The Tim Ferriss Show
#599: New Insights from Sam Harris, Dr. Peter Attia, Ramit Sethi, and Elizabeth Gilbert
Episode guests
Podcast summary created with Snipd AI
Quick takeaways
- Early screening for colorectal cancer in the 30s or 40s can prevent malignancy
- Lowering ApoB levels to 20-30 mg/dL from a young age prevents cardiovascular disease
- Time-restricted feeding benefits from caloric control within a narrow window
- Narrow eating windows can lead to muscle loss in time-restricted diets
- Exercise improves longevity more than quitting smoking or managing chronic conditions
Deep dives
Early and Aggressive Colorectal Cancer Screening Advocacy
Colorectal cancer, a top cause of death, is visible to the eye before malignancy. Screening could be more aggressive, initiating in the 30s or 40s, limiting opportunities for the disease to develop.
Importance of Reducing ApoB Levels in Preventing Cardiovascular Disease
Lowering ApoB levels to 20-30 mg per deciliter from a young age, possibly in the 20s, could potentially eradicate atherosclerotic cardiovascular disease. Starting early and lowering aggressively may reduce risks significantly.
Caloric Restriction as Primary Benefit of Time-Restricted Feeding
Time-restricted feeding's weight loss and insulin-resistance management benefits may derive mainly from reduced caloric intake within a narrow feeding window, rather than any unique aspect of fasting itself.
Nutrition Focus: Balancing Caloric Intake in Time-Restricted Diets
Obsessive fixation on narrow eating windows in time-restricted diets may lead to unintended loss of lean tissue instead of fat. Monitoring the quality and quantity of calories consumed is essential for overall body composition changes.
The Impact of Restricting Protein Intake on Lean Mass and Glucose Levels
Restricting protein intake, especially in diets like OMAD, can lead to a loss of lean mass and impaired muscle protein synthesis. Individuals may experience insulin resistance, high glucose levels overnight, and impaired glucose tolerance in the morning due to disrupted glucose homeostasis. It is crucial to consider the balance between losing weight and preserving muscle mass in weight loss strategies.
The Importance of Exercise in Longevity and Health Span
Exercise plays a vital role in extending both lifespan and health span, with higher cardiorespiratory fitness and strength directly linked to reduced mortality rates. Working out leads to notable improvements in overall mortality risk, surpassing the impact of interventions like quitting smoking or managing chronic conditions. Prioritizing strength training and maintaining muscle mass are crucial for enhancing longevity and overall well-being.
Overcoming Financial Friction in Relationships
Financial disagreements within relationships, stemming from varying spending habits and financial values, can lead to deep-rooted tensions. Value misalignment in spending priorities, coupled with one partner having more control over finances, can strain the relationship. Overcoming such financial friction involves establishing trust, setting worry-free spending limits, and fostering open communication to align financial goals and cultivate shared experiences.
The power of coaching oneself with compassion and wisdom
Self-coaching with compassion and wisdom is emphasized, highlighting the importance of acknowledging and addressing fear and anxiety. By writing down fears and then inviting wisdom to provide guidance, individuals can tap into their resilience and inner wisdom. This approach, reminiscent of Marcus Aurelius' meditations, encourages a dialogue between fear and wisdom, enabling individuals to navigate challenges with grace and resilience.
Living authentically by embracing integrity and saying 'no'
Living authentically involves embracing integrity by learning to say 'no' with honesty and respect. By prioritizing personal values over societal expectations, individuals can trust their intuitive compass to guide decision-making. Martha Beck's concept of 'integrity cleans' underscores the transformative power of aligning actions with inner truth, even when it challenges relationships and norms. Practicing authenticity through honest communication fosters personal growth and well-being.
New Insights from Sam Harris, Dr. Peter Attia, Ramit Sethi, and Elizabeth Gilbert | Brought to you by Athletic Greens all-in-one nutritional supplement, Helix Sleep premium mattresses, and Allform premium, modular furniture. More on all three below.
Welcome to another episode of The Tim Ferriss Show, where it is usually my job to deconstruct world-class performers to tease out the routines, habits, et cetera that you can apply to your own life.
This episode is something different. It’s an experimental format that I’m super excited about.
This is an episode that scratches an itch I’ve had for years. I am not always able to listen to every great podcast episode out there, even when they are by some of my closest friends. The answer to my predicament was to ask them to send me a top segment from their podcast that I could listen to and—more importantly—also share with you, my dear listeners.
My team edited them together, and here we are! This episode is a compilation of 15-to-30-minute clips from some the best podcasters in the world and certainly some of my favorites.
At the beginning of each clip you will hear an intro from the host and where to find their work and podcast. At the end, I’ll also share one of my favorite clips from an episode of The Tim Ferriss Show.
You can view this episode as a buffet, and I strongly suggest that you check out the shows included. If you like my podcast, you will very likely enjoy the featured shows in this episode.
And before you go: Do you like this format? If so, please let me know on Twitter at @tferriss and also mention @TeamTimFerriss. Whether we continue this series or not depends on you.
Please enjoy!
[07:40] Sam Harris segment
[42:47] Peter Attia segment
[1:15:32] Ramit Sethi segment
[1:46:35] Elizabeth Gilbert segment
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This episode is also brought to you by Athletic Greens. I get asked all the time, “If you could use only one supplement, what would it be?” My answer is usually AG1 by Athletic Greens, my all-in-one nutritional insurance. I recommended it in The 4-Hour Body in 2010 and did not get paid to do so. I do my best with nutrient-dense meals, of course, but AG further covers my bases with vitamins, minerals, and whole-food-sourced micronutrients that support gut health and the immune system.
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[07:40] Who is Sam Harris?
[10:10] The last time
[14:58] Mindfulness changes the brain
[21:53] When intrusive thoughts disrupt meditation
[24:03] The perils of taking the search for self too literally
[33:18] Can you point to your consciousness?
[35:26] Begin again
[39:10] A recap and where to find more from Sam
[42:47] Who is Peter Attia?
[44:17] The challenges of cancer screening
[46:14] Nobody should ever die from colon cancer
[49:39] When should you have your first colonoscopy?
[51:18] Early and aggressive lowering of apoB could change course of ASCVD (atherosclerotic cardiovascular disease)
[59:36] New thoughts on nutrition and TRF (time-restricted feeding)
[1:03:57] DEXA scanning for determining muscle mass
[1:06:46] The perils of underdoing protein
[1:08:36] Updated thoughts on exercise
[1:12:58] How Peter trains for grip strength
[1:14:00] Exercise: the good news and bad news
[1:15:32] Who is Ramit Sethi?
[1:16:59] Frugal vs. cheap
[1:23:37] Focusing on what can go right vs. what can go wrong
[1:27:13] The qualities that make us successful can wind up costing us everything
[1:31:18] Questions for galvanizing change from cheap to frugal
[1:41:46] The worry-free number
[1:47:12] Why is New York Times bestselling author Elizabeth Gilbert a fan of Meditations by Marcus Aurelius?
[1:53:35] Lessons from Martha Beck
[2:03:04] Staying true to one’s inner compass and saying “No” without remorse
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Past guests on The Tim Ferriss Show include Jerry Seinfeld, Hugh Jackman, Dr. Jane Goodall, LeBron James, Kevin Hart, Doris Kearns Goodwin, Jamie Foxx, Matthew McConaughey, Esther Perel, Elizabeth Gilbert, Terry Crews, Sia, Yuval Noah Harari, Malcolm Gladwell, Madeleine Albright, Cheryl Strayed, Jim Collins, Mary Karr, Maria Popova, Sam Harris, Michael Phelps, Bob Iger, Edward Norton, Arnold Schwarzenegger, Neil Strauss, Ken Burns, Maria Sharapova, Marc Andreessen, Neil Gaiman, Neil de Grasse Tyson, Jocko Willink, Daniel Ek, Kelly Slater, Dr. Peter Attia, Seth Godin, Howard Marks, Dr. Brené Brown, Eric Schmidt, Michael Lewis, Joe Gebbia, Michael Pollan, Dr. Jordan Peterson, Vince Vaughn, Brian Koppelman, Ramit Sethi, Dax Shepard, Tony Robbins, Jim Dethmer, Dan Harris, Ray Dalio, Naval Ravikant, Vitalik Buterin, Elizabeth Lesser, Amanda Palmer, Katie Haun, Sir Richard Branson, Chuck Palahniuk, Arianna Huffington, Reid Hoffman, Bill Burr, Whitney Cummings, Rick Rubin, Dr. Vivek Murthy, Darren Aronofsky, and many more.
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