Podcast Notes Playlist: Fitness

Modern Wisdom Key Takeaways  “The best diet for you – the individual – is the one that you can adhere to consistently.” – Dr Layne Norton The main reason why diets fail is because people view them as a “diet” instead of a lifestyle changePeople who have lost weight and successfully kept it off say that they had to form a new identity; they had to become someone else Being successful and having fun are not mutually exclusive; just because you give yourself credit does not mean that you cannot strive for morePeople who believe that they need excellent form on exercises to not get injured are actually more likely to get injured than people who think their bodies are strong and resilient Weight loss requires some form of restriction – whether that is calorie restriction, dietary restriction, time restriction, or some variation of those three If you look at the amount of lean mass that people lose while on Ozempic or GLP-1, it is very similar to the amount of lean mass that people lose when they just do the diet with no resistance training or exercise Exercise sensitives your brain to satiety signals Any diet that gets people to eat less processed foods and more satiating foods is going to be a diet that is better than the Standard American Diet A recent meta-analysis showed that for every 10-gram increase in dietary fiber, there was a corresponding decrease in the relative risk of mortality, cancer, and cardiovascular disease On a high-carb low-fat diet, you will not burn much fat, but you also do not store much fat; on a low-carb, high-fat diet, you are burning a lot of fat, but you are also storing a lot of fat A little exercise can go a long way: Four minutes of vigorous exercise per day has been shown to decrease the risk of cancer incidents by 20%If you are trying to lose weight, stop snacking! In America, the average amount of physical activity is less than 20 minutes per day and the average caloric intake is 3500 calories per day – and we’re worried about seed oils and artificial sweetenersDr Layne Norton’s Mt. Rushmore of supplements: Creatine monohydrate (5-10g per day), Caffeine (the original nootropic and performance enhancer), and Whey protein Tier 2 supplement list: Rhodiola rosea, Beta-alanine, Citrulline malate, ginseng, ashwagandha, fish oil, and melatonin Read the full notes @ podcastnotes.orgLayne Norton is a Doctor of Nutritional Science, a powerlifter and an author. Choosing the right diet and training plan for health can be complicated. Science offers one view, while your trainer suggests another. Fortunately, Layne provides all the expertise you need to find the best diets, foods, and lifestyle for you to build the healthiest and best version of yourself. Expect to learn why people keep failing at their diets, if there is a best diet for overall health and wellness, Laynes thoughts on the new Ozempic craze, if the Carnivore diet is actually healthy for you, the top health foods you should be eating more of, how bad soy is for your health or if the hype is overblown, and much more... Sponsors: See discounts for all the products I use and recommend: https://chriswillx.com/deals Get up to 20% discount on the best supplements from Momentous at https://livemomentous.com/modernwisdom (automatically applied at checkout) Get a 10% discount on Marek Health’s comprehensive blood panels at https://marekhealth.com/modernwisdom (use code MODERNWISDOM) Get a 20% discount on your first order from Maui Nui Venison by going to https://www.mauinuivenison.com/modernwisdom (use code MODERNWISDOM) Get 5 Free Travel Packs, Free Liquid Vitamin D and more from AG1 at https://drinkag1.com/modernwisdom (discount automatically applied) 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

Rich Roll Podcast Key Takeaways  Find your talent, not your passion: Being great at something that pays well will make you passionate about whatever that thing is Fostering the American Middle Class is the country’s greatest innovationYou become a man when you add surplus value to society, i.e. when you produce more than you consume  People under the age of 40 used to control 19% of the GDP, in terms of their wealth; it has since been cut to 9%  “The most dangerous person in the world is a man who is broken and alone.” – Scott Galloway America used to be about giving unremarkable kids remarkable opportunities; the country has since gone away from this It is not obvious how to become economically secure without working hard Billionaires will tell you to follow your passion, but they probably made their billions in iron ore and smelting Near-peer adversaries will not choose to take on the U.S. kinetically; instead, they will likely use AI and other tools to attack America from within and exploit the ongoing loneliness epidemic Young professionals should not fall victim to the “myth of balance”; it is very rare to achieve professional success while living a balanced life Read the full notes @ podcastnotes.orgThis week, I am joined by Scott Galloway, NYU professor, best-selling author, serial entrepreneur, and podcaster, to discuss the multifaceted challenges many young men face today. He underscores the lack of empathy and understanding many experience, attributing it to societal expectations and the impact of technology. Scott emphasizes the winner-take-most economy, which limits opportunities for many young men. Drawing from personal understanding, he stresses the importance of education, support, and the presence of positive male role models. The discussion encompasses economic challenges, the decline of mentorship programs, and the need for reform in higher education institutions. Addressing societal constructs of masculinity and the importance of vulnerability and integrity, Scott advocates embracing emotions and seeking help to navigate life’s hurdles. He stands apart as a model of healthy, grounded masculinity—one defined by humility, emotional intelligence, and a commitment to uplifting the collective rather than indulging narrow self-interest. Enjoy! Show notes + MORE Watch on YouTube Newsletter Sign-Up  Today’s Sponsors: Eight Sleep: Intelligent cooling and heating for any bed 👉EightSleep.com/RICHROLL On: Use code RichRoll10 at the checkout to get 10% OFF your first order of high-performance shoes and apparel 👉on.com/richroll  Momentous: Save up to 36% OFF your first subscription order of Protein or Creatine, along with 20% OFF my favorite products 👉livemomentous.com/richroll  Peak Design: 20% OFF thoughtfully crafted, best-in-class backpacks, duffels, & more 👉PeakDesign.com/RICHROLL Bon Charge: Use code RICHROLL to save 15% OFF my favorite wellness products 👉boncharge.com 

Modern Wisdom Key Takeaways Tips for improved cognition: Sleep, exercise, maintain good metabolic health & low risk of cardiovascular disease, give yourself blocks of time for focused work Exercise for cognitive health: Train cardio in a ratio of 80:20, Zone 2:VO2 maxWarning: Doses of over the counter melatonin are supraphysiologic; reserve melatonin for jet lag but not as a daily sleep aid to avoid suppressing innate melatonin production “If you have every single thing imaginable but you have no connection with other people, what do you have?” – Peter AttiaPoor emotional health is a threat to longevity Your emotions matter but don’t just take them at face value; use them as cue to dive deeper below the surface and consider the origin Considerations for emotional health: (1) Sense of purpose; (2) Satisfaction and joy; (3) achievement; (4) Quality of relationships; (5) Self-regulation; (6) Distress toleranceThe next time you are tempted to chastise yourself or use negative self-talk, try this instead: Take out your phone and voice record a description of what you would say to a friend if they just committed the same act you were just about to punish in yourselfFor example, instead of yelling at yourself for burning dinner, pull out your phone and record yourself talking to a friend who is upset they just burned dinner – you will find yourself much kinder to them than yourselfWith practice, you will still remember the incident happened, but you will be able to move on easier without it ruining the dayTRT is safe in men who actually need it; the risk is in the supraphysiologic levels being administered to people who don’t need it and without proper guidance or supervision Focus on healthspan and you’ll get the byproduct of improved lifespanStop giving into the noise! People spend way too much energy getting worked up about silly things instead of focusing on the big picture The cereal is processed and made of junkier ingredients in the US than other places – but should you be eating the cereal in the first place? Read the full notes @ podcastnotes.orgDr Peter Attia is a physician, longevity expert, podcaster and an author. There is essentially an unlimited amount of health advice available on the internet. Working out what is legit science and what is broscience is difficult, but thankfully decades of experience means Peter can help cut through the noise about what is actually most effective to improve your fitness and longevity. Expect to learn why a simple hospital visit can cost $6000 in America, how to improve your cognition, the best supplements everyone should be taking, whether there is any safe dose of melatonin to take, why so many young men are now on TRT, how worried we should be about processed foods, suncream, alcohol and all of your other favourite vices, how we can better deal with mental decline as we age, how to improve your self-talk and much more... Sponsors: See discounts for all the products I use and recommend: https://chriswillx.com/deals Get a Free Sample Pack of all LMNT Flavours with your first box at https://www.drinklmnt.com/modernwisdom (automatically applied at checkout) Get a 20% discount on your first order from Maui Nui Venison by going to https://www.mauinuivenison.com/modernwisdom (use code MODERNWISDOM) Get a 10% discount on Marek Health’s comprehensive blood panels at https://marekhealth.com/modernwisdom (use code MODERNWISDOM) Get up to 32% discount on the best 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

Stem cell researcher Adeel Khan discusses the future of gene therapy and stem cell treatments for longevity. Topics include follistatin gene therapy, Klotho injections, NK cell treatments, and Vagus nerve blocks. Learn about the potential of these cutting-edge treatments to combat aging and enhance overall health.

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.