As I get older, I think the rule number

one is don't get injured because they

accumulate. And then number two,

something's better than nothing. So if

for whatever reason, life got in the

way, you were defeated, and you're not

going to be able to make it to the gym

for an hour, it's like, look,

do 10 laps in the pool, do 20 push-ups,

do something. There's no excuse that you

can give that would take those types of

options away. So rather than pushing it

and pushing it and pushing it to another

day, just scaling down to something

minimal. And I think if you do that

consistently, it's pretty hard to lose.

I am going to just hop into it. Take

advantage of everybody being here.

Thanks for joining. There were a lot of

questions submitted, hundreds upon

hundreds. Narrowed that down to a few

dozen and I will answer a handful and

then we'll hop to the live feed and

answer questions there. So the first

question is from Christine and here it

is. Over the years we've watched you

going through quite a transformation

from a driven hyperoptimized logical

business investor to a grounded

relationship focused man talking openly

about trauma, mental health struggles

and meditation. What are your comments

on the transformation? And for someone

who is still stuck in the driven

hyperoptimized logical phase and sees

that they need to change something, what

advice would you give? So the first

observation

or perhaps question I would pose in

response to that is are you stuck? Maybe

you're not stuck. And I say that because

my shift certainly eventually, and it

took me decades to get there, focusing

on

addressing childhood sexual abuse and so

on, which I've written about

extensively, so I won't belabor it here

and drag people into that, was because I

recognized

over time that the 17 separate problems

I thought were separate were in fact all

stemming from this unressed elephant in

the

that required

some

I don't want to say handling maybe it's

metabolizing maybe it's revisiting maybe

it's recontextualizing as an adult so

that was a necessary step for me I

couldn't proceed past go without

addressing that I don't think everyone

requires that and

there are tools I think that almost

anyone can benefit from that may steer

you towards introspection or more

internal validation versus external

validation. Like some of you will

recognize this. The book Awareness by

Anthony Dlo. I still read it at least

once a year. There are frameworks that I

think nearly anyone can benefit from

like IFS internal family systems and I

did a live session on this podcast with

the founder of IFS Richard Schwarz. I

would caution though that just as you

frame the question as being stuck in a

driven hyper optimized phase, it is just

as easy, if not easier, to get stuck in

doing the quote unquote work. And you

only have to visit Austin to see what

I'm talking about. There are lots of

people who can't seem to get past a

hyper reflective

neverending cycle of polishing the self.

And I think that

any obsession with the self, whether

that is validated by others through your

bank account or achievements or getting

pats on the back for doing the quote

unquote work, is poisonous and excess,

right? The dose makes the poison. And I

think it applies here. So I would say

maybe you're not stuck. Number one, that

deserves from some examination. That

deserves some examination.

But I do think awareness, IFS, there are

a handful of things that anyone that I

know certainly has benefited from or can

benefit from. So I would start there.

So I'll leave it there for now.

The next question is from Mike R. Much

of your work focuses on reversible

experiments, but the stakes of

reinvention rise in your late 40s when

career, family, health, plus financial

responsibilities make big moves harder

to test. How would you distinguish a

genuine next chapter from an impulse to

escape your current life? Would you use

a 30-day experiment, or is there a

better framework for evaluating a major

career/life pivot? So, I'm going to try

to keep this short, but I would say read

a blog post by Derek Civers that is

titled There are always more than two

options. And you can find that very

easily, but it is civersopson.

So that's siv.rsoptions.

And let's see if I can pull this up for

a second. And in effect, he says when

people say they only have two options,

it means they got stuck. Once people get

two options, they start comparing pros

and cons of those two and forget to

think of more. As an example, a friend

was trying to decide whether to stick

with his frustrating job or quit and

start his own company. I suggested some

other options. This is all reading from

his blog post. Bullet number one, build

your new company outside of work hours.

Do this until the income from the new

company is 50% of your salary, then

quit. Bullet two, show up to your job

but secretly just work for your own

company all day. Do this until you get

fired. Bullet three, bring your new

company idea to your boss and propose it

as a division of their company so you

can stay on salary. Last bullet, do

neither and move to New Zealand to be a

tour guide. After exploring more

options, my friend realized that he

didn't actually want to start a new

business. He was just avoiding fixing

his current situation. All right. I'm

not saying that's the case for you,

Mike, but I would say that you probably

have a lot of options you could list out

if you took the time. And we all fall

prey to the A versus B trap, but there's

almost you can always come up with C, D,

E, F, and G. So that would be step

number one for me. And then

beyond that, I would say

write down all the things that you find

might lead you to want to escape your

current life, right? What are those? And

I think a lot about something that Chris

Bosch shared in a conversation with me

on this podcast. He's an 11time NBA

All-Star and he talked about in the

context of gratitude metaphorically if

you were to sit around a table and he

might have been crediting someone else

but if you had five people and they all

put all their problems on the table you

would pick your problems right back up.

So sometimes your problems seem really

bad because you are most intimate with

what you experience. But if you were to

take all of the insecurities and

friction and challenges and relationship

wos of your five best friends, put

everything on a table, you might rush to

pick up your own problems again. So I I

would say that

as a thought exercise, that is that is

also valuable.

30-day experiments, I'm always a fan of

two to four week experiments, but you

don't have to make it binary, right? You

could do it after hours, you could do it

on the weekends. This is something that

I've recommended in the 4-hour work week

with respect to developing your own

businesses or lifestyle muses and I

still think it applies to many many many

different things. And coming back to

dose, there may be something that you

really enjoy in small doses. And this

also hearkens back to a story in the

4-hour work week which dives into let's

just say surfing. If you love surfing

maybe on the weekends because it is an

alternative a contrast to what you do

throughout the week that does not mean

that you would enjoy surfing as your job

if you had it as an obligation from

Monday to Friday. Right? So you want to

expand the volume of something like that

to test the hypothesis before you jump

from A to B. So, I'm not sure if that

answers your question super directly,

but that's how I might try to think

through it. All right, next question is

from Nathan B and he talks about, you

know, his father watched electricity

reach his community and these various

technological changes over time and then

I'll hop to the I think the crux of the

question. So

in effect AI feels different and I would

agree with that not merely another tool

but dot dot dot dot dot five-year

predictions now seem almost unserious.

So here's my question. If you were a

capable but nonf famous intellectually

curious person responsible for

protecting and providing for a family

determined to remain useful, healthy,

financially resilient, and morally

grounded. What concrete practices,

skills, relationships, and experiments

would you prioritize during the next 12

months to prepare for the coming decade?

So, that is a tall order. It's a very

good question. I don't know if I can and

I don't think it would be helpful

actually maximally for me to try to

parse that into each bullet point. But I

can tell you how I've been thinking

about this with respect to teaching

children or upskilling yourself or maybe

creating a flack jacket of sorts. And I

have approached this from dozens of

different angles and I keep coming back

to

learning,

asking questions, written and verbal

communications and negotiating. Those

are a handful of skills that I think

will remain constant. And I could defend

each of those, but I will say that with

AI and certainly with so many people

having their massive bank accounts and

net worths tied into this, there is a

lot of selling of all of the change that

is coming. And there is a lot of change

that is already here and it's going to

accelerate. But

the more things change, the more certain

things I think remain constant, right?

The necessity of in real life close

human relationships is not going away as

a prerequisite for mental and spiritual

health, right? That social component, we

could just call it social health, which

includes all of that. But I would focus

on learning. And this is going to sound

like I'm shilling my own bags here, but

the metalarning section of the 4-hour

chef, I think the 4-hour chef is a book,

tried to do too much, but the very first

section, which is something like 80

pages on metalarning, I do think is

worth a revisit if you haven't in a

while. And learning once you try to

break it down into its constituent

building blocks

really comes down in many cases to

asking questions. And the asking of

questions is important not just for

interviewing other people or asking

questions of other people to try to

separate fact from fiction. It's equally

important for asking yourself questions.

And this is where all things are

interrelated and awareness by Anthony

Dlo and so on will tie into this 8020

analysis. It's really a collection of

questions for examining your assumptions

and separating signal from noise. Uh so

we come down to asking questions and

then we have written communications and

verbal communication. And I think in

many cases and Kevin Kelly for instance

the founding editor of Wired magazine

would say that he doesn't write what he

knows. He writes in order to better

understand what he thinks to figure out

what he thinks. And I don't think these

are going away. Uh, sure you could try

to just walk and talk into an LLM, and I

do that as well, but there's a lot of

bias built into that, not just by the

people who design the systems, but by

the force of memory function across

different chats and threads, you're

going to get a lot of self-reinforcing

feedback. So, I do think getting offline

like I did today, I spent 90% of my day

today with pen and paper. And maybe that

just dates me as a boomer, but I don't

think so. It removes distraction and I'm

able to be much more nonlinear off of a

keyboard where I have to hit return to

go down, right? I really like to use

arrows and so on. So, anything that will

improve written comms, there are many

books on this certainly on writing well

by Zincer. Verbal comms you can, it's

going to sound so antiquated, but like

join a local toast masters or something

like that. get used to standing up and

talking and that would be on the group

side and then separately negotiating

that's not going anywhere. So learning

how to propose and craft deal structure

for in most cases ideally win-win

outcomes but that's not reality 100% of

the time but negotiating whether that's

and these are some older callbacks for

me but the secrets of power negotiating

by Dawson I remember had a huge impact

on me getting past no had a large impact

on me there are other books that provide

frameworks and I've interviewed a lot of

these people so you can also

look at the archive of the podcast for

people involved with the Harvard

negotiating project and I actually

interviewed one of the co-authors of

getting to yes it's William Yuri and

those are all worth jumping into but

learning asking questions written comms

verbal comms and negotiating is really

where I would focus. I think that those

are

meta skills that can be applied across

disciplines to almost every everything

and anything. So that's probably where I

would focus in terms of morally

grounded. I mean, man, read philosophy.

Philosophy is not for people in academic

ivory towers. In my opinion, if you look

back, it's learning how to live. And I

think that you can establish consistent

moral codes. Religion would be another

option. Certainly not averse to that.

There are many different paths to the

same goal, which is having rules that

you follow consistently that allow you

to view yourself as a morally grounded

person. All right. Next is [snorts]

from Mason H. when you returned from

your sbatical in 2024. So FYI, on the

10th anniversary of the podcast, some of

you might remember I took a four-month

hiatus where we republished episodes. I

didn't record or publish any new

episodes. And part of this was to

experiment with Killing the Golden

Goose. Does the world end? When I bench

the goose for a short period of time and

I had a lot of fear around that. Turns

out, as with most fears, it was

ungrounded

and it was fine. But here's the

question. When you returned from your

sobatical in 2024, you set a new set of

rules for the kind of podcast you were

going to do moving forward. Which of

those rules have made it in the last two

years and which did you discard?

Any generalizable insights for those of

us trying to stay in blue oceans in our

own endeavors? All right. So, the last

part about generalizing, I would say if

you haven't read it, read the blue ocean

strategy. It is going to be increasingly

critical and important and certainly for

a lot of businesses existential

in the coming years. This is going to

become more and more valuable real

estate to figure out how to navigate.

All right, so the blue ocean strategy.

The other generalizable insight would be

fear setting. Use that exercise. You can

find it for free online. I did a TED

talk about it. You don't have to buy

anything. Use that to stress test your

fears related to any action. What is

holding you back? Right? What are the

costs of inaction? It's all laid out

very clearly. So look at that. But to

answer your question, I thought why rely

on my recollection? Because sometimes

our own assessments and recollection,

memory is an act of creating or

recreating might be self- serving,

right? I I might hallucinate to look at

things more favorably. So I asked one of

my key employees what his answer would

be and the rules that stuck which ended

up being very gratifying. Number one, no

book launching episodes, right? So

changing the rules around book launches.

That was probably the biggest change.

Just did not want to be in the podcast

aosphere rotation of the same guests

being on 20 podcasts at a time. Number

two, living legends.

wanted to interview people who are older

who perhaps had either not been on

podcasts or might not be on many

podcasts before they could no longer do

that and operate at a high level for a

few hours. So we had Andrew Won 84,

Richard Baylor 80, Tish Robbie 74, Wayde

Davis 72, David White, Frank Miller,

Danny Hillis, right? There are many

examples and whether or not these

episodes had maximum downloads, I would

not expect them to because a lot of

these names are relatively unknown

compared to celebrities certainly and

everything is being pushed to short

clips with name recognition or

sensational stuff and I try to avoid

both of those. I really enjoyed doing

this and the only way I'm gonna have any

endurance

in playing any game I choose to play,

which includes podcasting, is if I enjoy

doing it. Because if I enjoy doing it, I

have this prerequisite foundational

layer of energy which allows me in turn

to have attention which allows me to

take advantage of time and outlast

trends. Okay? So, and that could still

be a fatality, right? If everything gets

pushed to LLMs or whatever, but you get

the idea. Number three, experiments. So,

co-hosting episodes with like Nick

Kakonis, Kevin Kelly, I should do more

of that. So, it was nice to do this

review. Thank you for the question.

guided meditations with Henry Shookman,

the meditation Mondays. If you haven't

had a chance to check those out, go

check them out. You will feel better if

you incorporate them. Tim's Foundry

Kitchen, haven't given up on that one.

I'm going to do more of that. That

actually had a lot of impact behind the

scenes, but again, wasn't one of the

most downloaded episodes of the last

year. But in terms of impact in a few

very important ways that we were

tracking that are not reflected on

Spotify or Apple podcasts very

successful and then the simplify your

life episodes which I really really

really enjoyed doing those compilations

then we had a couple of household names

right we had a handful of household

names Tim Mcgra and so on which were fun

so that 9010 split meaning I'm going to

interview people in a barbell strategy

who are either relatively unknown like

Tish Robbie who's the air parent of Dr.

Seuss. Amazing story. You should check

it out. Last name is spelled R A B or

Tim McGirl, right? Almost everybody,

let's just say within certain

demographics knows who that is. A lot of

fun. And people who also who have just

not been on podcasts like Steve Young.

All right, so that is the answer to that

question. All right, the next one is

from Alec B.

And my answer will be pretty short to

this. I'm a therapist, so building

emotional closeness is literally my job,

and it's always come easy with women.

But I've never cracked male friendship.

If you were a 30-some with zero old

friend groups to lean on, what's the

actual first move? And how do you get

past how weird it feels to initiate with

another guy? All right, let me tell a

story first. So, I was in the mountains

of Montana with a small group of guys.

This has shown up in some of my writing

a couple months ago. and we're sitting

around this fire chatting and we're

having these really deep conversations

after a full day of activities together.

All right, so while we're doing the

activities, we're hiking, we're carrying

weight, we're tending llamas, long

story, we're fishing, we're like

climbing over rocks and doing stuff that

is somewhat dangerous. All of that is

activities together. And then late at

night, I think me there was some tea.

There might have been some whiskey. Who

knows? And later on, we were going to

grab some really magnified binoculars

and look at the full moon standing up on

a rock, which ended up being incredible,

by the way, if you have something with a

stabilizer. But while we were around the

fire, we were having this very deep

conversation. And one of the guys there

said, "You know why this works so well?"

And he said, "You know why also perhaps

men in particular, and not saying this

is limited to men, but love fires so

much, is no eye contact. You're staring

at the fire. It's not some weird sitdown

session where two guys are staring at

each other, which I think activates some

type of

millions of year old machinery that

reads as threat. We're just sitting

around a fire. No one's making eye

contact. It's kind of dark and we're

talking about all of this deep stuff,

right? But it was a relatively small

percentage of the total day. And this is

a long way of saying that I think men

and women are pretty different and women

are much more adept at the face-to-faced

verbal social element for lots of

fantastic evolutionary reasons. And uh I

think men just require and I'm talking

about like I guess like uh

heteronormative whatever whatever but

maybe not. That's my reference point of

course is shared activities. Men just

bond in different ways and I've tried

both. I've tried everything in between.

I've tried the extremes, right? And I

would just find activities. There was

another question from someone else about

moving to a new city. How would you

build relationships?

My answer would be to

really have all of it revolve around

shared activities. So, take your pick,

right? Is it morning swims? I like to do

something active. Is it rock climbing?

Is it fill in the blank? Something

inherently social where you have a

partner or people you're working with?

Maybe it's a run, right?

That is followed by some beers on fill

in the blank place, right? There's a lot

of this stuff out there. But those are

some of my thoughts. May not be the most

research supported, but I think it's

evolutionarily supported. And certainly

when I look at all of my male friends

who have the closest male friendships,

whether they are from 20 years ago or

from a year or two ago, shared projects

or shared activities is the answer. And

I have some relatively new male

friendships, say with Alan Lee. Have we

had a lot of deep conversations? Yeah.

But did we spend a year like building a

card game together? Yes. You get to see

kind of through the cracks

and indirectly talk about a lot of deep

stuff without actually

opening the kimono and talking about it

head-on, right? And I think that's one

example that comes to mind. All right,

long answer, but let's hop into the live

questions. I'm going to see what we have

here. Thank you, Hannah. Love your

episodes with women authors like Annne

Lamont, Liz Gilbert, Margaret Atwood,

and Cheryl Strade. Yeah, for sure. Mary

car is also just phenomenal. If you

haven't heard that one, check that one

out, please. All right, question about

the Saint protocol. This is a TMS

protocol that I've used for generalized

anxiety disorder and OCD. I have

actually tested a number of things since

can be incredibly effective getting in

some people 70 to or I should say some

groups of people 70 to 80% remission in

treatment resistant depression, things

like that. So, it's accelerated TMS.

You're applying basically a paddle or a

helmet to your head to affect different

brain regions. And sometimes it's not so

much a chemical issue. You just have

anatomical structures that are kind of

firing in the wrong order, right? It's

as if you were trying to say drive a

manual car, but you were using the

clutch and shifting the gears and so on

out of order. You kind of have to get

those in the right sequence. And I'm

simplifying, but this is one way to look

at it.

There is a company that I recently got

involved with maybe six to 12 months ago

called Ampa Health AMA and Jonathan

Downer, Dr. Jonathan Downer is involved

with this company and they have

developed a one-day protocol. So instead

of 5 days, which is sane, you're getting

10 stimulations a day. It's pretty much

all you're doing for a week. What

they've done is compress that into a

single day and they with what they call

the 1D protocol they pre-administer a

drug called descloerene which is

actually an antibiotic. They just give

you a small amount that induces helps

induce plasticity.

So I was able to get 3 to four months of

complete relief after one day which is

bananas. I mean it still blows my mind.

And I'm focused at this point more on

these ultra condensed, possibly

pharmacologically enhanced options

because most people can't take 5 days

off of work. Most people can't afford

what is involved in traveling to 5 days

of treatment, but a single day suddenly

really opens up the aperture of who this

could help. So I am paying a lot of

attention to that area and might have

more on that soon. question from Craig.

I'm gonna keep trying to answer these.

There's a lot of questions coming in, so

it kind of got bumped, but Craig was

asking me keys to building a long-term

dedicated fan base. Honestly, the best

advice I could give, I think, is just

like be try to be your authentically

weird self and follow your own

obsessions. And if something at least in

the non-fiction space, right, if you are

contending with a problem,

a challenge, a dream, and you're trying

to figure out how to get to that, I

think the personal is the most

universal. So don't try to read the tea

leaves to guess what your audience

wants. Just do what is interesting to

you, right? Don't be ashamed of your

obsessions. And that's going to come up

in some later answers as well.

And if you do that, you know, at least

you're taking care of yourself along the

way. You know, there's a lot more to it,

but the tools, the platforms, the

formats, all of that changes over time,

but this is how I think about it. And

also, I'm not aiming to impact a 100

million people, right? I'm like, well,

this helped me. Maybe it'll help

somebody else. Let me take good notes.

I'll share it. And if it really helps

five people, I will consider that very,

very well worth the time.

All right, moving down. Sebio, still

using kettle bells in your training.

What's an average week of training look

like for me recently? I do still use

kettle bells, especially for overhead

pressing. I don't do as much swinging as

I used to simply because of some lower

spinal issues. But I will do cleans and

then from cleans into shoulder pressing.

My workout routine right now is pretty

simple. The backbone, pun intended, of

that is lifting two to three times a

week. That really is the crux of it. I

just think for longevity,

weight training, if I had to choose one

modality, would be the pick. So, I'm

roughly breaking that into pushing

exercises, pulling exercises, and legs.

And those are my three weight training

workouts per week. Each one's about an

hour. Then yoga, one to two times a

week. I really like a yangar yoga

specifically for alignment and use of

props and so on. It's very adaptable in

that way. And then some form of movement

daily. Biking, swimming, walking. And as

I get older, I think the rule number one

is don't get injured because they

accumulate. And then number two,

something's better than nothing. So, if

for whatever reason, life got in the

way, you were defeated, and you're not

going to be able to make it to the gym

for an hour, it's like, look,

do 10 laps in the pool, do 20 push-ups,

do something. There's no excuse that you

can give that would take those types of

options away. So, rather than pushing it

and pushing it and pushing it to another

day, just scaling down to something

minimal. And I think if you do that

consistently, it's pretty hard to lose

over time. And that was

overlapping a lot with a question from

Barbara C. How are you staying fit these

days physically, mentally, and

soulfully? Mentally and soulfully,

honestly, it's having being very clear

on the one or two things that you are

focused on, say professionally. and then

being very very clear on the one or two

relationships that you are focused on

most. And then booking stuff with your

friend group. And you you can identify

the most quote unquote important friends

for all of those things I just mentioned

by doing a past year review. And people

can look up past year review to see how

I do that. That'll pop right up. All

right. Here's one from Stephen. What

workouts from the 4-hour body are you

still prioritizing in your routines?

There's there's a lot from the 4-hour

body. In the reversing injuries chapter,

you had chop and lift, those types of

exercises where you're basically in a

half kneeling position with a cable

pulley and you're rotating from kind of

like bottom right to top left or say top

right to bottom left or switching to the

other side. I think that kettle bells

still have a place, right? I'm not doing

as many swings, but doing single sided,

you know, one arm presses, for instance,

with kettle bells can, I think, be

incredibly effective for the time

invested. I am certainly using some

variant of AAM's protocol. So, typically

in my weightlifting workouts, I'm going

to be doing very strength focused stuff.

So, it might be kind of greasing the

groove along the lines of Pavle Tatsulin

where I'm doing 10 sets of two pull-ups,

right, with like 30 to 60 seconds in

between, very submaximal, right? And

then at the end of the workout, I'll do

some type of pulling movement with a

5-second up 5-second down cadence to

failure. Right? So, that would be

reminiscent of AAM's protocol. And you

know by and large if you look at my body

I mean it has from a body composition

perspective strength perspective the

spine issues have affected axial loading

top down loading somewhat but you know

I've been able to maintain very very

well between say 30 and almost 50 now.

So if you look at it like what I'm doing

seems to be working. There are always

tweaks to be made, but I think simple

works where complex fails a lot of the

time. All right, this is from Aaron G.

Imagine that your next podcast guest is

a high school senior who will become one

of the most successful people of their

generation, but today they look

completely average. What skills,

abilities, qualities would you be

listening for that teachers or schools

often overlook? This is pretty simple

and this is also how I find a lot of

interesting technologies, stuff on the

cutting edge

before it makes it to the mainstream.

And that can inform how you invest. That

can inform how you think about life.

It's just a fun way to explore

this thing called being human. I would

look at what they're doing on the

weekends and evenings. Probably I would

look at what these kids are doing

related to their obsessions. What are

their obsessions? Are they doing any

projects? Are they using initiative to

create things?

Are those approaches unorthodox? Are

they self-eing? If they're teaching

themselves something, what are they

teaching themselves? Right? And what are

the lessons beneath that? Because you

might be tempted to dismiss something

quickly. If it's like, ah, okay, it's

Minecraft. Who cares? It's like, well,

hold on a second. You know, what is that

actually teaching? All right, which

elements of that are they best at? All

right, which elements are they most

interested in? All right,

those are the types of things that I

would be looking for. All right, next

one is Niha G. How do you distinguish

between needing a vacation, being burned

out, and simply having outgrown the life

you've built? And once you realize

you've outgrown it, what would you do to

hone in on what needs to change? I'm

only going to address the first part of

that. So, how do you distinguish between

needing a vacation, being burned out,

and simply having outgrown the life

you've built? So, step number one would

be take a vacation. since that is a

temporary intervention and if that fixes

the problem then you know that perhaps

was the answer right so if you're asking

yourself a question is it abcd or should

I do abcd if there's one that is of

short duration try it cross it off the

list right that would be the first thing

and then you know being burned out might

be related to needing a vacation and

then simply having outgrown the life

you've built I would say take a mini

retirement and

That is another concept from the 4-hour

work week. I still do it once or twice a

year. This is taking

ideally at least three or four weeks

away from your usual routine or

business, right? And I frame it in or

through the lens of business for say

entrepreneurs a lot. This is most

applicable to people who are

self-employed or most easily applied

although literally thousands of people

who have done this who are employed. So

there's flexibility. But the the reason

three or four weeks is important is that

if you take a week off, maybe even two

and you don't change anything before you

leave,

you can try to triage while you're gone.

So you'll be tempted to hop in and put

out small fires before they become big

fires. And when you come back, you can

end up doing two to three weeks of

damage control to reverse all the things

that went wrong. When it's three or four

weeks or 5, 6, 7, 8 weeks, all of a

sudden, before you leave, you have to

take a very hard look at your systems,

your policies, how well you are

eliminating things, automating things.

If you're doing a lot of things that

don't need to be done in the first

place, you might stop those. You might

hit pause on a bunch of things for that

three to four week period and see what

happens. Much like I did with my podcast

soatical, right? And by doing that once

or twice a year, you're effectively

doing a controlled burn, which prevents

much bigger forest fires and it gives

you also perspective much like writing a

book. Right now, I am on a new draft of

a book and I let it sit for a few weeks

because I cannot look at it with fresh

eyes. I'm too close to all the problems

in every edit until I've let it marinate

for a few weeks. So, the benefit of a

mini retirement, and I'm sure people

have written about this online, so you

don't necessarily have to buy the 4-hour

work week, is that you have to set up

systems and policies and improve all of

that before you leave. And by the way,

leave could mean that you're in the same

place, although I do recommend a change

of geography for this.

And then when you come back, you will

also be able to look at things with

fresh eyes and a clearer vision I would

say. Right? So that is probably the

approach that I would take when I am in

doubt

or a lot of different problems are

starting to cohhere together and I'm

having trouble separating them.

In the immediate term, I will start

doing TM meditation again twice a day.

Right? Arnold Schwarzenegger found this.

A lot of problems tend to glom on to one

another and it seems unresolvable.

Meditation twice a day, specifically

twice a day is important. You could also

use, you know, the Way app by Henry

Shooklin or someone else. Twice a day is

important. And I have theories for why

that's the case, but just do that for

like a week or two. And then if there's

still lots of outstanding questions and

it just seems like you're spinning too

many plates, I will try to get a mini

retirement on the calendar. And it

doesn't need to be next week. could be

two months, three months from now, but

get it on the calendar and then defend

it. That is how I approach it. May or

may not apply to your situation.

Hopefully that wasn't boring as

Next question is,

I'm not sure if this is going to be

helpful, but I'll just throw it out

there because it's a simple response. Is

McKinley W. And I apologize if this is a

dissatisfying answer on my part, but I

work in public education. and have spent

years in child and teen mental health

and suicide prevention. Thank you for

that first and foremost. It's super

important work. What advice would you

give to practitioners and educators who

are caring for our youth through

unprecedented times? I'm going to just

hop in for a second. I would look very

very closely at Jonathan Height Hi Dt

not only his books but also what he's

doing with his small group of

researchers. They've actually changed

certain legislation on a state-by-state

basis for restricting phone use in

schools and I think it's very very

interesting. So take a look at that.

Getting back to the question, you've had

many great guests who have touched on

this and you've shared boldly about your

own experience. What would you say to a

16-year-old in 2026?

I would say that,

you know, this

everything on this Black Mirror is

designed to hijack your free will and to

turn you into a puppet of the machine of

some type, one machine or another,

whether that's meta or fill in the

blank, right? And

that

this could be a digital mini retirement.

I would try to get them off of social

media for a period of time and then talk

to them. Be like, "Hey, this is going to

be an experiment. You can get back on it

and use it 10 times as much, but I'm

going to challenge you and we're going

to come up with a plan for other things

that you can do. Delete the apps from

your phone for 3 to four weeks. We're

going to do an assessment beforehand to

look at how you feel, your anxiety

levels, maybe depressive symptoms, how

much you're getting done, what you say

you want to do versus how you're

spending time. And then we're going to

look at it afterwards. And no

expectations, no pressure on what you do

with those results. But let's start

there. And you know, if you want to have

a beautiful life that has some element

of peace of mind and healthy

relationships, I think it'll benefit

you. If you want to be a world beater

and you want to build anything or

operate at the highest levels in any

way, also this will help you. So, I

would probably pitch it that way. That's

what I would do. All right.

Next one is going to be a little inside

baseball, but I'm going to jump into it

because it's a topic that I love. This

is from Sebastian, and I'm going to

abbreviate this a little bit. All right,

so I've talked a lot about language

learning in the past, and I've had blog

posts and resources from people like

Benny Lewis, the Irish Polyglot. And

Seb's question or Seby's question is,

has any of this thinking changed with

advancements in AI?

And here are some questions. What's the

purpose of language learning? If in the

end we're all plugged in with a chip and

blah blah blah, what does language

learning provide for the human

experience? So for me, number one,

actually population level, zoom out.

There seem to be some crazy longevity

and cognitive benefits to language

learn. This is relatively new. I put it

in the fib Friday newsletter, so I can't

recall it from memory, which is ironic.

I get it. But there seem to be some

really significant benefits to acquiring

multiple languages. Secondly, it doesn't

take that long to get conversationally

functional in a new language. You

probably know this already, but between

8 to 12 weeks, and not to beat a dead

horse, but again, the metalarning

section of the 4-hour chef goes into

this at length. And I've written a lot

on the blog, Tim. I think there's a

section called language learning, but if

you just search language learning,

you'll be able to find a ton of stuff.

So, it's also not as heavy a lift as

people expect, right? To get to a point

where you have a thousand words, you can

go to a country and navigate

80% of your transactional conversations

in a restaurant, at a hotel, whatever,

all in your target language. You could

probably actually do that in about 2

weeks. I know that sounds crazy,

but I believe that is entirely

achievable. And I've taught people to do

that. There are plenty of other people

out there who teach folks. it's very

very achievable right so it seems like

limited downside in terms of time

investment and very high durable upside

but the purpose of language learning for

me also is that you know I agree with

vitkinstein that the limits of our

language are the limits of our world and

there are whether it's through

grammatical structure or vocabulary or

words like you know saaji in Portuguese

which is actually pretty close to like

nutskashi in Japanese or right this term

for dappled light in Japanese

or the phrases like Maywaku in Japanese

which is

people have heard

right

is like pain in the ass. So Maywoko is

like when somebody does you a favor you

don't walk when someone does you like a

favor you don't really want or gives you

a gift you don't want and then you feel

obliged to do stuff for them and it's a

huge pain in the ass. All of that is

compressed into this one expression

which is just beautiful, hilarious, fun.

And we've all heard that, you know, the

Inuit have 30 words for different types

of snow. Hawaiians have many, many, many

different words for various types of

rain. Also, some of them are location

dependent, like rain at a specific

place. All of these concepts broaden

your ability to experience life, right?

In the same way that if you're looking

around here where I'm sitting or you're

driving around and

walking through the woods, let's just

say, and what you see are trees. That's

what you see, trees and plants. But you

don't have any specific knowledge that

allows you to see anything really more

than that. Perhaps somebody could put

two different types of leaves in your

hand. You'd be able to say, "Yes,

they're different." But if you went on a

walk, as I will do with say a botist or

somebody who works at a local

plant shop, doesn't have to cost much

money, be 20 bucks. And they start to

describe to you, for instance, oh,

you're in upstate New York. Here are the

six to eight trees that constitute more

than 90% of all the trees, right? And

here's how you tell them apart. And by

the way, here are the three different

leaf structures that matter. Or with

birds, here's how owl feet are different

from pasarine, which are different from

this. Right? Suddenly, because you have

these labels,

your experience of reality is much

higher resolution. And when it's higher

resolution, when you have also, and

these are not exactly the same thing,

but a better frame rate, I think you

extend your experiential lifespan. All

right? Right. So, if you want to live in

full color HD as opposed to black and

white, and if you want to be able to

watch super slow-mo,

right, to extend your life without

waiting for some magical biological

intervention that all the billionaires

are funding to live forever. Probably

not going to happen anytime soon. You

can do that right now. And one of the

ways that I find helps is by learning

languages. All right, [snorts] that was

a that was a long one. And I didn't even

get to the second part. All right. So,

have I thought about how to

systematically integrate AI into

language learning process.

There are lots of people who have lots

of takes on this. And you know, I was

one of their earliest investors, so I'm

I'm kind of biased here, but I don't

think so. You know, like if anyone's

going to crack AI for language learning,

I do think it's going to be Dolingo.

They're already using it. There may be

some AI native companies that approach

it, but I do think Duolingo is probably

ahead of the game. There are lots of

other options. So for instance, just in

the last few weeks, Instagram

autodubbing has become really good and

my team sent me a clip of me speaking in

Japanese, right? So the random show and

there was a segment and it was my voice.

It sounds like me dubbed into, as far as

I can tell, perfect Japanese, idiomatic

perfect Japanese. And I was like, "Holy

Now, I don't want to spend all day

listening to myself, but because I knew

the content of that conversation,

I was able to improve my my Japanese,

which is already pretty good. It's not

perfect, but it's advanced. I was able

to improve my Japanese in five minutes

of watching something, watching content

I knew in this target language, right?

So, you can use AI. I think one of the

more interesting

uses of AI for language learning for

kids specifically or younger people uh

older people too would be personalizing

the experience based on your interests

based on what you want to learn.

What native content can I aggregate that

will be interesting to you? Right? Like

the Dualingo Spanish podcast was

phenomenal. I don't know what the

equivalent is in Mandarin. I'm trying to

brush up on my Mandarin Chinese right

now. And it's like, well, I would love

to do that. So, I'm going to go to, and

I just did this earlier today, ChatGpt

or Claude, and ask them that question. I

liked the Dualingo Spanish podcast,

which by the way, at one point was like

one of the top 10 podcasts or 20

podcasts in the world. Crazy. And I want

the equivalent for Mandarin. What might

that look like? Now, if it doesn't

exist, I would imagine that within a

year, AI will be able to create that for

me. And that would be a great use case

for me for AI enhancing language

learning. But frankly, old and boring

and analog I think works fantastic

because as soon as you are learning a

language on this, you are competing,

your attention is competing with a

thousand other distractions that are

more tantalizing than using spaced

repetition or super memo or something

like that. Ani to acquire vocabulary,

right? So,

I like printed out flashcards. I like

watching, for instance, anytime you're

watching Netflix or whatever, Amazon

Prime. Okay, here's the thing. I don't

actually believe you learn a target

language. Let's say Italian. I've been

watching some Italian movies recently. I

love Italian as a language.

I can watch, say, Roberto Benini.

Incredible, right? Life is beautiful.

But if I miss something and I'm watching

English subtitles, if I miss it, I miss

it. I don't get it. However, if I have

spent, let's just say 72 hours getting

using a

Lonely Planet phrase book intended for

travelers about Italian. They give you

like a 10-page grammar overview. If I

have a basic understanding, then I can

watch a movie I know in and out, right?

Die Hard Babe is one of my favorites.

the born identity, whatever, where you

know the dialogue,

snatch, whatever it might be, and then

just turn on the subtitles in your

target language. So now I'm watching,

like right now I'm watching Parks and

Wreck, and we're going to come back to

Parks and Wreck, but I'm watching from

season 1, episode 1 through Parks and

Wreck. It's highly conversational, lots

of different characters, and you can

watch it as you would normally watch it,

or you can just turn on some subtitles

in whatever your target language is, and

you will acquire a lot of language, a

lot of vocab. All right, so not sure

that is helpful, but that's how I'm

thinking about it. And I'm definitely

going to be learning more languages, so

I do think about this. All right, let's

hop into.

And my laptop battery is doing so well.

I can't believe I've ever recorded

podcasts indoors. Ludicrous. Should

always do it outside with nice weather

like this. All right, I'm going to hop

back into the live chat and see if we

got anything I can hop into. Also, some

of you have heard me talk about this.

Michelle Thomas. M I C H E L T H O M A

S. Michelle Thomas method. If you want

something you can listen to and really

acquire the fundamentals of a language

in a week or two, the Michelle Thomas

method is outstanding. The languages he

recorded himself, which I think are

French, Spanish, Italian, maybe

certainly German are world class. The

Korean that I went through, I was very

skeptical that anyone other than

Michelle would be able to use his method

to teach well, and it was awesome.

So, I would I would take a very close

look at Michelle Thomas. His background

is nuts. Okay.

Michael R. What's one of your recent

favorite TV shows or movies? All-time

favorite TV shows or movies? Well, I've

I just mentioned some of my favorite

movies. And when I'm writing a new book,

very often I'll write late at night and

I will take one of my favorite movies

and I'll play it on the TV or on a

projector and mute it and then I'll just

listen to music. But I like having the

company late at night so it doesn't feel

too isolating. And it's been different

movies for different books. But I mean

I've seen Babe like a thousand times.

I've seen Born Identity like a thousand

times. Spirited Away I've probably seen

a few hundred times cuz I'm playing them

every night, right? And there are many

others right now. And this comes to a

question someone else asked. Len a I've

always enjoyed your what purchase under

$100 has made a big impact question. Why

have you stopped asking that? I don't

have a great answer to that. And do you

have any new purchases that would make

such a list? And this ties into favorite

TV shows. All right. So, I had like

millions of people, I had seen many

short clips on social of parks and

wreck, parks and recreation. I'd even

seen one or two episodes, but I had

never watched it as the good Lord

intended, which is from season 1,

episode one all the way through. And

there are 120 plus episodes and goodness

gracious is that a fantastic show. It is

just wholesome goodness, you know, 90%

of the time. I think familyfriendly 99%

of the time. Not that I care about that

right now, but it's so positive and such

a feelgood pallet cleanser given the

insanity that we get waterboarded with

all day through doom scrolling. And even

if you don't want to be subjected to it,

it's just everywhere. It really has

turned into this nightly ritual with my

lady and we just watch one episode every

night, one or two. So good. And that's

literally months and months of payoff

because they have seven seasons. So

buying the full seven seasons is my best

purchase of under $100. This is from

Timothy K. You've said walking is my

number one daily hack. I'm just

revisiting the memory banks to try to

confirm that I've said that, but doesn't

really matter what actually happens in

my mind on those walks. that doesn't

happen at a desk intentional or does it

just unfold?

I will say that it's it's not always

about what happens in the mind. I just

pay even though I might be known in some

circles as a early stage tech investor

and blah blah blah blah blah. So, I'm

looking at the new new new new new new

thing. I pay more attention to the old

old old thing and evolutionary drives

that have withtood millennia and

millions of years

to prove durable. And we're designed to

move. We're designed to walk a lot,

right? And most of us don't do as much

of that as we have evolved to be capable

of. So, I just find the health benefits,

the mood elevation.

It is across the board beneficial to me.

If I'm walking, sometimes it's going to

be just letting my mind wander, trying

to let ideas percolate from wherever the

muse might yank them if I'm working on a

book, might be listening to an audio

book, might be doing phone calls. But

walking, walking, walking. I mean,

there's you can fix a lot of problems by

walking. And when I say walking, I mean

walking like two hours plus a day is a

lot of walking. But for me, like any

amount of walking helps, but just like

meditating twice a day is fundamentally

different for me. Like if you can

meditate,

for instance, like if you could choose

15 minutes twice a day or 30 minutes

once a day, I do 15 minutes twice a day.

And similarly with the walking, any

amount helps, but

there seems to be something kind of

magical that happens after at least an

hour, right? Preferably two. So that's

that's where I'll leave that. My top tip

for more restful sleep at the moment

when falling asleep is fine, but hitting

a full night's rest is challenging.

I think that's a question.

I mean, number one, look, if you're

waking up to pee a lot, stop drinking

water an hour or two before you go to

bed, two hours, right? Just like stop

drinking so much water. I drink water

compulsively, right? So, that is

something that I have to tell myself.

And putting aside drugs and all that

kind of stuff cuz I don't think we want

to get into that rabbit hole right now.

you know, falling asleep for me. So,

cutting down on primary insomnia or

onset insomnia.

The TMS, the one day TMS has just been

remarkable for that.

So, people can look up Ampa Health if

they want to try to find a place that

might offer a one day. It's called the

1D protocol. You can also look up

literature on that. But otherwise, sun

lots of exercise. So boring. Isn't that

boring? But if I get plenty of sun

exposure,

if I'm seeing lots of natural light,

especially when the sun is going down,

like right now, I mean, in the morning,

yes, to wake up, but also plenty of

light exposure

and I am exercising so that I feel

tired. It sounds so ridiculous for me to

seg, but it bears repeating because it I

think in modern environments, and modern

life, it's very easy to do what? to

suffer from a deficiency of sunlight,

get very little sunlight exposure, and

to not be tired because you're sitting

in front of one of these screens at 18

in for the majority of the day. So,

those would be a few. It's another

reason why I like to walk because I can

get a lot done if I push this horrible

thing called the inbox to phone calls

and then just do a few hours of calls,

which I do almost every Tuesday when I'm

having one-on-one calls with my direct

reports as an example.

Let me know if you have follow-ups on

that, but that's what comes to mind.

This is a question uh let's see if I can

answer this. I didn't have immediate

thoughts. This is a question from

Oxanna. As someone who naturally values

privacy, how did you reconcile that with

choosing such a public career and has

that changed over time? Well, the first

thing I would say is that I didn't

really

think through choosing a public career

because the first book was turned down

by 25 plus publishers and then bought

for nothing. And my expectation was that

it wasn't going to do very much. And

even though I stacked the deck so that

it would have a snowballs chance in

hell, I did not expect it to blow up.

And by the time it did blow up and then

I was saying yes to things and became

publicly exposed, the genie was out of

the bottle, toothpaste was out of the

out of the toothpaste tube, however you

want to think about it.

But if I could hit, you know, control Z,

there are times when I would be tempted

to say yes, I would take that. And I

think the silver lining on it is that

the half-life of fame is just getting

shorter and shorter and shorter. Some of

you might remember, let's just call it

10 years ago, you would get a hilarious

meme video and that video would make the

rounds for like a week. How long do the

videos make the rounds now? 60 seconds,

3 hours, one day.

It's everything is becoming more

ephemeral in the world of sort of

digital visibility and over time like I

might you know shut of the podcast or

stop doing video

because I have no no desire for more

facial recognition.

But I think depending on what you're

trying to do, for better and for worse,

if you're maybe in growth mode, it's

going to get harder and harder to have

any kind of

durable public profile. Now, on the flip

side, it's going to get easier and

easier for everyone to find you. So, I

do think it's important to think about

digital protections, privacy

protections, and so on. But that's a

much longer conversation for another

time. But yes, I am paranoid and

incredibly

focused on privacy. I think that privacy

in some ways, even though it was a let's

call it a god-given right for millennia

upon millennia,

it is now a luxury of sorts, right? If

you do not take proactive action, if you

do not have defenses put up, like your

whole life is on display or available

for the right for the right technical

person who can do a deep dive or for the

right price, right? So, you really and

there are tools you can use like incogns

for scraping stuff off the web. I think

that's just going to become a privacy

survival imperative if you want it. Then

there's other stuff that's interesting.

You know, if you want like private

money, right, which by the way, like for

a long time, cash was that. Now it's

like go to your bank and try to take out

$9,000. You're going to get

cross-examined. Government doesn't like

private money, even though the default

was kind of fiat currency for a long

time, which allowed you to kind of live

your life and do your thing without

having big brother breathing on your

face at every second. So, you know,

stuff like Zcash is kind of interesting.

Obviously, crypto can lead you into

dangerous waters and you can lose

everything very quickly. But I do find

some of the privacy coins and stuff

interesting. So, we'll see where all

that goes. That does not mean invest, by

the way. It is very, very easy to lose

all your money in that stuff. All right.

This one is from Josh. Tim, what are

three to five things in your life now

that you happily pay top dollar for? In

other words, what luxuries do you think

are absolutely worth upgrading for?

I'm going to mention a few. The first is

massage and manual therapy. And I wanted

to mention this first because even when

I was very poor right out of school and

driving around in a used handme-down

minivan that the the rear seats have

been stolen out of, I'm not making this

up. like really a A+ piece of car

and had a bunch of roommates and like

slept on a futon a lot.

I saved my money for manual therapy,

meaning massage therapy once a week and

like not for relaxation, for like sports

massage, fix the broken car type of

work. And that is a commitment that I

made early because I saw the dividends

and I really think it is paid off over

time and I think that is the core

component of my longevity sort of health

span

constellation of things. So that's one.

I really try to get massage work done

with a good therapist once a week. And

again a little is better than nothing.

Can't afford an hour? Do 30 minutes.

Can't afford 30 minutes? Try to find

somebody to do 15 minutes. I guarantee

you, you can find somebody who can help

you out even if they're only working on

your IT bands for 5 minutes. Like scale

back instead of going to zero. All

right. Ease of travel. I just I think

travel can be very stressful the more

people you have involved. I've got a

dog. D. So, anything that makes travel a

bit smoother, a bit easier, right? It's

like, you know, I was their first

adviser. So, again, full disclosure, but

like clear TSA precheck. anything that

makes travel a little bit easier. If

it's going to be a hassle to lug your

stuff around, if you hurt your elbow and

you've got heavy luggage, ship your

luggage, right? There's a lot you can

do. When I was spending a lot of time in

New York City, I actually stayed at the

same hotel most of the time. And what I

did at one point is I bought a trunk, a

big trunk, and I put a week's worth of

clothing and some of the supplements I

always use and a bunch of the stuff that

is in my like everyday carry in my

primary home. And I just had a trunk of

stuff that they stored in the basement

at the hotel. What did that mean? I

never had to pack. I could grab a

toothbrush and get on a plane and go to

New York and I was totally covered. had

a couple of different pairs of shoes,

had workout outfits, everything, right?

Bathing suit, didn't need anything in

one trunk. That's it. So,

ease of travel would be number two. And

then last, and I'm sure I could think of

other stuff, but healthcare for myself

and loved ones would be way up there.

And that includes in some cases, and I'm

fortunate that I have the means to do

this, but for some people like for my

parents and other people, paying for

trainers, paying for doctors, paying for

meal prep or meal delivery, right? This

kind of thing. You know, it's like

the man or woman who is well wants a

million things. You know, the sick man

or woman wants only one thing, not to be

sick, right? The injured man or woman

only wants one thing, not to be injured,

right? So just really taking care of

that is another place where I'm happy

not just to spend a lot but to

overspend. Right? So what does that

mean? That means that feeling like I

have an insurance policy or a safety net

available just in case having say you

know concierge medicine such that

god forbid something happens and I need

to get a hold of somebody at 2 a.m. on a

Wednesday, a Saturday, whatever, that I

can reach a doctor. It gives me a peace

of mind that helps with everything else,

even if I never use it. Right? It's like

having a very safe car. Even if you

never get into a head-on collision, god

forbid,

there's a reassurance that comes with

having a very, very well-rated safe car

for you and your family. So, I feel very

similar to that. Just having the ability

to do ABC, B, C, D, or E with respect to

health, fitness, medicine, specialists,

I find to be a very good investment. And

by the way, sometimes you do need that

stuff. And some of you may have seen the

announcement in the New York Times, but

I'm going to be getting very heavily

involved in a startup called Neco

Health, which is expanding to the US

very soon. It's already in the UK and

Sweden. if you want to check it out.

Co-founded by Daniel Ek, the co-founder,

longtime CEO of Spotify. Going to be

doing some very interesting stuff. So,

I'm hoping to make worldclass

preventative health care available to

millions of people.

That is just the basis of everything

else. If you don't have your health,

what do you have? All right, that's a

good one from Hannah. What's the one

most important thing you're doing to

prevent cognitive decline? Both my

parents have Alzheimer's and I'm

overwhelmed with all the hacks. I know

how you feel because I have multiple

relatives I'm caring for with

Alzheimer's right now. I would say that

if I had to pick one thing, it would be

the exercise. Okay? So, if I had to pick

one thing for cognitive health, it is

the exercise. And my conversation with

Dr. Tommy Wood gets into specifics

around this, but I'll give you one

example. doing something called the

Norwegian 4x4, which is a type of

interval training. Doing that, I want to

say three times per week for 6 months,

provided 5 years of benefits, something

like that. And zone 2 also counts for

mitochondrial health.

Alzheimer's, frankly, is very poorly

understood. And I think we're still in

the dark ages in a lot of respects. I

don't totally believe actually often

don't believe and I'm no doctor. I don't

play one on the internets. This is just

my personal experience but the remove

amalloid beta and towangles and all will

be well hypothesis which a lot of

therapeutics are predicated on. I really

don't buy it. I think a lot of it is

vascular dementia and some of it

certainly is mitochondrial dysfunction.

So I'm looking at things like I am

taking uraliththna myself for checking

in some respects a mitochondrial box

paying a lot of attention to insulin

sensitivity and glucose disposal. Again

that comes back to the weight training

but also doing plenty of intermittent

fasting and so on. There is a supplement

called that I think is pretty

interesting. It's basically a

sulforophane precursor plus a few other

ingredients that I think help with like

enzyatic conversion and things like

that. But if I had to pick one, it would

be the exercise. And then there's lots

of other stuff I do, right? Like I don't

know if you guys can see it, but like

you know there's a barrel sauna over

there. Sauna use is very interesting.

Heat shock proteins, etc. So, I'm

throwing a lot at it because it

terrifies the living hell out of me. But

I think you can pop all the pills you

want and

cobble together all sorts of mini

interventions, but if you're not doing

the exercise, if you're not eating good

food, if you're spiking your glucose

constantly over and over again and

always eating by the clock and never

doing any type of intermittent fasting,

and by intermittent fasting, I'm talking

about along the lines of a researcher

named Mark Matson. So, at least 16 hours

of fasting, preferably more, so that you

deplete glycogen in your liver, and

switch to some ketone production.

If you're only cobbling together a lots

of pills and potions, I don't think

that's going to do it, but I'm throwing

everything in the kitchen sink at it.

So, hopefully that is somewhat helpful.

If you guys think it would be

interesting, at some point I might do a

dedicated podcast, just a solo podcast

talking about exactly what I'm doing for

preserving cognitive health and

function. Again, not that I'm a doctor

or an MD, but frankly,

a lot of those folks are so siloed and

specialized that sometimes it's hard to

assemble a full picture for practical

implementation. And there are things

coming hopefully down the line. I

invested in a company called Jakcasta

Neuroscience, J O C A S T A looking at

injectable cloth for humans. Hopefully,

I think cloth K l is very interesting

and hopefully that'll be a therapeutic.

But in the meantime, guess what provokes

natural cloth production or release?

Exercise of different types. So, when in

doubt, get to the gym.

All right, guys. I think that's all I

have for right now. I'm going to hop off

and get a bite to eat since I haven't

had anything since a small breakfast.

And

I think we're going to wind down and

come to a close in just a few moments.

So, thank you everybody for the

questions. Thank you for tuning in from

around the world. And for those people

who might be listening to this if we

publish it, uh we will have show notes

linking to all sorts of stuff that I

mentioned at tim.blogmpodcast

blog/mpodcast.

And I'm not sure what the hell you would

search to find this particular episode,

but you're smart people. I'll let you

figure it out. But the show notes will

be at tim.blog/mpodcast.

And once again, everybody, thanks for

tuning in and hope to do another one of

these soon.