#630: Insights from Dr. Matthew Walker, Adam Grant/Atul Gawande, Diana Chapman, and Rich Roll/David Goggins

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Oct 25, 2022

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Dr. Matthew Walker, a neuroscience professor and sleep expert, discusses the myths around alcohol as a sleep aid and caffeine's effects on sleep quality. Atul Gawande shares insights on embracing opportunities and the importance of feedback in professional growth. Diana Chapman explores the drama triangle in interpersonal dynamics, urging listeners to take responsibility in conflict situations. Rich Roll and David Goggins share inspiring stories of resilience, emphasizing self-accountability in overcoming challenges. This buffet of ideas will leave you motivated and reflective!

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INSIGHT

Alcohol as a Sedative

Alcohol, a sedative, is often mistaken as a sleep aid.
Sedation, unlike sleep, switches off brain cells instead of coordinating their firing.

INSIGHT

Fragmented Sleep from Alcohol

Alcohol fragments sleep, causing frequent awakenings throughout the night.
These awakenings, often forgotten, lead to unrestorative sleep.

INSIGHT

REM Sleep Suppression

Alcohol blocks REM sleep, crucial for memory, mood, and hormone regulation.
REM sleep is linked to longevity; less REM sleep predicts a shorter lifespan.

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Why We Sleep

Matthew Walker

This book delves into the purpose and power of sleep, explaining how it affects every aspect of our physical and mental well-being. Walker discusses how sleep enriches our ability to learn, memorize, and make logical decisions, recalibrates our emotions, restocks our immune system, fine-tunes our metabolism, and regulates our appetite. He also explores the consequences of sleep deprivation and provides actionable steps to improve sleep quality, including ways to prevent cancer, Alzheimer’s, and diabetes, slow the effects of aging, and increase longevity.

Being Mortal

Atul Gawande

In *Being Mortal*, Atul Gawande explores the limitations and failures of modern medicine in dealing with aging and death. Through personal stories, case studies, and research, Gawande argues that the medical profession often prioritizes prolonging life over improving its quality. He highlights the need for greater communication and planning around end-of-life care, emphasizing the importance of autonomy, dignity, and individual preferences. The book encourages readers to rethink their approach to aging and dying, focusing on what makes life meaningful and fulfilling until the very end.

The 15 Commitments of Conscious Leadership

A New Paradigm for Sustainable Success

Diana Chapman

Kaley Warner Klemp

Jim Dethmer

This book distinguishes between unconscious and conscious leadership, offering a roadmap to help leaders transition from fear-based to trust-based leadership. The 15 commitments outlined in the book aim to enhance self-awareness, accountability, and collaborative relationships. By practicing these commitments, leaders can achieve more energy, clarity, focus, and healthier relationships, both personally and within their teams. The commitments include ending blame and criticism, speaking candidly, finding unique genius, and creating win-for-all solutions, among others. The authors provide practical exercises and resources to help leaders implement these commitments effectively[2][3][4].

Complications

Atul Gawande

Complications: A Surgeon's Notes on an Imperfect Science is a collection of essays that delve into the complexities and challenges of medical practice. Gawande explores themes of fallibility, mystery, and uncertainty in medicine, highlighting the human side of healthcare and the need for transparency and learning from mistakes. The book offers a nuanced view of the medical field, emphasizing the importance of acknowledging and addressing its imperfections.

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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, and it’s back by popular demand.

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 of the best podcasters—and also best interviewees—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. I’ll also share one or two of my favorite clips from episodes 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? Please let me know on Twitter at @tferriss and also mention @TeamTimFerriss.

Please enjoy!

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[07:10] Who is Matt Walker?

[07:39] Drowsiness is the sincerest form of flattery here.

[09:01] Alcohol and sleep.

[16:58] Caffeine and sleep.

[25:25] Who are Adam Grant and Atul Gawande?

[26:24] “Just say yes until you’re 40, and after 40, just say no.”

[30:17] Avoiding burnout during the “say yes” phase.

[31:57] Worst advice Atul has gotten.

[32:36] Why should everyone (including a busy surgeon) have a coach?

[36:22] Receiving and reacting to feedback.

[39:17] The culture of an organization is the worst behavior you tolerate.

[42:30] Who is Diana Chapman?