Timothy Ferriss's Blog, page 97

Unless you’ve been to outer space, the next few minutes are worth your time.

Below are the details of The Zero-G Giveaway. My goal is simple: I want to you to have one of the coolest experiences on the planet. Namely, floating like an astronaut, experiencing weightlessness, and grinning ear-to-ear for a week afterward.

I’m not selling anything and no purchase necessary. Just thought it’d be cool, and I have some big news coming next week, so this is a warm-up. I’m limbering up my Internet joints for action.

All that said, you have less than 48 hours, so please keep reading.

My approach to blogging is simple: share what excites me most. It doesn’t matter if it’s expensive, free, or really cheap (like this).

Whether or not you win, I want to you to think of new possibilities.

For the Zero-G giveaway, I teamed up with Huckberry because they offer so many things I love. Sometimes it feels like I’m shopping in my own closet.

ACHTUNG! This is about getting people–a lot of people–excited. I want to you to dream big, and I want you to encourage others to do the same.

That’s why the more you spread the word on social media, the more likely you are to win.

If you want to enter, simply click here. It takes five seconds. After you sign up, you’ll be given the chance to spread the word to your friends. That’s it.

I hope you enjoy these prizes as much as I do.

Grand Prize (1 winner) 

The Zero-G experience — the only commercial opportunity on Earth (well, at 35,000 feet!) for individuals to experience true weightlessness without going to space. I’ve done it, and it’ll blow your mind.
If you want: A one-hour phone call with me about anything or everything: startups, publishing, podcasting, investing, tango…when I say anything, I really mean anything.
Some of my favorite new gear:

GORUCK GR1 backpack
James Brand Chapter knife
Suunto Ambit 3
Exo protein bars
LSTN headphones

Second Prize (3 winners)

Personalized and signed copies of The 4-Hour Workweek and The 4-Hour Body
Some of my favorite new gear (links above): GORUCK GR1 backpack, James Brand Chapter knife, Suunto Ambit 3 GPS watch, Exo protein bars, LSTN headphones
Soma sustainable glass water filter
Quarterly.co box of my favorite obsessions

If you’re not familiar with all the above prizes, here are few thoughts on why I chose to include them.

Exo Protein Bars: These are the only bars I currently eat. Clean protein, paleo-friendly, no soy and made of crickets. The amino acid profile is killer, a former 3-Michelin star chef makes them delicious, and it’s minimally-processed compared to almost every other form of protein bar. No garbage, no fillers. CrossFitters and other athletes gobble these things up. Journalists have been surprised I eat these, as there is a bit of natural sugar, but they don’t spike glucose for me or media friends who’ve tested them.

Soma: In its simplest form, it’s a high-end competitor to Brita water filters. It combines Apple-inspired design (sleek glass carafe) with a subscription service that delivers the world’s first compostable water filter to your door.  I have three at home.

LSTN Headphones: So cool that they had to be included. These wood-rich headphones immediately get double takes, and they have everything you need—a microphone for calls and voice recording, and passive-noise isolation feature to highlight your tunes and keep out the rest of the world. These bad boys are consistently ranked as good or better than headphones 2-3x the price.

In Conclusion

Jump on it! The giveaway ends in less than 48 hours.

To sign up, simply click here. And don’t forget: every time you share the page, your likelihood of winning increases.

What else would you like to experience before you die? What’s on your personal bucket list?

Good luck and pura vida :)

“His way of telling you that you did something wrong was hitting you in the head with a phone book in a shopping bag.”

– Triple H (Paul Levesque) on learning from Killer Kowalski [10:05]

“Why would I be wound up? I’m either ready, or I’m not. Worrying about it right now ain’t gonna change a damn thing.” 

– Floyd Mayweather, Jr. just before a fight, as recalled by Paul Levesque [34:20]

Paul Levesque, more popularly known as Triple H (@TripleH), is a 13-time World Heavyweight Champion in World Wrestling Entertainment, Inc. (WWE). Not only that, he is also the Executive Vice President of talent, live-events, and creative at the WWE.

In this episode we explore everything, including the teachings of Killer Kowalski, how he avoids and repairs injuries (even if on the road 200+ days of the year), pre-game rituals, and habits developed with the support of trainer Joe DeFranco, The Undertaker, and even boxer Floyd Mayweather, Jr..

This podcast is not limited to athletic performance. We dig deep into Triple H’s inspirations, and how he manages his responsibilities as a husband and father of three daughters.

[Also, if you missed it, I’m giving away a once-in-a-lifetime zero-gravity flight! If you’ve ever wanted to float like a astronaut, this is your chance. Click here for details.]

Enjoy!

Listen to it on iTunes.
Stream by clicking here.
Download as MP3 by right-clicking here and choosing “save as”.

Have you heard my previous blockbuster episode with Tony Robbins? — Triple H listened to this episode while preparing for our interview. In my episode with Tony, he shares his bizarre morning rituals, thoughts on punching Barack Obama, and how to master the game of money (stream below or download by right-clicking here for part 1 and right-clicking here for part 2):

This podcast is sponsored by LSTN Headphones. LSTN Headphones are gorgeous headphones made of real exotic, reclaimed wood. Proceeds from each purchase help a deaf or auditory-impaired person hear for the first time through the Starkey Hearing Foundation. Check out the headphones that I love and travel with here: LSTNHeadphones.com/Tim. On that page, you can get a $50 discount.

This podcast is also brought to you by 99Designs, the world’s largest marketplace of graphic designers. Did you know I used 99Designs to rapid prototype the cover for The 4-Hour Body? Here are some of the impressive results.  Click this link and get a free $99 upgrade.  Special offer: For the month of April only, you can get an additional $30 off. Give it a test run and share your results!

QUESTION(S) OF THE DAY: What’s the best advice you’ve ever received for injury prevention or repair? Please share (or read) in the comments.

Scroll below for links and show notes…

Enjoy!

Selected Links from the Episode

Watch The Wrestler, which partially inspired me to chase down this episode
Learn more about the WWE and the WWE Network
Here are a bunch of warm-up drills that Paul’s trainer, Joe DeFranco, taught me for The 4-Hour Body.
Learn more about the International Sports Hall of Fame
Connect with Triple H on Twitter

Show Notes

How Paul Levesque answers the question, “What do you do?” [05:10]
Common misconceptions of Triple H and the WWE [6:30]
Important lessons learned while training with Killer Kowalski [9:40]
Emotional story telling: the critical factor behind each WWE event [12:45]
Why a regimented daily workout schedule is critical for longevity as an athlete [16:25]
Training as mediation [21:55]
Pre-game rituals with the help of Joe DeFranco, The Undertaker, and Floyd Mayweather [23:05]
Learn about Triple H’s models of success [35:10]
Insights on fatherhood [40:55]
Describing the first 60-90 minutes of every day [43:25]
Triple H’s current role in the WWE and his responsibilities as Executive Vice President [47:45]
Rapid fire questions:


Most played band/song [52:39]
If you could only do 1 or 2 exercise movements for the rest of your life what would they be? [53:00]
Advice for your 20-year old self [53:40]


The story of meeting Tony Robbins [55:15]

People Mentioned

Killer Kowalski
The Undertaker
Floyd Mayweather, Jr.
Ric Flair
Stephanie McMahon
Vince McMahon
Arnold Schwarzenegger
Dave Palumbo
Tony Robbins

“The laughter doesn’t last if there is no story. Story is king. You think it’s about the laughs, but, really, it’s about investing in the story and being drawn in.”

– Jon Favreau [58:55]

Jon Favreau is a man of many talents. He burst onto the acting scene with his role in Rudy.

He established himself as a writer with the iconic cult hit Swingers, in which he starred.

Then, Favreau made his feature film directorial debut with Made, which he also wrote and produced. Other directing credits include Iron Man, Iron Man 2, Cowboys & Aliens, Elf, Zathura, and Chef, which he wrote, produced, directed, and starred in.

Lots of commas! This man does everything.

Most recently, he appeared in The Wolf of Wall Street as an actor, and he’s currently directing a live-action film with groundbreaking technology that will blow your mind — an adaptation of Disney’s Jungle Book, set to be released on April 15, 2016.

This episode goes deep into everything —

– How did he get started?

– What role did Dungeons and Dragons play?

– What made Swingers unique, and how was Elf an inflection point?

– What are the creative (and control) choices he made Chef and why?

– What are his writing techniques, routines, and tools?

– And much, much more.

If you create anything, Jon is a prime example of reinvention, doing it all, and doing it well.  Enjoy the lessons!

Listen to it on iTunes.
Stream by clicking here.
Download it as an MP3 by right-clicking here and choosing “save as”.

Want to hear another podcast with a world-class comedian and actor? — Listen to my conversations with Bryan Callen. In his episode, we discuss improving creativity, optimal performance, eating Corgis, and more (stream below or right-click here to download):

This episode is sponsored by Onnit. I have used Onnit products for years. If you look in my kitchen or in my garage you will find Alpha BRAIN, chewable melatonin (for resetting my clock while traveling), kettlebells, maces, battle ropes, and steel clubs. It sounds like a torture chamber, and it basically is. A torture chamber for self-improvement! To see a list of my favorite pills, potions, and heavy tools, click here.

This podcast is also brought to you by 99Designs, the world’s largest marketplace of graphic designers. Did you know I used 99Designs to rapid prototype the cover for The 4-Hour Body? Here are some of the impressive results.  Click this link and get a free $99 upgrade.  Give it a test run..

QUESTION(S) OF THE DAY: What is the best advice on creativity you’ve ever received or read? Please share in the comments and check out other responses.

Scroll below for links and show notes…

Enjoy!

Selected Links from the Episode

Learn more about Final Draft, Jon Favreau’s preferred screenwriting software
Explore The Harold Improv Game, which Jon credits with helping him write the Swingers screenplay in two weeks
Kitchen Confidential by Anthony Bourdain
Watch Bill Moyer’s interview with Joseph Campbell, titled The Power of Myth
Learn more about The Story Seminar by Robert McKee
A great book on storytelling and screenwriting: Save the Cat by Blake Snyder
Jon’s suggested resource for screenwriters: The Writer’s Journey by Christopher Vogler and Michele Montez
Mead composition notebooks — Jon’s preferred writing medium
Watch the trailer for Eat, Drink, Man, Woman
Visiting San Francisco? Come see Walt Disney’s rigs and prototypes at the Disney Family Museum
It Would Be So Nice If You Weren’t Here by Charles Grodin
Connect with Jon Favreau:

Facebook | Twitter | Instagram

Show Notes

Jon’s go to albums and bands while growing up [4:30]
On growing up in the Bronx [6:40]
Deciding to dedicate himself to entertainment [10:40]
On dropping out of college [13:30]
The spark that led Jon to cross the country on a motorcycle and lessons learned [17:50]
Deconstructing Dungeons and Dragons shame and how the game inspires filmmaking [22:50]
Jon’s process for learning to sculpt quickly and efficiently [28:30]
Important themes and lessons from the creation of Chef [31:50]
The ingredients Jon Favreau is focused on, plus the value of family/friend cooking experiences [35:25]
About George Lucas’s Skywalker Ranch [38:45]
The process Jon used to write Swingers and Chef [45:20]
On being a writer for hire [51:50]
Jon’s meditation practice and how the practice inspired Chef [1:04:15]
Making, selling and distributing movies [1:10:55]
Rapid fire questions:


Who is the first person and director who comes to mind when you think of the word, “successful”? [1:23:20]
Most gifted book? [1:27:30]
Advice to your 30-year old self? [1:28:20]

People and Places Mentioned

Billy Joel
Led Zeppelin
Skywalker Ranch
Vince Vaughn
Bill Gates
Martin Scorsese
Coen brothers
James Cameron
Walt Disney

This post shares two short essays that have had a profound impact on my life.

They explore “lifestyle,” world travel, practical philosophies, and much more.

Disclaimer: These might make you quit your job… even if you’re the boss. I’m not kidding, as I’ve seen it happen. If it comes to pass, you’ll thank me later.

To see the movies I rave about in this episode, click here.

For the two free protein bars I mention, click here.

Here’s the audio. I hope you enjoy it. Stream below, or you can right-click here to save as an MP3.

For more from the amazing Rolf Potts, don’t miss our two-hour conversation about everything imaginable. It’s easily one of my favorite podcasts I’ve done. Click here to listen.

Enjoy!

Tim

“When I turned 30, I knew my life was at a crossroads. It was either over, or I was going to restart.”

– Glenn Beck [9:10]

The goal of my blog and podcast is to push you outside of your comfort zone and force you to question assumptions.

This is why I invite divergent thinkers and world-class performers who often disagree. I might interview Tony Robbins and then Matt Mullenweg. Or I might have a long chat with Sam Harris, PhD, and later invite a seemingly opposite guest like…

Glenn Beck.

This interview is a wild ride, and it happened — oddly enough — thanks to a late-night sauna session. I was catching up with an old friend, who is mixed-race, a Brown University grad, and liberal in almost every sense of the word. I casually asked him, “If you could pick one person to be on the podcast, who would it be?”

“Glenn Beck,” he answered without a moment’s hesitation. “His story is FASCINATING.”

He described how Glenn hit rock bottom and restarted his life in his 30’s, well past the point most people think it possible. Fast forward to 2014, Forbes named him to their annual Celebrity 100 Power List and pegged his earnings at $90 million for that year. This placed him ahead of people like Mark Burnett, Jimmy Fallon, Leonardo DiCaprio, and Will Smith. Glenn’s platforms — including radio, tv, digital (TheBlaze.com), publishing, etc. — get somewhere between 30 and 50 million unique visitors per month.

This interview is neither a “gotcha” interview nor a softball interview. I ask some tough questions (e.g. “If you were reborn as a disabled gay woman in a poor family, what political system would you want in place?”), but my primary goal is to pull out routines, habits, books, etc. that you can use. This show is about actionable insight, not argument for argument’s sake.

First and foremost, this is a story of entrepreneurship, and whether you love Glenn, hate Glenn, or have never heard his name, there is a lot to learn from him.

After listening to this (no tirades before, please), I’d love to hear your thoughts in the comments!

Listen to it on iTunes.
Stream by clicking here.
Download it as an MP3 by right-clicking here and choosing “save as”.

At one point in this episode, we discuss billionaire Peter Thiel, who was previously on the podcast. Here is Peter and my experimental “conversation.” We delve into his principles of entrepreneurship, building massive companies, value creation, and competition, among other things (stream below or right-click here to download):

This podcast is brought to you by 99Designs, the world’s largest marketplace of graphic designers. Did you know I used 99Designs to rapid prototype the cover for The 4-Hour Body? Here are some of the impressive results.  Click this link and get a free $99 upgrade.  Give it a test run..

This episode is also sponsored by The Tim Ferriss Book Club. In my book club, I highlight amazing books that I love. The most recent addition is We Learn Nothing by Tim Kreider. You can find all of the books at audible.com/timsbooks or here.

QUESTION(S) OF THE DAY: For you, what were the most valuable takeaways from this episode? Please let me know in the comments.

Scroll below for links and show notes…

Enjoy!

Selected Links from the Episode

The Demon-Haunted World by Carl Sagan
Book of Virtues by William Bennett
Winners Never Cheat by John Huntsman
Learn more about the parable of the good Samaritan
The Garden Cities of Tomorrow by Sir Ebenezer George Howard

Show Notes

The story of Glenn Beck’s sole class at Yale [8:15]
Facing the dark periods, and how bedtime stories helped him identify his alcoholism [17:10]
How to avoid the temptations of the past [20:22]
On common misconceptions [32:15]
Suggestions for finding common ground during debates [37:45]
Glenn Beck’s most often gifted book [41:30]
Why Glenn has made the decision to be less divisive [45:30]
Advice for becoming great on radio (or in audio) [49:00]
“What controversial thing do you believe that few people agree with you on?” [53:30]
What to focus on when building a fast-growing company [1:03:00]
Why he sometimes asks people “How is your soul?” [1:15:05]
Morning routines and habits [1:17:50]
What makes Glenn Beck effective as the center of a $90-million+ organization [1:22:45]
“Who’s the first person to come to mind when you think ‘successful?'” [1:26:50]
Glenn Beck’s fascination with Orson Welles and the story of Citizen Kane [1:28:05]
On Walt Disney [1:34:25]
Glenn Beck’s advice to his 30-year old self [1:38:25]

Podcast Listener Questions (Submitted via My Facebook Page)

Matt Brand – “If you were to be theoretically reborn as a disabled gay woman in a poor family, what political system would you want in place?” [1:43:05]

Alex Kirby – “What are some of the things we can do to ‘rebrand’ capitalism and encourage entrepreneurship here (in the US) and abroad?” [1:39:35]

[Name sadly inaudible] – “If you were to leave people with one piece of advice, or a question they could ask themselves, what would that be?” [1:44:35]

People Mentioned

Steve Jobs
Carl Sagan
Thomas Jefferson
John Dominic Crossan
James Doty
Penn Jillette
Bono
Julie Taymor
Aleksandr Dugin
Betsy Morgan
Billy Graham
Orson Welles
Walt Disney

“Tim Kreider’s writing is heartbreaking, brutal and hilarious—usually at the same time. He can do in a few pages what I need several hours of screen time and tens of millions to accomplish. And he does it better. Come to think of it, I’d rather not do a blurb. I am beginning to feel bad about myself.”

– Judd Apatow

This post might change your life.

It contains a short audio essay titled “Lazy: A Manifesto.”  I plan on listening to it every Monday morning.

We Learn Nothing by Tim Kreider, a dazzling collection of humor and insight, is the newest book in the Tim Ferriss Book Club. I loved this book so much that I reached out to Tim and we produced the audiobook together. “Lazy: A Manifesto” is one small chapter.

If you want to stop feeling rushed, this might be the medicine you need.

If you want to burst into hysterical laughter in airports and freak out everyone (as I did), look no further.If you want to say “That’s exactly how I feel, but I’ve never had the words to express it!” this book delivers.  There’s a chapter for everyone.

Click here to download the brand-new audiobook of We Learn Nothing.

Here is the sample essay, “Lazy: A Manifesto” (right-click here to download, or stream below):

More on Tim from a Pulitzer Prize winner:

“Tim Kreider may be the most subversive soul in America and his subversions—by turns public and intimate, political and cultural—are just what our weary, mixed-up nation needs. The essays in We Learn Nothing are for anybody who believes it’s high time for some answers, damn it.”

– Richard Russo, Pulitzer Prize-winning author of Empire Falls

Of course, Tim is a phenomenal cartoonist, and I wouldn’t want you to miss the artwork, so I pow-wowed with his agent, who kindly provided a ton of his cartoons for sharing with you. You can download a treasure trove (about 150MB) by clicking here.

Enjoy! Don’t miss this one.

Click here to download the audiobook (which we produced)

Click here to get the print or Kindle edition

Curious which other five books are in the Tim Ferriss Book Club? Here’s the full collection.

“Work with the man when the man can help you make your art…”

- Amanda Palmer

“When in doubt, remember: At the end of the day, you get to do whatever the fuck you want.”

- Amanda Palmer

My guest this episode is Amanda Palmer, who first came to prominence as one half of the internationally acclaimed punk cabaret duo The Dresden Dolls.

Many of you have no doubt seen her surprise hit TED presentation, “The Art of Asking,” which has been viewed more than 6 million times. But her story goes much deeper, and, in this conversation, we delve into her routines, habits, creative process, relationships, business models, and more.

Her new book is aptly titled The Art of Asking: How I Learned to Stop Worrying and Let People Help.  I finished 50% and fundamentally upgraded my life in an afternoon of asking for help.  It’s one hell of a read.

Amanda is also widely known as “The Social Media Queen of Rock-N-Roll” for her intimate engagement with fans via her blog, Tumblr, and Twitter (1,000,000+ followers), and has been at the vanguard of using both “direct-to-fan” and “pay what you want” (patronage) business models to build and run her business. In May of 2012, she made international news when she raised nearly $1.2 million pre-selling her new album, Theatre is Evil, which went on to debut in the Billboard Top 10 when it was released in late 2012.

We get into it all, including war stories, cursing, and meditation techniques. It’s a fun ride. Enjoy!

Listen to it on iTunes.
Stream by clicking here.
Download as an MP3 by right-clicking here and choosing “save as”.

Want to hear another podcast with a world-class musician? — Listen to my conversations with Justin Boreta of the Glitch Mob or Mike Shinoda of Linkin Park. In the fomer, we discuss his meditation practice, morning routines, and creative process (stream below or right-click here to download):

This podcast is brought to you by 99Designs, the world’s largest marketplace of graphic designers. Did you know I used 99Designs to rapid prototype the cover for The 4-Hour Body? Here are some of the impressive results.  Click this link and get a free $99 upgrade.  Give it a test run…

QUESTION(S) OF THE DAY: Have you ever overcome the fear of asking for help? Please share stories or examples in the comments!

Scroll below for links and show notes…

Selected Links from the Episode

The Art of Asking: How I Learned to Stop Worrying and Let People Help
Dropping Ashes on the Buddha by Zen Master Seung Sahn
Only Don’t Know also by Zen Master Seung Sahn
A Short History of Nearly Everything by Bill Bryson
Unfamiliar with Amanda Palmer’s music? She made this for you.
Connect with Amanda on Twitter

Show Notes

The origin story behind the alias Amanda Fucking Palmer [4:40]
On the creative process behind The Art of Asking [7:40]
Simplification and honing in art and life [19:10]
Lessons learned as The 8-foot Bride [25:10]
What separates a good living statue from a great living statue [30:40]
Advice for effective use of eye contact [33:25]
Amanda Palmer’s meditation techniques [42:25]
Most gifted books [49:50]
Who is the first person you think of when you think of “successful” [55:50]
Common misconceptions about Amanda Palmer [1:02:10]
Why the Amanda Palmer fan base is so dedicated [1:09:40]
Lessons learned from the rebellion against Roadrunner Records [1:17:25]
If Amanda had to choose one online tool, which would it be and why? [1:25:40]
The dynamics of having two creatives in one household [1:26:55]
Rapid-fire questions: Drinks in Boston and advice for her 20-year old self [1:34:10]
Thoughts on flying solo or working with “the man” [1:37:25]

People Mentioned

John McPhee
Marina Abramović
Neil Gaiman

I’m not high in this picture, despite my appearance.

DISCLAIMER: DO NOT USE ANY DRUGS OR SUBSTANCES WITHOUT CONSULTING A MEDICAL PROFESSIONAL. THIS IS FOR INFORMATIONAL PURPOSES ONLY.

JAMES FADIMAN, Ph.D., did his undergraduate work at Harvard and his graduate work at Stanford, doing research with the Harvard Group, the West Coast Research Group in Menlo Park, and Ken Kesey. He is the author of The Psychedelic Explorer’s Guide.

Called “America’s wisest and most respected authority on psychedelics and their use,” Jim Fadiman has been involved with psychedelic research since the 1960s. In this episode, we discuss the immediate and long-term effects of psychedelics when used for spiritual purposes (high dose), therapeutic purposes (moderate dose), and problem-solving purposes (low dose). Fadiman outlines best practices for safe “entheogenic” voyages learned through his more than 40 years of experience–from the benefits of having a sensitive guide during a session (and how to be one) to the importance of the setting and pre-session intention. And that’s just the tip of the iceberg.

We also discuss new uses for LSD and other psychedelics, including extremely low doses for improved cognitive function. Cautioning that psychedelics are not for everyone, he dispels the myths and misperceptions about psychedelics, which are commonly circulated in textbooks. Fadiman explain how — in his opinion — psychedelics, used properly, can lead not only to healing but also to scientific breakthroughs and spiritual epiphanies.

Listen to this episode on iTunes.
Stream by clicking here.
Download as an MP3 by right-clicking here and choosing “save as”.

Plus, a bonus you might have missed — Sam Harris, PhD, on meditation, neuroscience, and psychedelics (stream below or right-click here to download):

This episode is brought to you by 99Designs, the world’s largest marketplace of graphic designers. Did you know I used 99Designs to rapid prototype the cover for The 4-Hour Body? Here are some of the impressive results.

QUESTION(S) OF THE DAY: If you couldn’t use drugs and wanted to experience some of the benefits discussed in this episode, what tools might you use? Please share and explore answers in the comments here.

Do you enjoy this podcast? If so, could you please leave a short review here? I read them, and they keep me going. Thanks!

SHOW NOTES — I ran out of time on these show notes, but I’m happy to promote your Twitter or Facebook page to 1-2M people on this blog (with a link) if you’re the first person to leave good show notes below (including links) in the comments! “Good” show notes include links to all the people and main subjects mentioned, at a minimum; Wikipedia links are great. I reserve the right to go to the 2nd or 3rd person if websites/pages are too sketchy for me to promote.

Here’s a start: The Psychedelic Explorer’s Guide

Thanks for listening!

Discussing life and investing with Mark Hart and Raoul Pal.

[DISCLAIMER: I’m not a doctor, nor do I play one on the Internet. Speak with a medical professional before doing anything medical-related, m’kay?]

There is something here for everyone.

This post details two jam-packed discussions  — one with world-renowned macro investors and investment strategists (Mark Hart and Raoul Pal), and another with a top performance doc you’ve referenced hundreds of times (Peter Attia, MD).

In both, we address dozens of topics, including:

- How do you choose an optimal investment style?

- What’s the most useful definition of “ROI” for lifestyle purposes?

- What are the 5 lesser-known physical tests you should consider?

- How does hormone therapy fit into the bigger performance and longevity picture (or not)?

- Productivity and exercise/diet tips from all participants.

Below, you’ll also find the most comprehensive show notes and links I’ve done to date. They’re DEEP.  If you like them, please let me know in the comments, as these take a TON of time to transcribe and summarize.

EPISODE 63 — I am interviewed by Mark Hart and Raoul Pal for Real Vision Television, which was created to combat the dumbed-down approach to finance in traditional media. Mark predicted and bet on the subprime mortgage crisis, the European sovereign default crisis, and more. As Forbes put it, related to Mark, “Sometimes, combing through a mountain of manager letters felt like reading the newspaper years in advance.” We talk about nearly everything in this roundtable.

EPISODE 65 — Peter Attia, MD, answers your most popular 10-15 questions (e.g. top blood tests, hormone therapy, increasing VO2 max, long-term ketosis, etc.), as voted on by thousands of you. Peter is President of NuSI and a tremendous endurance athlete in his own right.

Listen to these episodes on iTunes.
Stream by clicking here for investing or here for health/longevity.
Download both as MP3 by right-clicking here (investing) or here (health) and choosing “save as”.

This podcast is brought to you by Mizzen + Main. Mizzen + Main makes the only “dress” shirts I now travel with — fancy enough for important dinners but made from athletic, sweat-wicking material. No more ironing, no more steaming, no more hassle. Click here for the exact shirts I wear most often. Order one of their dress shirts this week and get a Henley shirt (around $60 retail) for free.  Just add the two you like here to the cart, then use code “TIM” at checkout.

This episode is also brought to you by 99Designs, the world’s largest marketplace of graphic designers. Did you know I used 99Designs to rapid prototype the cover for The 4-Hour Body? Here are some of the impressive results.

QUESTION(S) OF THE DAY: What is the best investment advice you’ve ever read or heard? Please share and explore answers in the comments here.

Do you enjoy this podcast? If so, could you please leave a short review here? I read them, and they keep me going. Thanks!

And here are the copious show notes and links for both episodes…

Part 1 – Investing and Life Optimization – Episode #63 (Links and Time Stamps)

Listen to this episode on iTunes
Stream by clicking here

People Mentioned

Josh Waitzkin
David Allen
Ben Franklin
Marcus Aurelius
Peter Drucker
Michel Thomas
John Smith (Oklahoma State Olympic wrestler)
Paul Tudor Jones
Mark Twain
Socrates
Ray Cronise (NASA researcher)

Companies Mentioned

23andMe 
Navigenics
Headspace (meditation app)
Calm (meditation app)

Books Mentioned

Outliers by Malcom Gladwell
Exploring the World of Lucid Dreaming by Stephen LaBerge
Mastery by Robert Greene
What I Learned Losing $1 Million by Jim Paul
The Art of Learning by Josh Waitzkin

Selected Links from the Episode

Uric Acid
Glycemic Index
Maslow’s Hierarchy of Needs
Adiponectin Hormone
Transcendental Meditation
Vipassana Meditation

Time Stamps

Raoul sets the stage for the conversation [3:33]
Tim discusses his background [4:13]
Mark discusses his background [5:30]
How Tim approaches productivity improvements [8:15]
How Mark implemented Tim’s advice [11:15]
Establishing a baseline for self-tracking [13:20]
Hacking 10,000 hours to mastery [17:05]
How to hack breakfast [21:25]
How to hack insomnia [22:35]
Hacking cheat meals [23:25]
Genetics testing [25:10]
Thoughts on time management [26:10]
Cold (ice bath) and heat (sauna) therapy [31:03]
Lucid dreaming [34:35]
How to find out what you are good at [39:30]
On Journaling [41:55]
Feeding your subconscious mind [45:10]
Tim’s calling [47:50]
[On constantly improving [52:23]
On enjoying the journey [56:00]
Psychological dynamics of making or losing money [57:34]

Key Takeaway Show Notes

How to Approach Productivity Improvements

There are a number of ways to try and improve the performance of a company, group of people, or single person.

If you look at it like rally car racing, you have a racetrack that is designed to kill you.

It is not designed to be as safe as possible. The path is somewhat known, but the terrain is unknown (it could be raining, sleeting, etc.)

People tend to have this separation of mind and body, but at the end of the day you have certain levels of neurotransmitters that are produced and depleted at a certain rate, and that is the rate-limiting step in your mental performance.

If you want to have better levels of working memory and sustained attention, etc – you can optimize those by optimizing the car (i.e. the body in this case).

There are also process things like what are the daily habits and ways you approach turning your effort on or off for productivity and recovery throughout the day that you can tweak.

This would be the example of driving the car.

On Self-Tracking

You want to establish a self-tracking baseline.

You don’t want to make health decisions on once-annual blood tests because if you took that test the very next day the values would be different.

What you are interested in (in terms of blood values) is not just a snapshot in time, but rather you want to understand the trends.

Journaling is also a good way to establish a baseline in terms of a daily and weekly routine to identify what led you to states of flow or what 20% of activities / people are producing 80% of your negative emotions / bad decision-making.

On Hacking

There are many ways to circumvent the 10,000-hour rule for almost any skill.

Study the anomalies rather than discarding them as outliers.

One easy hack is to have 30 grams of protein within 30 minutes of waking up (lentils, spinach, and two whole eggs for example).

By doing this, it is not uncommon to lose 20 pounds in the first month if you have 20% body fat (if you are a male).

If you have trouble sleeping, it is often due to low blood sugar.

You could have a tablespoon of unsweetened almond butter before you go to sleep, and you will see a lot of people who are chronically fatigued fixed immediately.

If you have to have a cheat meal you could have a tablespoon of vinegar before the meal, which will help lower the glycemic index (your glucose response to that meal).

On Time Management

Time is one of several currencies.

A currency is something you trade for something else.

Time is non-renewable, whereas capital is renewable.

In the hierarchy of prioritization (past a certain point of Maslow’s needs), time should take priority.

If you don’t have time it is an indication of not having sufficiently clear priorities.

On Cold (Ice Baths)

Cold exposure can improve immune function, serve as anti-depressant therapy, and effects hormones like adiponectin (which leads to increased rate of fat loss in many cases).

On Lucid Dreaming

You can further reinforce or develop your skills while you’re sleeping during lucid dreaming.

Lucid dreaming not only improves performance, but also helps you develop present state awareness.

On Journaling

Journaling has tremendous value, especially if you don’t view yourself as a writer.

Writing allows you to freeze your thoughts in a form that you can analyze.

You should write down your fears and worries, and explore them. This will clarify what they are.

Sometimes they will end up unfounded, and you can remove them as an influence.
Other times it will clarify how those risks can be mitigated.

Part of the value is taking these muddy distractive thoughts and imprisoning them on paper so you can get on with your day.

On Constantly Improving

Seeking constant improvement and dissatisfaction do not have to go hand-in-hand.

If you aren’t getting stronger, you are getting weaker.

The way you reach equilibrium, or the sensation of balance, is by having appreciation and a set of activities and practices for that.

On Enjoying the Journey

At the end of the day you have to focus on the process because, due to good or bad luck, you can get a bad result after a very good process or a great result after a very bad process.

You can also help avoid depression that can come from bad outcomes by enjoying the process.

 

 

Part 2 with Dr. Peter Attia – Episode #65 (Links and Time Stamps)

Listen to this episode on iTunes
Stream by clicking here

Medical Terminology –

APOE Genotype
LDL Particle Number
LP(a)
OGTT (Oral Glucose Tolerance Test)
IGF-1 (Insulin Growth Factor 1 Level)
Desmosterol
Hyperinsulinemia
Metformin
AMP Kinase
PCSK9
Homocysteine
C-reactive protein
Uric Acid
Cirrhosis
Metabolic syndrome
Ketogenic diet
VO2 Max

People Mentioned

Elizabeth Holmes
Gerald Reaven

Companies Mentioned

Theranos
Health Diagnostics Laboratory
Nutrition Science Initiative (NuSI)

Books Mentioned

Getting Things Done by David Allen

Time Stamps

What are the top 5 biological tests everyone should get? [4:53]
Should you eat carbs following weight training to promote anabolism within the muscle? [12:00]
What are the top 10 supplement recommendations? [15:11]
Should the ketogenic diet be a short-term intervention or a long-term lifestyle? [20:48]
Blood testing at home [28:45]
Should you not drink alcohol? [32:40]
The results of Peter’s insulin suppression test [38:45]
How do you figure out if a ketogenic diet works for you? [47:30]
What type of cardio is best for you? [50:54]
When can we expect results from the energy balance consortium? [58:05]
Testosterone replacement for men [1:00:00]
How Peter maintains his productivity [1:06:22]

Key Takeaway Show Notes

What Are the Top Five Biological Tests?

This answer depends on an individual-by-individual basis and the risks each person faces (cardiovascular disease, cancer, etc.)

Through the lens of preventing death these five tests are the most important:

APOE Genotype – helps us understand what diseases you may be more (or less) at risk for.
LDL Particle Number via NMR (technology that can count the number of lipoproteins in the blood) – counts all of the LDL particles, which are the dominant particles that traffic cholesterol in the body both to and from the heart and to and from the liver. We know the higher the number of these particles the greater at risk you are for cardiovascular disease.
LP(a) via NMR – This is the most atherogenic particle in the body. If this is elevated (independent of the LDL particle number) it is an enormous predictor of risk and something to act on indirectly (diet and drugs don’t seem to work as effectively in mitigating this).
OGTT (Oral Glucose Tolerance Test) – This is a time 0-hour, time 1-hour, and time 2-hour test that looks at insulin and glucose. The 1-hour mark is where you may see the early warning signs with elevated glucose levels (anything over 40-50 on insulin), which can represent hyperinsulinemia (a harbinger for metabolic problems).
IGF-1 (Insulin Growth Factor 1 Level) – This is a pretty strong driver of cancer. Diet can help keep IGF-1 levels low.

Should You Eat Carbs Following Weight Training to Promote Anabolism Within the Muscle?

It depends what you are optimizing for.

If your primary objective is to increase you muscle size, then yes there is a benefit to consuming carbohydrates and / or whey protein.

However, if you are someone like Peter who could care less about the size of your muscles then the answer is no you should not do that.

Peter doesn’t even consume whey protein post workouts anymore because he is optimizing for longevity and using caloric restriction as one method for that.

What Are the Top Supplement Recommendations?

There are few things everyone should take across the board unanimously.

It is highly individualized based on your needs and goals.

Peter takes:

Vitamin D
Baby Aspirin
Methylfolate
B12
B6
EPA
DHA
Berberine
Probiotic (which he cycles on and off of)

He takes all of these because he is managing to certain targeted levels for all of these markers that he can’t get to without supplementing.

Peter does not take:

Multivitamin
Vitamin A
Vitamin K
Vitamin C
Vitamin E

Should the Ketogenic Diet be a Short-term Intervention or a Long-term Lifestyle?

Peter is not sure, but questions the evidence of any society (for example, the Inuit culture) that has been claimed to have lived entirely on a ketogenic diet in perpetuity.

However, this doesn’t mean that ketogenic diets cannot or should not be sustain long-term.

Nobody has done a long-term study of people on ketogenic diets.

The data we do have is generally conflicting.

There is a lot of documentation on ketogenic diets being safe and effective, at least over the short-term (less than 1-year) for type 2 diabetes and obesity.

Peter spent 2.5 years in ketosis, but hasn’t been for a little over 1 year consistently.

He does still get in ketosis once per week as a result of fasting, and he feels he is at his best on a ketogenic diet.
The main reason to move away from it today for Peter was a craving he has had for more fruits and vegetables, which makes it hard to stay in a ketogenic diet.

Going forward he would use a diet that cycles in and out of ketosis, but it is less about him believing there is long-term harm in ketosis and more about him scratching other itches in experiencing a broader array of foods.

It is pretty clear when a ketogenic doesn’t work.

When C-reactive protein, Uric Acid, homocysteine, and LDL Particle numbers go up it is clear that diet is not working for that person.

On Blood Testing at Home

What is interesting is what a company like Theranos is doing, which is creating a black box that allows you to use less than a thimble of blood and use that for a very broad away of testing.

The goal may be to have these in places like a CVS where you can go in and put a finger prick of blood on a strip and get a wide array of testing.
Legal hurdles could be a challenge here.

Should You Not Drink Alcohol

Peter has never seen convincing evidence that the addition of alcohol creates a health benefit.

For some people, ethanol alcohol, up to reasonable doses, has no harm.

Other people are prone to having an inflammatory response from drinking even a small amount of wine or beer.

Peter recommends doing an elimination-reintroduction test.

Knock alcohol out of your system for 1-month while making no other change, and then slowly reintroduce it.

What Type of Cardio is Best For You?

The type of cardio activity that puts an undo stress on the heart, in terms of cardiac output, is not ideal.

The heart has to expand (open much wider) to accompany the extra blood volume.

If that expansion sustains for a long period of time it can result in deformation of the electrical system of the heart (particularly the right side of the heart as it is less muscular than the left).
This can result in electrical system failures of the heart.

At very low levels of physical activity the outcomes are not good (people don’t live that long).

At medium levels of physical activity (30-45 minutes a session / 4 sessions a week / modest output) had the best outcomes where people lived the longest.

Really high levels of physical activity (greater duration / greater intensity) resulted in the curve falling down again.

Testosterone Replacement for Men

This is a complicated topic because we live in a society where somehow we have let morality get in the way of science.

Testosterone replacement is a viable option in men with whom levels are deficient and symptoms justify the use.

The problem is we have this belief, which is not substantiated by rigorous science, that overstates the detriment of its use.

The data is not clear that hormone replacement in men results in an increased risk of heart disease.

People are more willing to accept that testosterone replacement in men actually reduces the risk of prostate cancer.

The problem with all hormone replacement is that the numbers alone aren’t significant, which means you have to treat patients based on symptoms.

How Peter Maintains His Productivity

Peter is a big fan of creating to-do lists, and he carries physical cards with him for daily, weekly, and long-term professional tasks. He also carries a personal monthly to-do list.

Writing these things down takes the stress out of it.


Most of the anxiety is worrying you will *forget* something, not feeling overwhelmed about *doing* things.

 

This post delves into the good, the bad, and the ugly of all things CrossFit.  It answers many important questions, including:

- What are the 3 most dangerous exercises in CrossFit gyms?

– What are the most common nutritional mistakes of CrossFit athletes?

– What do elite CrossFit athletes do differently than the rest? Example: How do Rich Froning and Jason Khalipa warm up?

– Is the CrossFit Games really CrossFit?

– Is CrossFit a fad?

– What is the future of CrossFit?

The man to answer all this (and much more) is Kelly Starrett.  He’s trained CrossFit athletes for more than 130,000 hours (!) and 10 years at San Francisco CrossFit, which opened in 2005 as one of the first 50 CrossFit Affiliates in the world. There are now more than 10,000 Affiliates worldwide.

Kelly’s clients include Olympic gold medalists, Tour de France cyclists, world record holders in Olympic lifting and powerlifting, Crossfit Games medalists, professional ballet dancers, and elite military personnel.

Even if you have zero interest in CrossFit, this conversation invites you inside the mind of one of the world’s top coaches.  Kelly discusses habits, strategies, and thinking that can be applied to nearly everything.

As a bonus, I’ve also included our first conversation below, which includes disgusting amounts of alcohol, my personal doctor, and our tactics for becoming the guy from Limitless.

Listen to this episode on iTunes.
Stream by clicking here.
Download as an MP3 by right-clicking here and choosing “save as”.

Plus, the booze-enhanced episode on all things performance enhancement (stream below or right-click here to download):

This podcast is brought to you by Mizzen + Main. Mizzen + Main makes the only “dress” shirts I now travel with — fancy enough for important dinners but made from athletic, sweat-wicking material. No more ironing, no more steaming, no more hassle. Click here for the exact shirts I wear most often. Order one of their dress shirts this week and get a Henley shirt (around $60 retail) for free.  Just add the two you like here to the cart, then use code “TIM” at checkout.

This episode is also brought to you by 99Designs, the world’s largest marketplace of graphic designers. Did you know I used 99Designs to rapid prototype the cover for The 4-Hour Body? Here are some of the impressive results.

QUESTION(S) OF THE DAY: If you had to pick one sport or weightlifting movement for the rest of your life, what would it be and why? Please share and explore answers in the comments here.

Do you enjoy this podcast? If so, could you please leave a short review here? I read them, and they keep me going. Thanks!