Awesome Dating Advice From Author Tim Ferriss - Social Coach | Social Coach
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You eat something that has a lot of fiber or like vegetables. So you're getting this fiber that's supposed to be not digested, but the bacteria can digest it and make it into this good stuff. Well, bad bacteria can digest that as well. So you're feeding this bacteria substrates to keep going and to make more of the bad bacteria. Now, the interesting thing that I don't know is there are certain species of bacteria. There's phyla, class, species, it's incredibly complicated, but certain species only metabolize fat and I don't know which ones those are and if they're good or bad.
It sounds like you've had a positive experience. But that would be really interesting to measure in general. But I'm glad you're feeling better. The ketogenic diet is something that I'm interested in diving into and understanding more about.
I'd like to talk to Peter. Peter is a smart guy. I've listened to the podcast. I don't know if he's done more than one podcast, but I listened to one he's been on. He did one with me which was our conversation and then he did a follow-up with me which was answering the 10 most popular questions submitted. I listened to the conversation and I heard him and I was like, "I want to talk to this guy.
He thinks like a scientist. I respect what he's saying and I think that he and I have a lot of interesting overlap. He's also compulsively performance driven. And he walks the talk. What I like about Peter is that he's not an academic who takes his breaks at the hospital like going outside and smoking cigarettes and has like a paunch.
He's a competitive athlete. I say that because I literally saw a bunch of people standing outside of a hospital in their scrubs like smoking cigarettes on break.
I can't believe people smoke still. But Peter on the other hand is still a very competitive, driven athlete. So he just has a unique perspective on all this stuff.
So on the athletic side, I have a question for you. In "The 4-Hour Body," you talk about the minimal effective dose. You mention high intensity interval training and how you can get long lasting effects with less effort, basically. At first I was like, "Hmm. And then you went on to the brain. That was my real concern. I was like, "Well, fine, if you're going to get the same amount of muscle mass or more by doing this, but what about the brain benefits?
Like I mentioned, I've got an increased risk. So exercise has been shown to people with ApoE4 allele are much, much less likely to get Alzheimer's if they exercise, the more intensely the better. Part of that is your BDNF, your increasing neurotrophic factors that are growing your neurons because you need to repair a lot of that damage that's going on in the brain.
So I'm interested in whether or not you are still engaging in high intensity interval training and what, if anything, you measure to know that minimal effective dose is working. That's a good question. So I am coming off of and rehabbing some very serious leg, knee and ankle injuries that inflicted on myself doing the crazy parkour episode for my TV show. So I'm not doing a lot of interval training that would be recognizable as, let's just call it tabata training or some type of sprint training because it's too high impact.
So I have concluded yes I am still practicing the minimal or minimum effective dose in a lot of facets of exercise. I think that most people do as much as possible, not as little as is needed. You can land somewhere in the middle. But the higher the level of athletics, generally speaking, the more coaches work on holding their athletes back and not pushing their athletes.
I think this is a very poorly understood idea. But at the highest level, pushing the athletes is not the problem. With some team sports it's different, like even in the NFL.
But if we're talking about, say, track and field, the coaches spend more time pulling their athletes back. So in my case, for instance, most people go to the gym one hour a day, five days a week if they're trying to change body composition would get better results by doing two or three sets of kettlebell swings per weeks.
I've seen this hundreds of thousands of times in readers already. For me, with mental performance, and there's the book "Spark" that talks about a lot of this stuff and like you said, the brain drive neurotrophic factors and so on, from a subjective standpoint, I've seen as good results if not better results in terms of cognitive performance from resistance training of almost any type when compared to, say, steady state or even higher intensity interval training that could be thought of as cardio, like sprinting or cycling or what not.
Mechanistically, I don't have specific before and after biomarkers that I'm tracking. But I am looking at, say, pages per day output, quality of writing, which can get very subjective.
But I think that as these studies hopefully get funded, we will see that resistance training, if you think about it, weight training is very effective cardio.
Yes, if you push it. If you're using, and Doug McGuff has talked about this quite a bit, if you're utilizing musculature to move your body through space, particularly with resistance, your heart has to work really hard generally to supply all the necessary nutrients and so on to get that job done.
So I think that on top of that, if you're looking to prevent age-related cognitive end physical decline, one of the key correlates with all the bad stuff is sarcopenia, so loss of muscle mass, to which I would say targeted resistance training, much more effective bang for the book in not only preventing lean muscle tissue loss but increasing muscle gain than say most types of internal training, even if you're temporarily spiking certain hormones. But that's also because I hate doing endurance work.
I really hate doing metabolic conditioning. I find it miserable. I usually avoid it. But I do think if you were to just do two, three sets. I really focus these days personally in my exercise regimen on high intensity very brief duration or very, very long duration, typically walks, like two to four hour walks. I have a bar bell approach. So it's kind of like my investing approach. But my physical training approach is very barbell-oriented. So it's either like these sprint-like demands, which could be, say, overhead squats are really fantastic for a whole host of reasons for preventing a lot of the physical maladies that plague people as they get older and then long two to four hour walks.
Humans have made a lot of evolutionary tradeoffs to be able to walk long distances. So I feel like maybe that's something we need to do more of.
Tim Ferriss: Smash fear, learn anything | TED Talk
We've made so many compromises to be able to walk long distances. I find quality of life suggestively assessed a lot higher when you're doing long, steady-state walking. And it's also the meditative aspect of it. That's something that you get from walking long distances.
Hacker Samy Kamkar in "The Dating Game" on Huffduffer
Especially if you're in a calm and peaceful environment. A lot of parks out there. I'm interested to know. You do talk about meditation a lot and being mindful and how that's important for a lot of things and it's been shown to improve learning, memory, things like that. Have you ever tried floatation tank? I've tried flotation tanks. I like floatation tanks. There is a new location, actually, in the city that I have not been to. Reboot Spa or something, I think is.
Yeah, Reboot Spa, maybe Float Lab. I'm not sure exactly what the name is. I think it's Reboot. The only location that I had available to me beforehand was a real pain to get to from where I am kind of in the Noe Valley are. As a result, I went a handful of times, but could never make it a regular trek or didn't want to make a regular trek. But I could see using floatation tank for all sorts of different experiments, including potentially incorporating microdosing of various types.
But do you use floatation tanks? I'm actually going to try it for the first time next week. So this new floatation tank place reached out to me, I think it's Reboot, and gave me some free passes and I'm like, "You know what? Let's get it a go. Don't shave the day before. You're basically in the Dead Sea. So you will be really unhappy. I wouldn't shave for a couple days beforehand. Just a couple not particularly health-related questions I just wanted to ask you before we close.
One is in your books and also on your TV show, "The Tim Ferriss Experiment," you talk about doing some silly things that help people push past anxiety, like laying on the floor of a crowded place or going and ordering a cup of coffee and asking for a discount arbitrarily.
So what do you think some of the positive benefits that can be reaped from that are and are there any specific fear-inducing things that you've engaged in that have given you benefits in your life? So I think the benefits of practicing discomfort is realizing repeatedly that the worst case is just isn't that bad. So becoming comfortable with increasing levels of discomfort, especially something that's ridiculous and has no real tangible downside other than embarrassment.
But if you were to look at, for instance, Cato, who is considered the perfect stoic for a period of time, he would wear a tunic that was an unusual color to train himself because he would get ridiculed for it, to train himself to be embarrassed about only those things which are truly worth being embarrassed about, clothing not being one of them. So going into, say, Starbucks or whatever and just kind of calmly sitting down and laying down on the floor for ten seconds, super awkward, people are going to think it's weird.
Some people might take five steps back and kind of freak out. Then you get back up and be like, "I'm fine. So something like laying down, asking for a free coffee or asking for a discount is really just rehearsal for the things that happen outside of your control or the more important conversations so that you have a certain level of calmness and have repeatedly had the realization that the worst case scenario you're imagining is almost never that bad.
So those are just training mechanisms. So you're basically dealing with stress. You're inducing stress to deal with it better for the next time when there actually is a stressful situation. If you want to negotiate a raise with your boss, probably not the best to practice your negotiating in that first conversation.
You should go to a state fair and like learn how to haggle. Don't be a jerk and negotiate with everybody and not buy anything.
- The Dating Game with Neil Strauss
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It's like go practice. That's a great suggestion. I had a lot of fear of public speaking. I would go into the mall and tell jokes to random people. I am not a comedian. I've been in a lab most of my life reading books. Social interaction is a little anxiety inducing for me. So I would do this and most of the time, people would laugh at my bad jokes and look at me like I'm insane.
I'd still get that. I did get over that anxiety of having people think I'm crazy or just like that awkwardness of like talking to someone. Now I'm communicating science to people. So it worked for me.
And the baby steps that seem so ridiculous, like the telling of the jokes or asking for a free coffee, it's hard for some people to realize how much those experiences transfer because they're like, "When am I ever going to have to ask for free coffee? The point is to subject yourself to the same types of fear and discomfort that you will experience in a million other circumstances and to overcome that in a very sort of rehearsed way.
For instance, for me, in the dating episode, the dating game episode of the TV show, Neil Strauss, who wrote "The Game," forced me to do cold approaches at the Ferry Building here in San Francisco, which was like my ultimate nightmare. It brought back like every stressful sweaty palm miserable situation from like eighth and ninth grade. It's giving me sweaty palms thinking about it.
Yeah, I mean it's just so bad. But I enjoy like every week, it's like plan something out that is going to force you to do something potentially funny, right, that is going to be stress-inducing. Just figure out what that is and go do it. The more you practice that type of thing.
I'm going to disappear from camera for a second. I don't even know how to pronounce his name, which I'm embarrassed by, but this quote is, "Life shrinks or expands in proportion to one's courage. So this is something that I have reminders like this in front of me constantly so that I realize that very rarely are the things we're afraid of worth being afraid of.
To overcome that, you just have to practice. Most of the time we're not. It's very hard to think your way out of something you didn't think your way into. So if you're afraid of asking for a discount on coffee, that's not really a rational fear.
The way you overcome that is not by sitting down and drawing out a decision tree, although that stuff can help, like fear setting, this exercise I do a lot can be very helpful. You go out and just try it. That's how you overcome these irrational reptilian fears. Like you said, next time you have that fear, you're more calm, you're thinking more clearly.
I'm sure if they were to do MRIs of people before they do the sort of microdosing themselves to this type of fear, then after when they're in a difficult situation, they may see that their amygdala isn't as hyperactive or something like that where you're really training your brain. The mediation, you mentioned that, the meditation helps a lot. The meditation helps you to not overreact. I'm a very like aggressive, bull in a china shop kind of guy.
So the mediation is particularly helpful for me. Let's say you ask for a discount on the coffee and the guy is like, "Who the fuck do you think you are? Give me a second.
Like having that composure to have a delay between the immediate like. And if people are looking to get started with mediation, it can be a super nebulous. Just think about it as bringing your attention back to one thing. Get distracted, you bring it back. You get distracted, you bring it back to any number of things. That translates a lot to productivity and being effective throughout the day so you're not like, "Oh my god, I just spent two hours on Facebook.
What the hell happened? Just get an app like Calm or Headspace and start doing like 10 minutes a day. I'm going to try it. I'd like to get more into the mediation. It's super, super helpful. It just trains you to be able to calmly kind of come back to what you're supposed to be doing or what you want to be doing. You do that 10 minutes a day.
Especially when you get like five or seven days straight, it's amazing how something that neurologically or cognitively just clicks. After five or seven days of doing it consistently, I do it first thing in the morning.
I do transcendental meditation. So I just kind of sit there and focus on my breathing. Like I did that before you guys got here. If you do that every morning for five to seven days, it's really profound how much more calmly effective you are.
And I've never been a big woo-woo meditation guys. I'm just like, "Eh. I'll just have a cup of coffee. It will do me twice as good. Ten minutes in the morning will make you calmly efficient. Ten minutes is not a lot of time. It's not a lot. My magic number for me is 20 minutes. But don't start there because it's too much to start with. Start with whatever you're going to do, baby steps. Start with whatever you're going to actually do.
If it's three minutes, make it's three minutes. If it's 30 seconds, then make it 30 seconds. But use an app like Headspace with guided mediation makes it a lot easier. Just commit to doing it for a week or two. Then it becomes self-perpetuating. You'll see the positive effects.
But yeah, I think mediation, sometimes mindfulness practice plus practicing humiliation, super potent, valuable combination. Quite frankly, the practicing humiliation, and nine times out of 10 you don't end up being humiliated, it's just fun. It's a good way to get laughs.
You can do it with your friends too. Well, Tim, this has been great. I've got one last question I'm dying to ask you and then we'll close.
So I did read on, I think it was your Reddit Ask Me Anything, you talked about how you were interested in recruiting Hollywood talent, whether it's directors or actors, etc.
Are you writing a cool. I am working on some screenplay stuff. I hope it's science fiction. Whether it will be cool or not is to be determined.
One of the main reasons I'm spending more time in Hollywood and spending more time with people who are good at, whether it's screenwriting, directing, fill in the blank is because I want to start to absorb the gestalt understand of how that whole machine and ecosystem functions but I also want to get to know people who are like the good guys and the good gals, the people who are not only really good at what they do, but the cool people I can be friends with for years.
So I'm spending more time down there. I'm not in a rush. I'd rather do it right than do it quickly. That doesn't surprise me. So I'm taking time. Honestly, for screenwriting, for books, for blogs, for podcasting, whatever, the power, for those people who have a direct audience is growing by the day. So making a movie the way I would like to make a movie I think will just get easier. Six months from now it will be easier than it is today. A year from now it will be much easier than it is today.
Two year from now it will be even easier than it is today. I really enjoy talking to you as always. Thanks a lot for coming on the podcast. Most people know where to find you. But for those that don't, where can they find you?
They can find me at FourHourWorkWeek. Thanks a lot for doing this. Thanks for having me. I look forward to talking to you again. Alzheimer's Disease Progressive mental deterioration that can occur in middle or old age, due to generalized degeneration of the brain associated with the pathophysiological characteristic of buildup of tau tangles and amyloid-beta plaques in the brain.
Alzheimer's is the most common cause of premature senility. Amyloid-beta a-beta or amyloid-beta 42 A toxic amino acid peptide that aggregates and forms plaques in the brain with age.
Amyloid-beta is associated with Alzheimer's disease, a progressive neurodegenerative disease that can occur in middle or old age. Alzheimer's disease is the most common cause of dementia. Apolipoprotein E ApoE A lipoprotein produced in the liver and the brain. In the brain, ApoE transports fatty acids and cholesterol to neurons. In the bloodstream, it binds and transports cholesterol, bringing it to tissues and recycling it back to the liver.
Beta-hydroxybutyrate A chemical produced in the liver via the breakdown of fatty acids. Beta-hydroxybutyrate is a type of ketone body.
It can be used to produce energy inside the mitochondria and acts as a signaling molecule that alters gene expression by inhibiting a class of enzymes known as histone deacetylases. Among the proteinogenic amino acids, there are three BCAAs: Busk Play or music or otherwise perform for voluntary donations in the street or in subways.
Commensal bacteria Bacteria that are beneficial or at least not harmful to the host, in contrast to pathogenic bacteria where the host derives no benefit and is actively harmed from the relationship. Roughly trillion commensal bacteria live in the human gut. Cytokines are short-lived proteins that are released by cells to regulate the function of other cells.
Sources of cytokines include macrophages, B lymphocytes, mast cells, endothelial cells, fibroblasts, and various stromal cells. Types of cytokines include chemokines, interferons, interleukins, lymphokines, and tumor necrosis factor. Dysbiosis An unhealthy change in the normal bacterial ecology of a part of body, e.
Eustress Beneficial stress that can be psychological, physical e. The hemoglobin A1c test is often used to assess long-term blood glucose control in people with diabetes. Glycation is a chemical process in which a sugar molecule bonds to a lipid or protein molecule, such as hemoglobin.
As the average amount of plasma glucose increases, the fraction of glycated hemoglobin increases in a predictable way.
In diabetes mellitus, higher amounts of glycated hemoglobin, indicating poorer control of blood glucose levels, have been associated with cardiovascular disease, nephropathy, neuropathy, and retinopathy. Examples of xenohormetic substances include plant polyphenols — molecules that plants produce in response to stress.
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The Tim Ferriss Experiment
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I know you have a lot from Difficulty I to attend high a see april of at least two games there the church subtly river Hooghly. It's impossible to predict the future, but you can ensure maximum options by being adaptable, which you achieve through "meta-learning" as a toolkit.
That was the goal of The 4-Hour Chef — to teach this toolkit using detailed examples. Think it takes a lifetime to learn a language? You can become conversationally fluent in most languages in weeks.
Job requirements will change, skill sets will evolve, tools e. What have been the most challenging or unexpected aspects of becoming an influential part of people's lives? This entire career — if that's what you'd call it — has been accidental. The books and investing UberEvernoteTwitterAlibabaetc. If you have a reliable year plan, I suspect you minimize the likelihood of random connections and for me the most interesting doors.
Regarding challenges, since I write about personal experiments, I have to think carefully about how people might misread things, or what could happen if they ignore warnings. It's safe to assume perhaps 1 out of every 1, people are crazy. If you have a blog with million unique readers per month, that means you have a small town of crazy people reading your material! With great audience comes great responsibility.
I take it seriously, and more people should. What's the most rewarding part of helping people develop career and life paths that they love and enjoy? Simply hearing the stories! My goal is to make my readers better than I am. Put another way, to give them a reliable toolkit and set of recipes that make me obsolete. Any good teacher should have that objective, in my opinion. So, whether it's reading about three-child families easily traveling the world or plus-pound physical transformations, it's that feedback and upping of the ante that keeps me going.
Partnering with Shopifyanother company I advise, we help create at least 5, companies each year. It's incredibly gratifying to see. This year's Build-A-Business competition will be the biggest yet, and the prize is a week of mentoring on Necker Island with Richard Bransonme and others. How can I not have a good time doing this? The most recent example that comes to mind is a reader who posted before-and-after pics on Twitter, who lost more than pounds after reading The 4-Hour Body.
Dozens of similar stories followed suit. People can see tons of success stories from The 4-Hour Workweek and my other books by browsing through my "Favorites" on Twitter. I star things I like, including case studies. What are a few sources of inspiration for you? Who are a few of your personal role models?