Podcast Notes Playlist: Fitness

Modern Wisdom Key Takeaways Benefits of adequate omega-3: protects against heart disease, improves cognitive function, delays all-cause mortality Supplement 2g daily (with food for optimal absorption) and/or eat plenty of wild Alaskan salmon (the cleanest food source)Pay attention to protein intake! Revised protein guideline: 1.2g/kg body weight (up to 1.6g/kg body weight for those looking for gains)Tips for time-restricted eating: (1) don’t worry too much about the time but stop eating 3 hours before bed; (2) eat a high-protein breakfastWhen it comes to diet & nutrition: focus on what you need to get in your diet first, not what you need to avoidTips to improve cognitive function: exercise, multivitamins; eat 1 cup of blueberries daily; cocoa from dark chocolate (unsweetened); get plenty of lutein, choline, and omega-3s from dietIs brain fog weighing you down? Try these tips: (1) avoid refined carbohydrates; (2) try to get 1-3 minute exercise snacks throughout the day; (3) eat protein or fat 10-30 minutes before carbohydrates; (4) eat smaller meals to avoid inflammatory response; (5) omega-3s can help blunt glucose spikeNon-pharmaceutical ways to improve mood: exercise, deliberate heat/sauna exposure, deliberate cold exposureThe most exercise for longevity is VO2 max training Try the 4×4 protocol: vigorous exercise (you cannot speak) for 4 minutes, then rest for 4 minutes, repeat 4 roundsSprinkle in resistance training 2 hours per week, and zone 2 cardio when you can for a well-rounded programRead the full notes @ podcastnotes.orgDr Rhonda Patrick is an biomedical scientist, researcher and a podcaster. Determining the best actions to take for enhancing our health and extending our lives has grown more challenging. There are an unlimited number of wellness approaches at our disposal, thankfully Dr Patrick has dedicated her professional life to identifying the most evidence-based strategies for improving our health and longevity. Expect to learn if low omega 3s are worse for you than smoking cigarettes, what Rhonda's thoughts are on vaping and nicotine, the best foods to boost your metabolism, the once a week workout that can de-age your heart by 20 years, how to get the benefits of heat exposure if you don't have a sauna, the terrifying health risks of being too sedentary and much more... Sponsors: See discounts for all the products I use and recommend: https://chriswillx.com/deals Get 30% off your first subscription order at https://HVMN.com/modernwisdom (discount automatically applied) Get a Free Sample Pack of all LMNT Flavours with your first box at https://www.drinklmnt.com/modernwisdom (automatically applied at checkout) Get 20% discount on all supplements from Momentous at https://livemomentous.com/modernwisdom (automatically applied at checkout) Extra Stuff: Get my free reading list of 100 books to read before you die: https://chriswillx.com/books Try my productivity energy drink Neutonic: https://neutonic.com/modernwisdom Episodes You Might Enjoy: #577 - David Goggins - This Is How To Master Your Life: http://tinyurl.com/43hv6y59 #712 - Dr Jordan Peterson - How To Destroy Your Negative Beliefs: http://tinyurl.com/2rtz7avf #700 - Dr Andrew Huberman - The Secret Tools To Hack Your Brain: http://tinyurl.com/3ccn5vkp - Get In Touch: Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx YouTube: https://www.youtube.com/modernwisdompodcast Email: https://chriswillx.com/contact - Learn more about your ad choices. Visit megaphone.fm/adchoices

Jordan B Peterson Podcast Key Takeaways  You don’t get to choose your callings; what interests you may be out of your control Mentorship is a manifestation of the instinct for fatherhood; the species would not survive without this instinct If a topic consumes you, use that obsession to your advantage No matter where you are on your path to a goal, some people are behind you and who may benefit from the things that you have learned thus far If you are seeking mentorship, do not just “take” in the interaction; be willing to provide value and make the interaction worthwhile for the mentor While there is not a lot you can do to increase your raw intelligence, you can discipline yourself to become more conscientious, which is the second-best predictor of success in a complex enterprise The markers that we find attractive in others are typically the markers of biological healthThe best way to sustain and develop your cognitive function is through physical exerciseLearn from those who are in your proximate zone of development; exclusively learning from the top 1% of a given field may not be relevant to you, depending on your current ability  Read the full notes @ podcastnotes.orgDr. Jordan B. Peterson sits down in-person with Derek from the “More Plates More Dates Podcast.” They discuss Derek's journey into the fitness industry, how he became a main player in the “manosphere,” developing self motivation, effective ways to find a mentor, and how to recognize when the adventure of your life is calling. Derek is the founder of the “More Plates More Dates” YouTube channel, where he discusses strategies to optimize your health and nutrition. He is also a co-founder of the preventative medicine company called Marek Health.  - Links - 2024 tour details can be found here https://jordanbpeterson.com/events   Peterson Academy https://petersonacademy.com/  For Derek: YouTube: https://www.youtube.com/c/MorePlatesMoreDatesInstagram: https://www.instagram.com/moreplatesmoredates/Twitter: https://twitter.com/Derek_FitnessTikTok: https://www.tiktok.com/@moreplatesBlog: https://moreplatesmoredates.com/Gorilla Mind: https://gorillamind.com/Marek Health: https://marekhealth.com/Intelligent Shop: https://intelligent.shop/ 

Jocko Podcast Key Takeaways  Your survival may depend more on your personality than upon danger, the enemy, the weather, the terrain, or the nature of the emergency Survival depends a great deal on your knowing and facing the situation, but you are part of the situation Taking action reduces fear; there is nothing that makes fear worse than hesitation Survival requires the ability to detach from the situation“You can only improve your weaknesses if you’re humble enough to admit them.” – Jocko Willink Both pessimism and unrealistic optimism are equally dangerous to survival Seek out things that make you uncomfortable so that you become more comfortable with being uncomfortable Read the full notes @ podcastnotes.orgPsychological Aspects of Survival, 1954 Air Force Manual.Support this podcast at — https://redcircle.com/jocko-podcast/exclusive-content

Ben Greenfield Fitness Key Takeaways Joe noticed his oldest son was struggling with communicationThey created games and activities to fill in the gaps “Popsicle stick game”:Pick out someone’s name and a topic and then you have to keep eye contact and have a conversation about that topic for 60 secondsBen suggests Rhetoric, a great game to make you speak but also to get to know better your friends and family“We need to take the best practices that a lot of people put into major organizations and apply them to our family, whether it’s business, sports teams, music world… Everything is well organized but for some reason, our families are just kind of like ‘Let’s just let it happen and hope it works out well.'” – Joe HasheyHow do Joe and Mell involve their children? Build a habit of morning exercise“5 minutes of morning exercise doesn’t make a world of physical difference but it makes a world of difference in their habits.” – Joe HasheyKeep the family workouts funModern-day young men often lack clear rites of passage, leading to confusion about their roles in societyHelp them prove to themselves they can do hard things!Joe climbed Pikes Peak with his 2 sons: Gave them a Garmin outdoor watch to signify they are now more in charge of their dayShow up on time, decide their habits, etc.They also introduced the concept of giving up some childhood items to embrace the next phase of life“What’s memorable is portable.” – Joe HasheyYour kids are going to establish values, whether you help teach them or not“You need to establish core values, not just good values, but great values and the things that you really stand for, instead of just being this kind of margarine of a good life.”– Joe HasheyThey used a technique called “Kill, Keep, or Combine” to select their core values, narrowing them down to 5 or 6 that are most meaningful to their familyJoe and Mell’s family meetings during Saturday or Sunday dinner:Start with gratitude (family value embodiment)Then go on with discussion topicsTough truths: A chance for everyone to say whatever they wantWeekly commitmentsComplimenting everyone for their contributions Ending meetings with handshakes and hugsThey don’t want to be told what to do Kids love to be a part of the problem-solving, pointing to the kids for the solutionsAlways point to children for solutionsRead the full notes @ podcastnotes.orgEver found yourself pondering the decisions you'd navigate if life orchestrated an unexpected turn and reshaped your family's journey? My guests today, Joe and Mell Hashey, had their lives turned upside down in 2020, forcing them to bid farewell to their cherished "dream home" and embark on a 2,000-mile journey to an unfamiliar town, where they knew no one. This transformative experience became the catalyst for the creation of Strong Family Co. — a versatile framework any family can adopt to establish values and cultivate stress-free family leadership.  Joe Hashey earned his Master of Education from Colgate University, where he played football for a few years before four knee surgeries. He went on to become an award-winning high school social studies teacher for eight years and a local youth coach. Mell Hashey is a former social worker turned stay-at-home mom of three. In college, Joe's father passed away due to preventable health issues. Fueled by a passion for promoting health and wellness, Joe launched a local personal training company dedicated to helping busy adults live longer and healthier lives. He has been a prominent leader in his community for 15 years and was honored as the Chamber of Commerce's Small Business Person of the Year in 2018. Realizing he was dedicating more time to his business than to his family, Joe swiftly rebalanced. Now, as a business consultant for companies coast to coast, he applies those lessons to guide the most important organization in his life: his family. Together, the Hasheys penned, Strong Family Guidebook: Your Guide to Raising Confident, Independent, and Resilient Children, a practical guide full of the wisdom that transformed their family into a resilient unit. Joe and Mell emphasize the irreplaceable role parents play in their children's lives, reminding you that amidst career and financial pursuits, parenthood is earned through daily commitment. From organizing family meetings to instilling lasting principles in your children, The Strong Family Guidebook offers an operating system for your family's unique values and dynamics, fostering a resilient family, where individual strengths contribute to the collective magic that binds you together. For the full show notes, visit: https://bengreenfieldlife.com/strongfamily Episode Sponsors: Paleovalley: Go to paleovalley.com/ben to get 15% off your first order. Organifi: Go to Organifi.com/Ben for 20% off your order. Jigsaw Health: Visit JigsawAC.com and use code Greenfield10 to get 10% off on your order.  BEAM Minerals: If you want to up your mineral game, give BEAM Minerals a try. Go to beamminerals.com and use code BEN at checkout for 20% off your order. Ultimate Longevity: Head to ultimatelongevity.com/ben to get your hands on grounding mats for your mattress, pillow, blankets, and more.See omnystudio.com/listener for privacy information.

The Diary Of A CEO with Steven Bartlett Key Takeaways Light is the signal our brain uses as a master clock, regulating our circadian rhythm – we have to sleep at the right time, view light at the right time, and be in darkness at the right time “Our relationship to light will directly influence the trajectory of our health. There’s just no question about that.” ­– Kristen Holmes“Sleep is the greatest natural performance enhancer we have on this planet.” – Kristen HolmesTips for deeper sleep: view bright light within 20 minutes of waking; dim all lights and avoid light viewing as much as possible after the sun sets; avoid eating 3 hours before bed; sleep in a dark, cold room; manage stress throughout the day as much as possibleThere is a lot we can control to reduce vulnerability to diseaseAlign your behaviors with the things you say you care about– if you’re struggling to adopt healthier behaviors, you need to find clarity on what you care about; this could mean cutting people or things out of your life who do not support who you want to be Your behaviors send you closer or further from the person you want to beDo the work to figure out who you want to be in the world: what do you value, who do you want to be, how do you want to spend your timeWorking out for one hour per day does not give you a license to sit the rest of the day! Exercise to optimize HRV:(1) Zone 5 (max heart rate) 2-3 times per week; (2) 200-300 minutes of zone 2 per weekTop tips for better health today: (1) prioritize consistent sleep-wake cycle; (2) consume all calories within a 10-hour timeframe, ideally ending 3 hours before bed Just these two will have a significant downstream effect and regulate your relationship with lightRead the full notes @ podcastnotes.orgIf you have ever wanted to understand what exactly Circadian Rhythm is, and its unbelievable total body impacts, this is the episode for you. Kristen Holmes is the Vice President of Performance Science at the health and fitness monitoring company, WHOOP. Kristen’s focus is on understanding the scientific, psychological and personal factors that either promote or harm human performance. In this interview, Steven and Kristen discuss everything from the amazing impact of harnessing your Circadian Rhythm, Heart Rate Variability, the psychology of peak performance, and how people can take control of their health. Follow Kristen: Instagram: https://bit.ly/47oC8fh Watch the episodes on Youtube - https://g2ul0.app.link/3kxINCANKsb Follow me: Instagram: http://bit.ly/3nIkGAZ Twitter: http://bit.ly/3ztHuHm Linkedin: https://bit.ly/41Fl95Q Telegram: http://bit.ly/3nJYxST Watch the episodes on Youtube: https://g2ul0.app.link/3kxINCANKsb Follow me: Instagram: http://bit.ly/3nIkGAZ Twitter: http://bit.ly/3ztHuHm Linkedin: https://bit.ly/41Fl95Q Telegram: http://bit.ly/3nJYxST Sponsors: Whoop: https://join.whoop.com/en-uk/CEO Shopify: http://shopify.com/bartlett Huel: https://g2ul0.app.link/G4RjcdKNKsb Learn more about your ad choices. Visit podcastchoices.com/adchoices

Dr. Peter Attia, an expert on mastering longevity, discusses topics such as cancer prevention, heart disease, and aging. He emphasizes the importance of training in Zone 2, shares key risk factors for cardiovascular disease, and talks about the impacts of statin use. Other topics include optimizing cardiovascular health, detecting cancer through DNA analysis, and the benefits of hormone replacement therapy. The podcast also delves into menopause, blood pressure management, and strategies for achieving medicine 3.0. Lastly, the hosts discuss their ideal diet, exercise routine, and sleep habits for longevity.

Tetragrammaton with Rick Rubin ✓ Claim Key Takeaways Check out our Ultimate Andrew Huberman Collection from nearly 30 episodesCurious about Andrew Huberman’s recipe for good sleep? Read more hereRead the full notes @ podcastnotes.orgAndrew Huberman, Ph.D., is a neuroscientist and tenured professor in the Department of Neurobiology and, by courtesy, Psychiatry and Behavioral Sciences at Stanford School of Medicine. In 2021, Huberman launched the Huberman Lab podcast. By 2023, the podcast had become the 6th most popular podcast in the US on Spotify platforms, while his YouTube channel had 4.1 million subscribers and his Instagram account 4.2 million. ------ Thank you to the sponsors that fuel our podcast and our team: Squarespace https://squarespace.com/tetra ------ LMNT Electrolytes https://drinklmnt.com/tetra ------ House of Macadamias https://www.houseofmacadamias.com/tetra

Found My Fitness - Rhonda Patrick This episode features Rhonda Patrick, Ph.D., and was originally recorded for the Institute for Functional Medicine's podcast, 'Pathways to Wellbeing.' This episode outlines a series of fundamental tactics you can start applying immediately to enhance cellular health, protect the nervous system, elevate mood, reduce inflammation, promote muscle and bone function, and help prevent chronic disease. In this episode, I discuss: (00:00) Introduction (01:04) Vitamin D deficiency — risks, why it's so common, & correcting with supplementation (08:20) Magnesium's critical role in DNA repair & synthesis (11:49) The best dietary sources of magnesium (13:05) Magnesium supplements: Glycinate, malate, dioxide, & citrate (14:14) Exercise staves off age-related disease (14:52) How genetic SNPs can affect vitamin D deficiency risk (20:09) Low omega-3 intake from seafood is a top-6 preventable cause of death (22:22) Why ALA's conversion into EPA & DHA is inefficient (25:15) Omega-3 index: Optimal levels & ties to increased life expectancy (28:27) How omega-3s reduce inflammation, a key driver of aging (30:39) Omega-3s protect against muscle disuse atrophy (31:38) Why avoiding fish during pregnancy is a huge mistake (34:02) Omega-3s are a low-hanging fruit for improving cardiovascular & brain health (35:46) What to look for when choosing an omega-3 supplement (39:57) Hormesis: Why intermittent stressors are beneficial (46:14) How to choose an exercise regimen (47:09) “Exercise snacks” reduce all-cause & cancer-related mortality (49:24) Brain benefits of lactate from vigorous exercise (52:23) How blood flow generated from aerobic exercise kills circulating tumor cells (54:30) Rhonda's workout regimen  (55:38) HIIT ameliorates adverse effects of sleep deprivation  (58:32) Exercise is the best longevity "drug" Watch this episode on YouTube Show notes are available by clicking here Get the latest distilled information straight to your inbox several times per month: https://www.foundmyfitness.com/newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/premium Learn more about the premium podcast The Aliquot: https://www.foundmyfitness.com/aliquot

Modern Wisdom Key Takeaways Check out our Ultimate Andrew Huberman Collection from nearly 30 episodesCurious about Andrew Huberman’s recipe for good sleep? Read more hereRead the full notes @ podcastnotes.orgDr Andrew Huberman is a neuroscientist, Associate Professor at the Stanford University School of Medicine and a podcaster. It has never been so easy and also so difficult to remain healthy and perform at your best. The right tools and insights we all need to avoid pitfalls and maximise our outcomes are thankfully at our finger tips, and today we get to go through some of Dr Huberman's favourites. Expect to learn how breathing can change the shape of your face, what Andrew thinks of the “Huberman Husbands” kink, just how bad vaping actually is for you, how to increase your willpower using science, what everyone misunderstands about stress, his opinion on Tom Segura’s transformation, how to be more productive and much more…⁣ Sponsors: Get 10% discount on Marek Health’s comprehensive blood panels at https://marekhealth.com/modernwisdom (use code: MODERNWISDOM) Get a Free Sample Pack of all LMNT Flavours with your first box at https://www.drinklmnt.com/modernwisdom (automatically applied at checkout) Get 20% discount on your Mud/Wtr subscription & freebies at https://mudwtr.com/modernwisdom (automatically applied at checkout) Get 5 Free Travel Packs, Free Liquid Vitamin D and more from AG1 at https://drinkag1.com/wisdom (discount automatically applied) Extra Stuff: Get my free Reading List of 100 books to read before you die → https://chriswillx.com/books/ To support me on Patreon (thank you): https://www.patreon.com/modernwisdom - Get in touch. Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx YouTube: https://www.youtube.com/modernwisdompodcast Email: https://chriswillx.com/contact/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Genius Life Key Takeaways  “Resistance training is going to give you 99% of any of the benefits. Creatine is going to give you the extra 1%.” – Darren Candow, PhD Creatine potentially allows you to put more effort into physical activity, while also enabling you to recover faster Taking creatine – with and without exercise – can have some brain-beneficial effectsWhile creatine monohydrate supplementation is just one way to consume the compound, you would need to consume 2.2 lbs. of beef per day to reach the standard 5 grams of creatineIt doesn’t really matter when you take creatine as long as you are consistent on a daily basis Over time, taking creatine may result in adding one-third more muscle mass compared to weight training alone Creatine is “probably the safest, most effective compounds” that provide some small beneficial effects above exercise Creatine has shown to decrease inflammation and oxidative stressA good place for the average person to start:Take 3-5 grams of creatine monohydrate per dayAvoid taking caffeine and creatine together  Foods that have higher amounts of creatine, primarily seafood, may have an ability to reduce some of the cancerous activity in the body Read the full notes @ podcastnotes.orgDarren Candow, PhD, is Director of the Aging Muscle and Bone Health Laboratory in the Faculty of Kinesiology and Health Studies at the University of Regina, Canada. Dr. Candow’s internationally renowned research program develops effective lifestyle interventions involving nutrition (primarily creatine monohydrate) and physical activity (resistance training) for improving aging. 15 Daily Steps to Lose Weight and Prevent Disease PDF: https://bit.ly/46XTn8f - Get my FREE eBook now! Become a Genius Life Premium Member and get ad-free episodes of the show, a monthly Ask Me Anything (AMA), and more! Learn more: http://thegeniuslife.com This episode is proudly sponsored by: LivOn Labs are masters at liposomal encapsulation to maximize absorption of nutrients like vitamin C, magnesium threonate, glutathione and more. Right now get 1 free vitamin C box when you buy one at LivOnLabs.com/genius/. The Apollo wearable transforms how you feel through your sense of touch giving you more energy, less stress, a brighter mood, deeper relaxation and better flow. Get $40 off at ApolloNeuro.com/genius.