sleeping okay, getting good nutrition and managing stress, nothing works.”

    “Your gut health talks to your brain. When people can’t focus, I look at the body from a top-down perspective. What is the actual underlying cause?”

    “If we get our heart rate up and get our blood pumping, it helps with arterial clearance. It has a better chance of getting to the brain. It gives you much more energy for the rest of the day.”

    “I’m persistent, and if I don’t know the answer to something, I want to go out and try to find it. I’m driven to find out more so I can help more people.”

    Links mentioned in this episode:

    Check out Ollie Matthews’ website at www.ojayhealth.com 

    Listen to Ollie’s podcast, OJay Health Radio, at https://podcasts.apple.com/gb/podcast/ojay-health-radio-health-optimization-for-the-worlds/id988469529?mt=2 

    Subscribe to Ollie’s Youtube channel at https://www.youtube.com/channel/UCCKkHLbH09IgCyNoVc_XLLA?reload=9

    Connect with Ollie Matthews on LinkedIn at https://www.linkedin.com/in/ollie-matthews-78460199/ 

    Follow Ollie on Facebook at https://www.facebook.com/ojaymatthews 

    Living with Parkinson's Disease

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