The best ideas from the world's best podcasts, in minutes Monday Newsletter: https://xitter.cf/t.co/YLFH5RcJ7B
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Rick Rubin has low heart rate variability.
So he looked up everything that raises it, picked one technique, and started doing it every day.
It worked.
The technique: coherence breathing. 10 to 20 minutes a day, at least once, sometimes twice.
Now he and @hubermanlab do it together on camera so you can follow along:
Ben Greenfield: "Nearly every human being on the planet with a breath rate of around 5 1/2 seconds in, 5 1/2 seconds out achieves peak HRV."
It's resonance breathing, the easiest health tool from a Modern Wisdom roundtable with Dr Gabrielle Lyon and Brigham Buhler.
You can do it while working, watching TV or lying in bed.
Podcast Notes 🗒️ retweeted
It's been months that I keep saying Hitler was far left. Every time, thousands of clowns show up in my replies to give me history lessons.
So I made a video to answer all these low IQ takes at once.
Topic closed. Next.
Soichiro Honda sold about 50 piston rings to Toyota. They sent 47 back as rejects.
The humiliation made him obsessed with precision. He designed automatic equipment so less-trained workers could make consistent rings, practice he later used to build motorcycle factories.
"Success represents 1% of your work, which results only from the 99% that is called failure."
(Founders)
For heart rate, recovery tells you more than your max.
Dr. Andy Galpin's target: after hard exercise, drop about 30 beats in the first minute and about 60 by two minutes.
His other benchmarks you can test without a lab, from push-ups to plank holds (Huberman Lab Essentials):
podcastnotes.org/huberman-la…
After the dot-com crash, Silicon Valley adopted 4 rules. Peter Thiel flips every one.
"Improve on the competition" becomes "competitive markets destroy profits." All failed companies are the same: they failed to escape competition.
The other three flips, and the question Thiel says you should be asking (David Senra, Founders #424):
podcastnotes.org/founders-po…
Look guys, stop being shocked. You want giga TVs for under $1k at Costco, then YOU are the product.
Raising Prices is HARDER than scamming your data to sell
Raising Taxes is HARDER than printing money and inflating your dollar.
Incentives gonna incentive. Munger been telling you.
WTF, $3000 Samsung TV has an always-on mic, automatic content recognition, geo tracking, network mapping, and ships your data to Samsung + 400 partners.
Bro Rooted a brand-new 2025 Samsung TV after noticing absurdly targeted ads.
Firmware was locked down, so zero-days it was.
Got a root shell.
then found: always-on voice service, ACR, geo, full telemetry pipeline, and four separate DRM systems.
This isn’t a bug, It’s the product bro.
About 1,500 neurons on each side of your brain, roughly 3,000 total, are enough to generate explosive aggression.
They sit in the ventromedial hypothalamus. Huberman walks through David Anderson's work at Caltech: one subgroup, the neurons that make an estrogen receptor, is both necessary and sufficient.
(Huberman Lab Essentials)
Rick Rubin's editing rule: if you want to end up at 70 out of 100, don't trim down to 70.
Force yourself all the way down to 40. Then add back only what's absolutely necessary.
Stack 10 things on top of each other and each becomes one tenth as important as one thing alone.
(David Senra)
Get a 5% raise, increase spending by 6%.
Caleb Hammer says that lifestyle inflation does more personal damage than inflation itself. In his telling, the closer people get to $100k, $200k, even half a million a year, the worse the debt.
The net worth he says lets you weather almost any emergency, and the budget he'd teach first (Modern Wisdom):
podcastnotes.org/modern-wisd…
Pancho hadn't really spoken in 15 years.
Dr. Eddie Chang's team put electrodes over the brain areas that control his vocal tract, started with a 50-word vocabulary and added autocorrect. When words appeared on screen, Pancho giggled, which threw off the decoding of the next words.
Where the work goes next, and the question Chang says we haven't thought through (Huberman Lab Essentials):
podcastnotes.org/huberman-la…
In animal studies, BPC-157 was injected at 1,000 times the typical dose with no adverse effects.
Dr. Abud Bakri says that's a problem, not a selling point. Nobody knows its LD50, which matters for FDA approval.
And Huberman skips it when he isn't injured. It upregulates VEGF, the same blood-vessel mechanism tumors use to grow.
(Huberman Lab)
James Dyson built 5,126 vacuum prototypes that failed. Number 5,127 worked.
That took over a decade in a small carriage house workshop, with his kids watching him fail.
David Senra calls Dyson's autobiography his top recommendation for any ambitious person. It got him through five and a half years of an unprofitable podcast.
Caffeine does more than block adenosine.
Huberman: at 100-250 mg, taken regularly, it increases D2 and D3 dopamine receptors. The dopamine you already have hits harder. Morning sunlight in the first hour raises receptor density too.
The dopamine supplement he says to skip because of the crash, and the 3 phases of your day by brain chemical:
podcastnotes.org/huberman-la…
Podcast Notes 🗒️ retweeted
📚🚨 The book UNELECTED is finally out - order it today if you haven't! 🇺🇸
There'll be more Democracy Files drops today - but as it happens, today is launch day for my book UNELECTED. It is a coincidence that I stumbled into an archive of these ex-USAID officials less than a week before the book's release. The UNELECTED is about how and why a massive global network of NGOs came to dominate our everyday American policies.
And crucially, UNELECTED ends in a whitepill that shows us the way out of this mess.
UNELECTED is a joint collaboration between @JoshuaLisec and myself. I started this effort because my own doxxing happened during the Tesla Takedown protests, while I was in the process of being recruited by DOGE. DOGE employees were having their life made miserable, and I had to take my own children and flee out of state.
While researching who organized and financed the protests, I noticed all the backers were all about democracy. Democratic resilence, strengthening democracy, protecting democracy. I was like ... "wait, why are democracy groups behind this?" DOGE was cutting silly DEI foreign aid awards, it wasn't overturning any elections.
What I came to find was shocking - these silly USAID awards added up to a global regime change machine. "Democracy" has nothing to do with elections. "Democracy," to them, means diffused governance outside of the three branches of our Constitutional Republic via private citizens in the form of NGOs. The network started assembling over a hundred years ago with the founding of Carnegie Endowment for International Peace, and has snowballed into a machinery worth trillions of dollars that has sucked taxpayer money, philanthropic money, union dues.
That became UNELECTED.
You've been reading about the coup the past couple of days. UNELECTED shows how and why the coup came to be.
I'm so lucky to have met wonderful people throughout this journey - @petermarocco, "Big Balls" @as400495 , and countless others who sacrificed so much more to right our country.
Vote straight Republican on November 3rd, and buy UNELECTED.
Visa and Mastercard run operating margins around 60%, two of the highest in business history.
Bill Gurley says there's zero fundamental reason a card transaction should cost 2-3%. Where instant bank transfers exist, they quickly took 60-70% of transactions. In the US a wire still costs $25.
Why he thinks the duopoly is more vulnerable than it looks (The Knowledge Project):
podcastnotes.org/knowledge-p…
EA is incredibly anti-human and evil.
Burpees burn about 13-15 calories a minute. Most people can't keep them going past 10 minutes.
Jeff Cavaliere, on Huberman Lab: a 45-60 minute zone 2 ride you can actually finish burns far more.
And then: "You can't outrun a bad diet." Fix nutrition first.
he’s never really talked about this on his podcast, but it’s the foundation
if @hubermanlab only had 5 minutes with someone, he’d focus on just one thing:
get your cortisol high in the morning, and low at night
best way to do it? viewing morning sunlight
(from @rajshamani pod)
Full notes: podcastnotes.org/uncategoriz…
I’m not the biggest David Goggins fan, but I love seeing him smirk as @hubermanlab tells him there’s a part of the brain that grows when you do things you don’t want to do: the anterior mid-cingulate cortex.
It’s also linked to the will to live.
