Tim visited the Googleplex — the Mountain View-based headquarters of Google — and had a public chat. I was interviewed and made sure that we covered some ground that has not been discussed before. There were questions such as:
What has been the most important Stoic teaching that I’ve come across?
How do I manage the many requests I receive?
What are the factors or elements that have led to the success of the podcast?
Where do I see myself in five years?
If I could pick three people — alive or dead — to be in my personal board of directors, who would they be?
How do I experiment with my dog training?
What are my recommendations for longevity?
How do I fight insomnia?
Dr. Ruth Patterson, a professor in the UC San Diego Department of Family Medicine and Public Health as well as Associate Director of Population Sciences and leader of the Cancer Prevention program at Moores Cancer Center at UC San Diego Health. If you enjoyed my last episode with Dr. Satchin Panda, I have good news! This will also be a great episode for you, since we talk about some similar ideas, but focus more on the human side of things, especially when it comes to time-restricted eating, since Dr. Patterson does primarily clinical research. In this 45-minute podcast, we talk about… The importance of time-restricted eating as a practical public health intervention, mostly for it’s ease of implementation, that may have a widespread impact on disease risk. Why you should probably make sure your time-restricted eating window occurs earlier in the day, rather than later. How the first 5% drop in weight loss can have disproportionately large effects on the metabolic factors associated with breast cancer risk when compared with subsequent weight loss. The association of longer fasting durations beginning earlier in the evening and improved sleep in humans, as well as spontaneous physical activity in their day-to-day lives. The relationship between metabolism and breast cancer risk. The effect of lifestyle factors, such as obesity, physical activity, what and even when you eat, whether or not you smoke tobacco… and how even modest changes, such as consuming food earlier in the day and only during an 11-hour window, can decrease breast cancer risk and recurrence by as much as 36%. The importance of starting your fast earlier in the evening, and how an earlier eating window has been shown to correlate to reductions in inflammatory markers.
Dr. Dominic “Dom” D’Agostino (@DominicDAgosti2) is an assistant professor in the Department of Molecular Pharmacology and Physiology at the University of South Florida Morsani College of Medicine, and a senior research scientist at the Institute for Human and Machine Cognition (IHMC). He has also deadlifted 500 pounds for 10 reps after a seven-day fast.
Dom focuses on ketosis, ketones, and the ketogenic diet — so you can consider this a ketosis master class (especially if you combine both episodes, though this one does stand alone).
If you have an interest in these types of metabolic therapies, whether for performance enhancement, endurance, weight loss, or fighting cancer, diabetes, or any number of other maladies, you will find a gem within this episode.
Dr. Rhonda Patrick speaks with Dr. Satchin Panda, a professor at the Salk Institute for Biological Studies in La Jolla California. Satchin’s work deals specifically with the timing of food and it’s relationship with our biological clocks governed by circadian rhythm and also the circadian rhythm in general. In this video we discuss… The fascinating history of experimentation that ultimately elucidated the location for the region of the brain necessary for a properly timed sleep-wake cycles. The relationship between our body’s “master clock” and it’s many peripheral clocks. Why infants sleep so intermittently, instead of resting for a longer, sustained duration like healthy young adults… and why this sustained rest also goes haywire in the elderly. The fascinating work Dr. Panda took part in that lead to the discovery of a specialized light receptor in the eye that sets circadian rhythms and is known as melanopsin. The important relationship between the relatively light insensitive melanopsin, which requires around 1,000 lux of light to be fully activated, and its control of the circadian clock by means of activation of the suprachiasmatic nucleus and suppression of melatonin. The effects light exposure seems to have on next-day cortisol, a glucocorticoid hormone that regulates around 10-20% of the human protein-encoding genome. The clever experimental design by which Dr. Panda and his colleagues discovered that certain circadian rhythms, especially of the liver, are entrained by when we eat, instead of how much light we get. This underlines the fact that, when managing are circadian rhythm, both elements are important! One of the more surprising effects of time-restricted feeding in mice eating a so-called healthy diet: increases in muscle mass and even endurance in some cases. Interested in trying out time-restricted feeding? Don’t let your data points go to waste! You can try out time-restricted feeding and have a real impact on human research! Commit to 14 weeks and download Dr. Panda’s mobile app to get started. Learn more at: mycircadianclock.org/participant
Ryan Holiday (@RyanHoliday) is a strategist and writer. He dropped out of college at 19 to apprentice under Robert Greene, author of The 48 Laws of Power, and later served as the director of marketing for American Apparel. His company, Brass Check, has advised clients like Google, TASER, and Complex, as well as many prominent bestselling authors. Holiday has written four previous books, including The Obstacle Is the Way, which has been translated into 17 languages and has a cult following among NFL coaches, world-class athletes, TV personalities, political leaders, and others around the world. Ryan lives on a small ranch outside of Austin, Texas, and his latest book is Ego Is The Enemy.
Ryan and Tim cover a lot in this conversation, including:
Meltdowns and how Ryan handles them
Workaholics Anonymous — How it works, what worked for him, what didn’t
The tipping points for his last book, The Obstacle Is the Way
External versus internal obstacles
Sherman versus Grant leadership and “success”
Howard Hughes versus Elon Musk
Thinking of “first principles”
If you only have 5 minutes, listen to what Ryan believes is one of the biggest threats to your creativity.
Dr. Rhonda Patrick speaks with Ray Cronise, a former NASA material scientist and cofounder of zero gravity, a company that offers weightless parabolic flights to consumers and researchers. In this episode, coming at the tail end of a rather extreme 23-day water fast for Ray, we discuss, perhaps unsurprisingly, some of the benefits that are associated with fasting! Ray talks about shifting one’s perspective from looking at nutrition only through the lens of meeting day-to-day nutritional needs, and instead, also considering optimizing metabolism for longer-term effects as well, the importance of thinking about longevity in the context of functional healthspan, some of the similarities between the body’s physiological response to heat stress, cold stress, and exercise and so much more. Learn more about Ray Cronise by visiting his website at hypothermics.com (raycronise.com) or by saying hello on twitter: twitter.com/raycronise. Finally, Ray also has a book available for pre-order called “Our Broken Plate.”
Dr. Rhonda Patrick returns with another nutrient dense discussion with Joe on cryotherapy/cold showers, diet, and exercise. As always this is not to be missed and we’ve noted all the most important parts for you, as it can be overwhelming in detail.
LONGEVITY, EPIGENETICS, MICROBIOME HEALTH & THE DIFFERENCE BETWEEN EATING FOR LONG-TERM WELLNESS VERSUS PERFORMANCE
This episode is a geeky deep dive into the hardcore science behind everything from telomeres and the mechanisms behind aging and longevity to the primacy of maintaining microbiome health; oxidative stress and the relationship between inflammation and chronic disease; epigenetics and genetic disposition versus expression; and of course nutrition – divining truth from myth, the impact of micronutrient inadequacies, focused supplementation and the difference between eating for optimal wellness versus performance.
By popular demand, this is a follow-up with the amazing Derek Sivers (@sivers)!
This episode can be listened to independently of Tim’s first popular conversation, and he answers some of my (and your) favorite questions.
Originally a professional musician and circus clown, Derek created CD Baby in 1998. It became the largest seller of independent music online, with $100 million in sales for 150,000 musicians.
If you only listen to one answer from this episode, don’t miss his response to “What do you believe that other people think is insane?” It get progressively weirder and weirder and starts around 34:09
Tim looks back at his amazing year in podcasting and highlights the best ideas/recommendations.