***

PODCASTS & NOTES

Over the past few years, I have listened to hours of podcasts. Through this time, I have taken notes on all of the important learnings from each episode I have listened to with the intention of recording the best advice I can find. All of this can be found in the broken down summary of my favorites below.

*** Means a great episode

Before Breakfast

Episodes *** Watch TV wisely, The Genius of Taco Tuesday, Stop using the Word “Busy,” Send Handwritten Notes, How to Maximize your Vacation Days, How to Ask to Work from Home, Hold Yourself Accountable, Enjoy Social Media without Wasting Time

Time passes whether or not you are spending it right.
Sometimes it is worth it to spend a little more to do it right, or get the best thing.
When you’re spending money, make sure to factor in the amount of time you are using.
Split weekends into 5 parts to plan. Like Friday night, Saturday morning ... and map out what to do.
Do physical, mental and spiritual (meditation or volunteering) every weekend.
Stop using the word busy. Give specifics of what happened.
The more often we say we are busy we believe it, even if we aren't.
Keep your to do list short like 3-5 things. If I put something on my to do list I am committing to do it.
It is better to have expectations meet reality.
If you put something on your to do list and you didn't do it you feel bad which is why you should make it reasonable.
Listening is a skill. Commit to quitting the habit of saying a story that tops them. Try telling the person tell me more.
If facing disappointment picture yourself years in the future where you are successful. Telling people about how the failure caused the success.
Combining tasks works well. Like showering and stretching, or do all payments at once.
When putting gas into a car, clean out the trash in the car. When watching commercials stretch.
Write down anything you wont do at the minute.
Have a calendar meeting every other week.
Keep one calendar for both your work and personal commitment.
Sometimes you can import your work calendar into a google calendar.
Schedule a mental health morning once a month, maybe using 2 hours. The morning is a better time to do it as the busy day will not affect your break.
Make use of the little bits of time that are wasted. You can read during this time.
Can do remote work at cafe instead of at home.
Do focused work at home and collaborative work at work.
When starting a job, say that you assume there is an ability to work from home. Ask manager to clarify the work from home qualifications.
Wednesday is the best day to work from home.
If working from home, make time for a fake commute.
Scheduled availability allows for time to be busy. Schedule office hours at work. Maybe an hour a day.
If you dislike Monday do something or have something that day you enjoy doing. Like going out to lunch on Monday or doing hobby’s on Monday.
Hold yourself accountable by having an accountability partner.
Do the tough stuff early in the morning.
When looking at a goal break it into multiple small parts to do over a period of time.
Send hand written notes.
Do your errands during the work week rather than the weekend.
Give objects a specific place where they should always be put.
Try to picture your inner mentor and imagine how you in 20 years would do.
Do the things you like before you turn on the tv.
Have a plan for when you are watching tv. Schedule a day for it.
Do something social with your colleagues every other week.
Create a praise file. If someone sends you a nice email save it and put it in a document. Also send to other people.
Putting meals on autopilot and making them a tradition is a good idea.
Having a constant process like taco Tuesday frees up mental space.
Change the balance between effortless and effort full fun.
Tracking time is important.
Compare what you think a typical day is to yesterday.
Being productive means spending your time in ways that are meaningful or enjoyable for you or the people you care about. Wasting time is spending time doing something you don’t enjoy.
If you want to know how to spend time better know what you are doing by tracking your time.
Time tracker on her website.
Books to read on Wall Street journal and o magazine.
When asked would I do something in the future, think would I do it tomorrow. If you really like it say yes. If you wouldn’t do it tomorrow don’t do it in the future.
Plan your week on Friday afternoon.
Make a three category list of career, relationships and self on this Friday.
It’s important to set a bed time.
It could be a good idea to email batch. Plan out 30 minutes in the afternoon and 30 minutes at night.
Being social makes time.
Build relationship planning into your life.
Make a friend activity every other week.
Plan something fun for Sunday nights.
A good morning routine gives you a reason to get up.
If parenting, try one dealing with mornings and one for nights.
Think 168 hours not 24. With 40 hours a work week and 8 hours sleeping a day that leaves 72 hours for whatever you want.
Walking one on one meetings are good way to get exercise while talking to people.
Send 1 email a day to someone you know or want to know.
Make a list of 100 dreams
In order to prevent being late, plan for the unexpected and set an earlier departure time.
What mini adventure could you plan today so that the day stands out.
At a meeting you should make sure everyone participates for every minute they are there. If not the case there should be shorter meetings or less people.
Create a list of frequently asked questions for people who ask to meet up. This makes you be helpful and allows you to know who is interested as those people will ask for a follow up.
Ask people to meet at your place. Ask mentees to go on a walk with you.
Do not check anything when on a call. Don't multitask.
Make sure the right people will be on the conference call. Don't have too many people. Also have an agenda for the meeting. Have a defined leader. Facilitate the discussion by using people's name.
Listening to podcasts or talking to someone is a good idea while driving. Audiobooks and focusing on certain themes.
Learning a language in a car is also a good idea.
On a Sunday think through what you are going to listen to and map it out and download what you need.
Recognize that social media can fill in cracks around other things instead of just doing it out of nothing.
Put some intention into social media breaks.
If you follow a diverse group of people that are useful and don't distract you. It is not worth following accounts that upset you.
Identify an end of the social media cycle. Set a time or amount of tweets you will look at.
Be more proactive about your leisure time. Instead of spending down time using social media, do other things.
Keep a highlight journal. If you have trouble falling asleep, take 3 minutes to jot down highlights of your day before you fall asleep.
If struggling taking vacation days, you should realize that people will work no matter if you are there or not.
You should stack vacation days with existing closures and holidays.
Holidays are known, years in advance.
Plan one anchor event per vacation day.
One way to save time and money is by buying groceries online and getting them delivered.
Get the things you need in bulk, like withdrawing cash.
Eat at home unless a special occasion.
Simplicity saves time and money.
Work from home one day a week if possible.
Borrow ebooks from your library. You can use the iby app to borrow books using your library card.
Invest in index funds.
In order to buy happiness, spend money on experiences in order to create memories and feel like you are spending your money wisely.
Spend money to buy time.
Spend money on relationships.
People who felt starved for time use social media while those who feel they spend their time well do it with people.
Early mornings are a good side hustle time.
Put goals in terms of this week not for months. It makes it easier to have motivation.
Each new year make quarterly goals instead of yearly.
Keep in sight of the why you are doing something.
Consider commuting with a friend.
Make sure you cancel meetings a few days before they occur.
Start having timers for doing normal things in order to get things done.
Set alarm for 25 minutes, focus very hard and then take a break after that.
Sometimes quitting things that you aren’t good at is beneficial.
Before quitting have a 3 day period to make sure you want to quit.
Before quitting have a plan to do something after
Always give a 2 week notice before quitting.
Creating a streak starts the question when will I do it instead of am I going to do it.
Do a mental rehearsal before a presentation
How you do little things determines how you do big things. Make your bed.
Pace while you brush or floss.
Take pictures of where you park or anything you need to remember.
Always check the weather of where you are going.
Bring something to read when traveling.
A chosen ending is more affirmative than an unchosen ending. If you decide to end something make it a big deal.
When things are on a to do list put a time amount on the issues.
Before sending an email check who is on it.
When sending a joke on a email put a smiley face or write sarcasm so they don’t get the wrong idea.
Don’t have a tv in your room
Don’t drink sugary drinks at home.
Plan little adventures when on business travel.
To make a habit stick you need to make it easy to do.
You don’t always have to check on luggage. You can fit everything in a carry on.
Traveling light keeps the focus on the experiences not the things.
Exercising during travel can help deal with jet lag and energy level issues.
Use lunch to read
When writing an email, put in the subject line what you want the reader to do with the email. (ex. For approval)
When having kids have specific focus days to do with each child.
A kid normally has the focus for about 1 minute per year of age.
It only takes a few minutes to focus on another person. People are a good use of time.
Should try to shift your schedule to avoid traffic.
Take a mid afternoon break so you are energized at the end of the day.
View sleep as the start of the next day.

Bigger Pocket

Patchofland.com for lending money
You should find deals before you start taking care of all the other stuff.
You should focus on one thing and get that done before doing anything.
Step 1. Figure out specifics for what you are looking for.
- Analyze target market.
- Find where highest cash sales are.
- Talk to investors and find their deals.
- Find out where they are buying, and why they are buying.
- Compare 10 zip codes and find the ones with the most cash sales.
- To find cash sales, ask an agent for cash sales. Listsource.com
Networking with other investors can help you find cash sales. Go where other investors are buying. Direct mail, cold calling, door knocking, being a professional.
Step 2. Find deals
It would help to have a blueprint or steps to go through with a seller. Ex. Date property was made, what are the taxes, etc.
The checklist manifesto is a good book.
The ansen book has a script.
Could also put script in car in case you get call in car.
Driving for dollars list. finding houses that look like they would sell in the future. Look for beat up houses.
Probate is when someone dies and their house gets sold.
If you give agents listings that you find, they will give you stuff in return.
Get a bank loan if you have a W-2 and this is your side job.
Private lending. Have someone you work with lend you money in hours.
A point is 1 % of the loan.
cash is the quickest and easiest way to do a deal.
sometimes government auctions make you buy with cash.
a good real estate agent will have a track record. Triple check their numbers. Too much experience could be bad.
Low and no money down by brandon book.
The obstacle is the way by ryan holiday
Ego is the enemy book

Episode 238:

The 1031 exchange is that you can trade in your property for equal or greater value without paying taxes
When finding a property manager ask what are you doing for your customer and how do you keep them.
If you have vacancies press the add button on Zillow instead of letting your property manage.
Make adds familiar to different areas.
No property manager is going to treat your property the way you want it to be treated.
2 bedroom 2 baths and 1 baths are the best ones to use.
You need to treat your customers as royalty and give them so perks of living in one of your places.
You should only quit your job when you replace your w2 earnings.

Episode 324:

Make it easy on people if you want them to do anything.
It is important to just get your first deal done because once that first is down it will be much easier to get more.
Cash on cash return measures annual cash flow distribution divided by investment.
Average annual return measures your overall return.
A confused mind says no so make it easy on people.
The cap rate shows the value of a place.
Syndication is using other people’s money to buy properties.
Net operating income is income minus expenses before debt service. Value of building comes from this NOI.
Accredited investors are people who are rich who don’t really matter if they lose money.
Limited partners are the ones who are investing passively. The only liability is loosing your investment.
There are three ways a syndicator can make money.
The first is the acquisition fee at closing.
The second is through the equity they get from the deal.
The third is asset management fees.
You have to give splits of money to people depending on who they are.
The minimum investment should be 50000.
You should buy at areas that are growing but you can still get yield at.
Invest in markets that are in hot climates.
The best way to find a deal is through a good broker.
The best way to get a broker is through loopnet.com and find the ones that have a lot of listings.
Get back to the broker within a day.
Brrrr investing. Buy, rehab, renting, refinance, repeat.
You need to have a net worth higher than the loan you want. You should have cash in the bank that is equal to 10 percent of the loan balance.
If you don’t have that net worth find someone who will co sign.
You need to talk to property managers when looking at properties.
Make sure you start your due diligence at the point when you receive all the documents.
Always get contract extensions.
You should look at the track record and get to know the operator before investing with them.

Episode 329:

If an email or text doesn’t provide value to the person you are sending to or doesn’t ask a question, you shouldn’t send it.
If you can’t change it don’t dwell on it.
The guy who gets mad loses.
If you ever get a no, ask why you got the no. This way you will learn the problem.
You should hire someone so that you get time back.
That payment is coming from your property not your wallet.
You can give tenants your account number and give each ten net a different amount per month so that you know who paid.

Episode 311:

Go to real estate conferences

College Info Geek

Episode 251:

Go into website.
Knowledge exists only when it is given.
Do not flinch from experiences that will destroy your beliefs.
The thought you cannot think controls you more than the thoughts you speak aloud.
Submit yourself to ordeals and test yourself in fire.
Relinquish the emotion that rests upon a mistaken belief and seek to feel fully the emotion that fits the facts.
Evaluate your beliefs first and then your emotions.
I was a victim of a series of accidents as is we all.
If you are putting a ton of work into something and putting yourself in a good place you are more likely to have good stuff happen to you.
One pays an army for a thousand days to use it for 1 day.
It’s not the thought that counts presentation matters. Putting effort into the presentation shows that you care.
I shall not be afraid of anything I haven’t even seen yet.
Bruce Lee. Adapt what is useful. Reject what is useless. add what is your own.
Not every piece advice that is given to you is relevant.

Episode 246:

Scheduling time with work and with people is a good way to make everyone happy
The best way to remember a book is writing notes in your own words not just copying words.
If you highlight, highlight sparingly
Audible app has a bookmark button where you can also add notes
The less focus activity the better it is to an audiobook.
When reading you should do two passes. First pass is taking notes and second pass is for reading.

How to Money

Episode 41

Instead of calling it f u money call it peace out money.
Financial independence is being able to do whatever you want whenever you want while peach out money gives you the ability to start something new.
Peace out money should not be in investments.
What you use the money for is what the point of peace out money is.

Episodes 1 - 37, ***34, 15, 37, 27

The S&P goes up every 2 out of 3 years.
Timing the market is a bad idea.
Do dollar cost averaging. Have it taken out of your paycheck automatically.
Right on credit card with a sharpie what you should use it for.
Siftwallet.com allows you to see all your credit card benefits.
If traveling look for a credit card that has 0 percent foreign transaction fees.
Get a vision from what you are already doing.
In order to start a side hustle think about what you are passionate about.
Side hustles include: pressure washing, walking a dog (wags), cleaning a house, task grab, udemy, upwork, Podcast, Airbnb, blog.
If you have a stainless steel fridge you can draw on it.
Create a list before going shopping and don’t buy stuff just because it’s on sale.
Don’t go to the store when hungry.
When shopping don’t buy processed foods.
25 times your annual expenses is what you want to have set aside.
Only need life insurance when you have people that depend on your income.
Shop the open market instead of taking company health insurance.
The point of life insurance is to get you to a point where you can be self insured.
At 35 you will pay around 35 dollars a month. It will cost more as you get older.
Term life is better than whole life as there are lots of commissions on term life.
Term life insurance is the way to go.
Invest in stuff you love.
Consider investing in a vgslx and vanguard which is a real estate trust.
Can use a rent vs. buy calculator on Zillow for houses.
House hacking is finding ways to make money on your house.
Do not buy the biggest house in the neighborhood as it won’t have the greatest growth.
Remember that renovations might not increase the property value as much as you put in.
Make sure you buy a home that’s a deal and you know neighborhoods.
Selling a home costs about 3 percent to a realtor.
It costs about 1 percent of your house per year to maintain it.
Housing has poor returns as it doesn’t appreciate as much as stocks in regards to investments.
Housing doesn’t make you money and it can get expensive as an investment.
Untappd is an app for beer.
Micro-investing should be a small part of your investing.
It’s worth looking at subscriptions. Look at it as a percentage of what you are saving.
M1 is another good app that allows you to buy partial shares.
Robin-hood offers completely free investing.
Acorns invests your spare change.
Look at saving rate to see if you are frugal. Should be easily over 5 percent. Take home pay and divide savings.
When making small purchases and big purchases make sure you are going to actually use it.
Make sure there is a safety cushion for myself.
When you are not frugal you are forced to work.
Frugality is spending less money and having to live off of less money.
It’s worth getting your gutter guards on.
Have modest finishes on the outside. Don’t need upgrades that I want.
Want a home that is attractive to many people. Not too big but not too small.
Make sure location is a very important factor and what is built around it.
Know the market when looking for real estate. Specialize in specific towns.
A bike saves money.
It is important to always be budgeting.
Investment properties. 3 family houses.
Don’t use management company.
25% down for investment property at least 3 mortgage providers. Best bank is local.
Can u get 1 percent of the money back in monthly rent.
Start with a single family property.
Went first getting a house. Get a duplex.
mysmartmove.com
Call previous 3 landlords to make sure they paid and their employer.
Go sit by the property at night and use the five senses to see what it’s like.
Biggerpockets.com
The millionaire real estate investor by Gary Keller
howtomoney.com
Housing spreadsheet
Know the size of the home and the area.
Have an emergency fund with around 6 months of living.
You can open a Roth IRA after being employed no matter how old.
When traveling look for cheap places for international and drive or fly to domestic airports.
google.com/flights
Capital one doesn’t have foreign transaction fees.
Talk to credit card before traveling.
Make sure cell phone is international.
Schedule minimally.
Go to kostcos for beers and foods.
If have Access to 401k with match do it.
Roth IRA is good for young people and medium income. Capped at 5500. There is a cap at 135000 income.
Traditional ira is tax deductible and you are required to take distributions.
SEP IRA if you are self employed.
Vanguard is best vtsax fund is good.
Pay attention to fees and diversify.
Dollar cost average
Let beer warm up for thirty minutes if it’s good.
Ask for a Jersey for birthday or Christmas.
To have a good credit they look at payment history. Don’t be 30 days late.
Don’t use high level of available credit.
Keep under 10 percent and see if you can ask for a higher limit.
Have an account open for long.
Applying for new credit will affect credit score. Checking it will not.
Creditscorecard.com
Credit karma
680, 740, 770.
Be careful what you say when touring a house as they could be recording what you say.
Focus on things in life that add value and cut the things that don’t.
When thinking about buying something, if you are only going to use it a few times think about borrowing.
If a piece of clothing hasn’t been worn once in a year get rid of it.
Call2recycle.org
Facebook yard sale groups are good.
Have nice picture.
If you have an airbnb you should meet the guests.
I save because I want to know my future will not have to worry about money.
I save because I want to be free to make any choices.
If overpaying monthly shop with other providers.
Read credit card statements.
Asktrim.con
Talk to people on customer retention department or dming them on Twitter.
How to money on Facebook
Family plans for cellphone are good especially with multiple people.
Watch for offers and price match for home internet.
No need for cable.
Sharing passwords with subscriptions and checking terms to see if it’s ok.
Shower head that saves water.
Monthly home alarm rates are stupid.
Don’t pay for bank fees.
Consider if you need memberships.
Get the highest cash back for a credit card.
Have a credit card for online purchases and for in person purchases.
Should have 3-5 credit cards.
Craigslist is good for appliances.
Live by 25 percent rule. Don’t want your housing costs to be 25% or more than your wage with taxes out.
If shopping for a house make sure that if buying it you will live in it for 5 years.
There is a transaction cost and reality fees which are 6 percent when selling a house.
Don’t buy a house unless able to put 20 percent down.
Renting has flexibility in geographic, financing,
Renting gives an opportunity to figure out where in an area you want to live.
You can deduct money from taxes and interest when you own a home.
Share items with community don’t need to buy everything.
Just borrow stuff you use once a year.
Buy used car of at least 5 years old at the beginning to save money.
Should look at can you afford the depreciation of the car.
Should cycle a car around 10 years.
When buying a used car after 5 years you can sell it back for around the same price.
Look into getting a car that doesn’t break down and can last when it’s old.
Need to maintain the car.
A monthly car payment for new cars makes used cars much more worth it.
Only had liability insurance on a used car.
Pay cash don’t finance a car.
Have it independently inspected.
Carvanna, is a good used car site.
Craigslist is really good to buy and sell.
Salvage title cars aren’t good.
Do not finance depreciating assets.
Secrethopper.com
If miss a credit card payment ask for late payment fee to be waved. Ask for credit card limit increase.
No one will be offended if asking for a discount.
When asking for a discount have info on comparable rates and why you should get a discount.
Know the companies discounts.
If you don’t ask the answer is always no.
Be kind when asking.
Be honest, Ernest, and direct.
Know price point of object you are buying.
Google discount for website you are looking on.
Tweet at a company for deals or free shipping.
Legal zoom has stuff for coupons if email.
If shipping goes over the time it is stated ask for a discount.
Don’t need financial advisor.
Make sure financial advisor is a fedushiare.
Betterment.com and wellfront.com are good for rob advisors.
If you want an advisor pay a fee or annual rate not a percentage on returns
hellogrove.com
Sitting is harmful. We sit for more than half a day.
Time commute.
Have an emergency fund of around 3 to 6 months of expenses.
Emergency fund is another account. Only use it for things that aren’t budgeted and are actual emergencies. Put it in savings account for the interest rate.
Use tax refund to put in emergency savings.
Straight out of college.
Sometimes if debt is low rate it could be good to not pay it off right away.
Bad debt is putting money into something that depreciates.
Take out student loan debt that has low rates.
Think of comparison between paying of house debt or what you could do with that money that you would pay off.
Talk about finances with spouse.
Talk about and create a budget with spouse.
Instead of thinking about spending the little amount going out have a plan when going out so you have a need to spend that amount.
Talk about money with friends.
Kosco .com vlog and liquor
Figure out how to prioritize charity and other purchases.
Donating to charity is a great way to be financially happy.
You get a tax return after donating. Alternate years when giving to maximize tax refund.
Charitynavigator.com is good for finding charities.
1500.com good website.
Setting aside money in a 529 plan for kids college.
529 plan is an investment account for college with tax less withdrawals. Have to use money with regards to school.
529 changes based off of location. Look for low fees.
Clark.com is good for 529 plans.
Fastweb.com for scholarships
Be careful putting in 529 because who knows what is going on in the future and college might not be necessary.
Think about 1 percent rule when buying a house.
Make sure cash flow is positive and not just covering costs.
Separate housing by neighborhood risk, condition, and potential appreciation.

Jocko

Episode 207:

Respect your father, love your mother, stick tight to your brothers, always do your best, always be honest, never talk back

Episode 8:

Iron will power can overcome any friction/problem.
People need to know why they are doing something.
A good way to avoid injury is to keep changing your workout goals and not hammering the same body part. Always working out and not taking a break limits injury.
Go to mobilitywad.com for healing and preventing injury.
Eating in your anabolic window is important.

Episode 1 - 7:

Downplay what a higher up doesn’t know in order to gain respect.
Make sure to not snuff out creativity from your subordinates.
Look up Jocko workout.
Take the high ground or the high ground will take you.
When tasked with something asked why you’re doing it.
When thinking negatively just don’t let that negative ideas have a vote and think positive.
It is never good to lose your temper and blow up at someone.
Getting out of bed is the foundation for a good day. It shows you have discipline.
Take ownership and responsibility of what you do.
Detach from what you are doing and look at it from the outside.
Use advice and work on improving and what I can fix.
Stay humble.
A strong driving force is that there are people serving so that I can stay alive. We are given a gift to be free in America.
Take notes when listening to someone to show you are listening.
Have integrity and tell the truth to people.
If you don’t believe in something question it.
If one of your subordinates messes up, take ownership and say that it’s my fault and how can we fix it.
Understand the perspective of other people.
About face by David Hackworth is a really good book.
The electric cool aid acid test by Tom wolf
Extreme ownership by Jocko.
Doing the little disciplines makes a big difference.
Get clothes out the night before to limit decisions as decisions take away brain power.
Need to talk to the front line people as a leader.
Renaming the name of your group and giving people nicknames can give pride.
Get people understanding why they are doing what they are doing.
Jujitsu teaches respect and discipline
He who flanks first always wins.
When resting elevate your feet above your heart and sleep for 8 minutes.
When trying to focus get rid of anything that will distract you and only do that one thing. Set a time limit and do it with a plan.
Put on schedule when you are going to do something.
Create short term goals that you are able to accomplish.
Discipline = freedom
The last hundred yards by hj pool
Do things that surprise you so you train for things you don’t expect.
Everyone must expand their frame of reference.
What people know comes from their experiences and what they have been told. You must be able to distinguish the two knowings.
Give people freedom to operate. You should say you failed. What did you learn? How did you improve.
Humans are always trying to structure chaos and that might be the problem.
If you end up trying to control someone else you should really be trying to control yourself.
When you first come up with a plan at first it is premature and inaccurate.
If working under a micromanager get ahead of what they want. Be proactive and gain their trust.
Starting strength mark ripito
When meeting people have low expectations of them as people are crazy.
All teams will have weak people on them and it’s your job to get the strengths out of those people.
As a leader and when you get a compliment put that compliment on the team.
When something is going wrong you should think good. Whenever there is something wrong there is something else good. There’s always an opportunity to fix.
Battle leadership by adopt van shell.
Knowledge of men is so difficult because it can’t be learned from books, and people’s reactions are different when they are in peace than when they are in panic.
It is important to scope out your subordinates and create a knowledge of who they are.
It’s important to attack first and be on the offensive.
Instead of a to-do list it should be a target list.
The hope of a mentor is to make the mentee better than you.
If you carry yourself respectively people won’t disrespect you because you will seem confident.
Facial expressions tone and what you say has an impact on people.
Don’t burn bridges.
Believe in what you’re saying but question what others say and use that to your advantage.
You need to mean it when you say sorry.
Don’t pull out the card that you have past experiences or classes to back up an argument.
Judge people by what you see with your own eyes not by what you hear.
You need to understand the influence you have on people below you as a leader
Be the best you can be. Shift thinking to peers.
Eat salad with olive oil and meats.
Peter atea, Gary otobes, Dom dagastino
Next time you’re feeling weak lazy soft or emotional, tell those feelings, “you get no vote”.
When things are going well, be prepared for the bad that will inevitably come.
Always be ready for negative stuff in life.
An extraordinary situation requires extraordinary resolution.
When you have an opportunity you must seize it.
If you have principles and stand by those principles you will be successful.
Define your principles at a young age.
Never one principle should be free your mind and have humility and be humble.
Set expectations at 0 and let them show you what they have.

Joe Rogan Experience

JRE

***Naval Ravikant Episode 1309

Desire is a contract you make with yourself to be unhappy until you get what you want.
Look for the underlying desire that is making you unhappy.
If you want to operate at peak performance you have to learn how to tame your mind.
Depression comes from doing nothing and sitting in your thoughts.
The right way to work is not to work hard all the time.
Train hard, sprint, rest, reasses. That’s how you should attack work and life.
The modern struggle is learning how to resist addicting stimulus alone.
If you want to be a clear thinker ignore politics.
You actually want to be bored and to learn how to be alone.
When you memorize, you don’t understand what you are trying to memorize.
Retirement is when you stop sacrificing today for something imaginary in the future.
The way to retire is to find the thing that you know how to do way better than anyone else.
When you look back on life, you will remember the hard things that you have done.
“Every man has two lives, and the second starts when he realizes he has just one.” - Confucius

Eric Weinstein Episode 1453

There are two ways that nature has organisms die. It’s either by immortality where your cells want to live forever ultimately turning them into cancer or tumors or by finite cell divisions.

***Joey Diaz Episode 1000

Hilarious

Michael Osterholm Episode 1439, Alex Jones Episode 1555, George Knapp Episode 1510

***Kevin Hart Episode 1480:

Hunters hunt. Those that don’t are eaten.
Sometimes you don’t know where life is going to take you but you just have to go with it.
Don’t tell me I can’t do something because I will do it.
You can do what you put your mind to and when you do, you open up new levels in your life.
There is a game like quality of life.
In order to do what you love, you have to get over the things that you don’t love.
Be in a battle with yourself to always improve. Who cares about anyone else. Best yourself.
You don’t know when you will need to tap into the work that you have been doing. Always be working out and improving.
You can appreciate the sunshine when you have been in the pouring rain.
Create a free speaking zone with your kids or spouse where you can speak about anything in a civil tone.
Give your kids stories to remember. (Taco Tuesday, game nights, walking).
It is not until you accept your faults that you can grow.
As people we spread the negative. People focus on the negative insults and believe that everyone is judging them when they really aren’t. Insecurity has risen massively.
If you see someone you want to talk to, go up to them and say you admire them and would love to talk at another time.

***Elon Musk Episode 1470:

Aspire to be less wrong.

Malcom Gladwell Episode 1383:

If you think you will believe what people say, you will be a good friend for everyone.
If someone says they can spot liars, they are 99 percent of the time lying.
The hypocampus shuts down when you black out which is why you lose your memory since this part of the brain controls your memory.
If you want to tell if someone is blacked out, ask them the same question over and over and if they keep answering they are blackout because they don’t remember it.
When giving advice to someone you should not impose your own perspective on them but should get in their head and come from their perspective.

Gabrielle Reece Episode 1277:

Success is when you are happy with what you are doing. It isn’t about having all the money or the power.
The more grown up you are could make you more a child. It is more important to be responsible instead of being more grown up.
By limiting resistance to your kids ideas, they will be accomplished quicker than if you resisted.
Sometimes you just need to do what you feel is a good idea and see what happens.
Just because we like something doesn’t mean we have to do it.

Robert Downey Jr. Episode 1411:

If you are good at what you do, don’t worry about time.
Think globally act locally.
Know your action for the day.
Learn how to get out of your own way.

***Matthew Walker Episode 1109:

Half of your brain will not sleep as deeply when you are sleeping at an unusual place. Your brain resists going into a deep sleep. This is a threat detection thing.
Alcohol and marijuana stop dream sleep. After constantly drinking heavily you will have intense dreams to replenish this dream sleep.
If you don’t get the 7-9 hours of sleep a night, you will likely lose 10 years off your life.
In relation to memories, people remember remembering a memory and change what actually happen.
When you can’t remember a dream it could be available but not accessible.
We could store every dream in our brain but unconsciously.
During rem sleep your brain paralyses your body.
Practice with a night of sleep makes perfect because you are 20 to 30 times better able to perform and remember it.
If you are getting less than 6 hours of sleep your exhaustion increases by 30 percent.
The amount of carbon dioxide your lungs can expel decreases when you don’t get enough sleep.
You should get 7-9 hours of sleep a night.
The less sleep you have the more you are prone to injury.
Visualization can still rewire the brain like when physically practicing.
1 hour of reading on an iPad before bed delays your melatonin peak by 3 hours when compared to book reading.
Cooling the body and sleeping semi naked helps sleep.
Sleeping with socks and gloves allows the heat to dump from your body to make your core temperature plummet.
Light and temperature are key triggers to sleep.
There is always a lull in your body and a need to sleep from around 2-4 pm.
Wakefulness causes slight brain damage while sleeping repairs the brain.
Alzheimer’s diseases biggest factor is sleep deprivation.
Lactin tells your brain that you are full. Grelian is the hunger hormone.
People who sleep less will eat more as the lactin hormone is repressed.
You can’t bank sleep and build it up if you know you won’t sleep as much.
When fasting your sleep will be affected negatively.
Drowsy driving accidents are more prevalent than alcohol and drug accidents combined.
Melatonin pills are good to use when you have jet lag not to use for all time as it won’t do much.
After only one night of low amount of sleep, your cancer fighting cells decrease dramatically.
There could be a correlation between a lack of sleep and ADHD.
Medical residents who have no sleep are always dangerous. It all started from a guy who had an accidental cocaine addiction and started the 30 hour residence.

*** Dr. Rhonda Patrick Episodes 1178, 1054:

People do not get all of their vitamins from eating a normal diet.
Vitamin D3 (4000 iu’s) is super good for you. If you have a high amount in your blood you will live longer.
180 Fahrenheit for 20 minutes in a sauna is good for the average person. Epsom salt hot baths are also very useful.
Fish oil causes blood thinning.
It is important to run on the balls of your feet because running on your heel is bad for the knee.
People eat less when they have a high protein diet. People who eat the same food every day eat less.
If you do a 72 hour fast, you can reset 30 percent of your immune system.
The microbiome has been linked to the auto immune system. Depression is also linked to the microbiome. Fasting and exercise helps the microbiome.
People who fast occasionally age better and gain body muscle. Organs shrink and then regrow. Damaged cells are killed off during fasts.
Look up scientist Kevin Bass.
People who are more likely for a positive placebo effect have more dopamine in their body.
Fish oil ramps up dopamine in the brain. Carlson fish oil pills are really good.
Micro nutrients are easier to get from plants which is why you should also eat greens.
Vitamin C is an antioxidant, and is transported through the gut and through cells. Once vitamin C is depleted it is hard to retain the vitamin.
Vitamin E retains cell integrity. Nuts like almonds are a good source of vitamin E.
DNA damage is always occurring. Folate helps repair that damage.
You could run into problems if trying to supplement so its safer to eat food instead of pills.
Sulforaphane which can be found in broccoli stems, gets rid of harmful compounds. It is super good for you.
Eating brussel sprouts decreases DNA damage and is very helpful.
The microbiome changes depending on your diet.
A fast should be done for no longer than 48 hours.
A fasting mimicking diet is where you lower diet to 1000 calories, eating whole foods like nuts and avocado.
If you lower homohistene, it reverses the brain atrophy for Alzheimer’s.
Dale Bretison does tons of stuff with Alzheimer’s.
Sleep clears the plaque that causes Alzheimer’s. Spinal fluid squirts into brain when you sleep to get rid of plaque.
People who have the APOE4 allele benefit taking fish oil in order to slow down dementia.
How healthy you are before having a kid for both parents affects the child.
Genova diagnostics is good to test for these different areas.
Diet coke actually causes the microbiome to form bacteria that makes people become overweight.
Thorne is the best supplemental company.
Refined sugar is extremely bad for you.
Taking PQQ supplements are super good.
Eating folate leafy greens is also good.
Pparalpha is responsible for ketogenesjs. This tells you if you would be good for a keto diet.
Drinking orange juice is the same as drinking soda.
You can go to Tru health diagnostics to do biomarker stuff. People should get tested for their Ldl particle size.
Cedometaphin increases ADHD in children. Tylenol had that compound in it.
Kids should not be given more than one shot at a time.
VO2 capacity decreases 1 percent per year after 25 years old. High intensity classes help to improve that capacity.
DHA in phospholipid form is 10 times better to go to fetal brain. This can be found in Salmon roe.
Obesity has a negative effect on child’s heath and future genes.
Sarcadian rhythm is good for mood and feelings.
There are so many benefits of breast feeding. It produces oligosacarides which build up the baby’s gut making its immune system better. There are also stem cells in breastfeeding.

*** Russel Brand Episode 1283:

Dan Blizerian Episode 857:

Hanging from chin up bars is good for your shoulders.
You don’t know if something is good or bad because you don’t know how it will affect the rest of your life.

*** Jordan Peterson Episode 1139:

Jordan Peterson episode 1070:

Those who have a sword and are able to sheath it are able to take the world.
Life is a series of games and you need to learn how to win the series and learn how to lose.
To be a winner you want to be on the edge where your skills can be developed.

*** Jocko Willink episode 729:

Sam Harris episode 1241:

Nose breathing is better than mouth breathing.
Animals breathe every rep, humans don’t.

Jamie Metzel episode 1294:

** Kevin Hart episode 1278:

Need to constantly show that you are changing and improving.
Perfection doesn’t exist. But you gotta live life to the fullest.
The bad will eventually turn around.
Never quit. If you start something never quit.
Why not ? Do anything you want to do.
The sun will shine the next morning no matter what.

Ben Shapiro episode 1276:

Jordan Peterson 1208:

If you work 10 percent longer at work, you make 40 percent more income.
Games are a microcosm of real life.
Be the most reliable person at your fathers funeral.

*** Laird Hamilton episode 1301:

Alcohol flush reaction is what happens when you drink alcohol and your face becomes red.
Hot yoga is very good for you.
When breathing your ribs should increase size when breathing in.
When panicking breathe for 7 seconds.
The sauna and massages are really good.
Don’t need infrared sauna.

Colin O’brady episode 1244:

I can’t is what happens when you are at 40 percent. Push through it.

Dr. Phil Episode 1254:

The next year is gonna go by no matter if you make a change or not.

*** Alex Berenson and Dr. Michael Hart Episode 1246:

You need to develop a toughness to resist drugs.
Weed is bad for under 25 year old people because brain function isn’t done growing.
Sports make a huge difference for kids and keeps them away from the bad stuff.
Eating edibles affects much worse.
If you stop for 4 weeks your tolerance goes back to 0.
There are three genes that are bad for smoking weed. These will cause issues.
CBD is good to prevent and treat prostate cancer. Also can help with dementia and Alzheimer’s.

*** Annie Jacobsen Episode 1299:

Nazis had fencing clubs where they scratched their faces leaving scars

JD and John Witherspoon Episode 1305:

Wiz Khalifa Episode 1306:

Running up hills and dunes is a great way to exercise.
Watching documentaries is a good way to learn.

*** Neil DeGrasse Tyson Episode 1159:

Goodbye is a contraction of god be with you.
The calendar was created by the Catholic Church so AD and BC should stay instead of BCE and CE.
The year 2000 was a rare leap year that was divisible by 400. It was done for correction.
Stonehenge is an eclipse finder.
2 basketballs can fit in one hoop.
Practicing with a smaller bat or hoop makes practice more efficient and useful.
Syphilis was brought over from the Native Americans.
If you have expensive stuff like pens, sunglasses, or a phone, you will pay more attention to it and won’t lose it.

*** Elon Musk Episode 1169:

“The comparison Is a thief of joy.” - Theodore Roosevelt

Lance Armstrong Episode 737:

Dr. Rhonda Patrick Episode 459:

Meditation boosts the expression of telomerase which effects the way you age. It adds telemere length. Vitamin D also affects the length.
Omega 3 fatty acid helps eliminate knee pain or any inflammation.
Lauric acid (12 carbon chain) is an appetite suppressant, and is good for your gut. It is in coconut oil.
It is good to keep oils in the refrigerators.
IGF1 helps build bulk muscle but is correlated to cancer.
Growth hormone can be increased by exercise and through the use of a sauna. It’s really good to go into one after a workout.
A sauna really helps an injury by keeping muscle mass.
If you eat 30% less food you will be healthier than when eating a normal diet. This Is called caloric restriction.
Mycotoxins in peanuts is an issue.
Winc.com

Bill Burr Episode 967:

Look up Hunter Thompson daily routine for disbelieve.

*** Jocko Willink Episode 962:

If you win you win, if you lose you learn.
If the government gives you money it’s taking it from someone else.
It’s important to put yourself in a position where you are not good at doing that thing.

Mike Tyson Episode 1227:

You should always do self-evaluation and check yourself.
Once you finish one chapter in your life you have to move onto the next chapter and forget about the past.
Tysonranch.com

*** Tim Ferris Episode 137:

5 grams of creatine reduces chances of dementia.
When pigs go out in the wild, their nose stretches out, the hair changes, and they get aggressive.
The black swan by Nasib Talub
Yellow stone is a super volcano
Letters from a stoic by Seneca

Jay Leno Episode 692:

Sam Harris Episode 543:

If you work as hard as you can the loss won’t feel as bad.
Vasapresebt is the hormone for short term memory. Pimsleur looked at this
Urbermate Argentine tea
You can get rid of calories by being in the cold, exercise,
Ice bath leads to higher sex drive. Take hot shower after.
Traumeel works for healing at Whole Foods.
Look into banking stem cells.
Hotspotshield let’s you see blocked sites.

*** Bob Lazar and Jeremy Corbell Episode 1315:

Wilson memo
Gimbal video
Marshall McLuhan we are the sex organs of the machine world.
Monkeys might be moving into the Stone Age.

*** Dan Carlin Episode 1041:

The Great War of civilization
Life is a verb
Find one thing that is your passion project
When you are in nature you are attached to everyone in the past because they did the same thing.

Anthony Bourdain Episode 138:

Kitchen confidential by Anthony Bourdain
Brazil, Spain, Vietnam are his favorites.
Coffee houses in UK were the first places where people would drink a beverage while being clear headed.
People in the restaurant business have a unique viewpoint

Jordan Peterson and Bret Weinstein Episode 1006:

Literal false but metaphorical truth
Ex. is everything happens for a reason. If you believe this snd something bad happens you can bounce back. This is flawed because you are stating a false fact and giving a bad assumption.
The point of maximum being is right at the center of the border between chaos and order.
Fortune never lasts longer than the third generation

Ben Shapiro Episode 993:

Thinking that you are a man if you are a woman is actually gender dysphoria.
The government is built for gridlock.
You have to know if your anger is actually right
One of the worst places to live are places where there are break particulates.

*** Dr. Rhonda Patrick Episode 901:

If you run before you are going to learn something, it improves short term recall.
If you run after you learn something, it improves long term memory.
You lose 20% of your brain mass when you are 100.
Your brain starts to atrophy at 20.
When you freeze broccoli sprouts, you can double the sulferafane because the tissue breaks down while being frozen.
Sulferafane makes you feel like after drinking coffee. It is also the most potent compound that can activate a pathway that helps with inflammation.
Broccoli sprouts and kale has to be crushed in order to get as much sulfarafane. Mustard seed powder will activate sulfarafane if these are heated. The powder must have a bite to it when you taste it.
Grow seeds on your own for broccoli sprouts to save money. They grow in like 4 days.
Do not get bloodwork done a day after a traumatic event as it will mess up your results.
Exercise helps improve depression. Exercise causes the tryptophan that goes into your brain.
When you do things regularly, you build neuron pathways that keeps you going. That is why it is good to keep doing something.
The question should be do you want to experience your life optimally not that you will die eventually.
nicotinamide riboside is a supplement that helps with aging. Elysium is the supplement.
Terilstylbim is found in blueberry's and improves cognitive function. Increases bacteria in gut that causes conversion of compounds that clears away damaged mitochondria.
hydrolyzed collagen powder and bone broth help you heal faster.
Time restricted eating. The first thing you put in your body starts all of the enzymes. That means it is important to put good foods at the beginning.
There is a 12 hour clock to eat. You should only eat within this 12 hours. You gain more weight outside of this period. Fat and sugar outside that period is bad. If you eat healthy food outside of this time it is not terrible. However if you eat within a 9 hour window you gain more muscle and have a larger endurance.
You can possibly cheat 2 nights of the week and not affect anything. Sarchadian clock it’s called.
Shift workers have a much higher cancer risk and diabetic risk. This is because you are confusing the sarchadian clock and eating irregularly.
Satchin Panda is a person who works with the sarchadian clock.
Garlic gets rid of mercury. It is a very strong anti-microbial.

***Paul Stamets Episode 1035:

30 percent of soil consists of fungi.
Pseusyban can reset neurological pathways to get rid of fear. Really good for ptsd
Hostdefense.com
Fungi.com
Great mushrooms to eat are rashi, chaga, lions mane, Shetaki, mitaki, enrashi.
Quartacepts mushrooms are really good for after working out.
Epigenetic influences turns sleeping genes on.
Don’t buy Chinese mushrooms only get organic and clean mushrooms.

***Episode 1080 David Goggins:

The more comfortable you become the more uncomfortable your mind becomes.
The mind is what you make it
Test mediocrity.
Don’t get angry at people who don’t work hard because I am afraid of who I didn’t want to be.
You are gonna have to suffer to get to where you want.
I will make myself good enough.
Stretching makes a massive difference.
Getting the hip flexor stretched out will make a massive difference.
The permanent result comes from suffering. Quick results only last a short time.
Triple down on your weaknesses. Don’t triple down on your strengths.
Most people quit when they have only given 40 % effort.

Episode 1198 Derren Brown:

If you go to bed twice a week thinking what am I doing with that person, that is normal.
Growing up is basically how you handle ambiguity.
You just need to be able to accept others ways of doing stuff and just say fine instead of trying to change it.

Tim Ferris Show

***Jerry Seinfeld Episode 485:

It is important to know what you don't like.
Success is the enemy of crankiness and irritability.
The more people you add to the boat the slower it will go through the water.
When trying to write, you need to set a certain amount of time for your writing so that you have a reward for finishing at the end.
Never talk to anyone about what you wrote that day, that day. Wait 24 hours to talk to people about what you wrote because it will keep you happy and limit the pain of thinking your day was a waste.
When writing you should treat yourself like a toddler and reward yourself. The next day you then need to bust your balls and be as tough as possible on yourself and your writing.
Learn how to encourage yourself.
Pain is knowledge rushing in to fill a void with great speed.
He likes to make problems into games and try to solve them.

***Cal Fussman Episode 145:

People will travel to the other side of the world to view things they routinely miss at home.
Ask random people questions about their life because they will want to talk about it.
In the end winning is sleeping better.
If you are looking for someone who is passionate, mention to them the story about Dr. Dre. When working on one of his passion projects, he said he didn’t sleep for 72 hours. Then ask them what is the longest amount of time they haven’t slept for because of a passion project.
When asking questions aim for the heart not the head. Once you get the heart, go to the head. Once you get the heart and the head, you go to the soul.
You should think about the challenges and mishaps that you have had as the part A that caused part B to happen.
Use your mistakes and embarrassing moments to triumph over yourself in order to gain respect for yourself.
The hardest thing in life you can do is change your character.
All you need to do to be a writer is to write.
The good stuff (memories) sticks.
https://www.calfussman.com

Tony Robbins Episode 38

Proximity affects your life and decisions.
As much as you think you know, you don’t know. Always ask what you don’t know.
Mutual funds with their fees return much less in the long run than index funds.
Ray Dalio’s advice in Tony’s book is very good, especially about his all weather fund.
Most people don’t put enough in a secure position.
Everyone is a financial trader, some don’t know that they are trading time for money.
Assume that your bucket of money will decrease by at least 50 percent and plan accordingly.
The best people have an unquenchable hunger to know more.
You don’t have to be perfect in everything you do.
A good question to ask: What would people be surprised to know about you?
Ending suffering is impossible but ending suffering in parts of people’s life can be done.
A belief is a poor substitute for an experience.
Money is nothing but a tool that can be used for you or against you.
https://www.tonyrobbins.com

Tony Robbins Episode 37

Questions to ask people before meeting them: who are they, what are they made of, what are they after, what is preventing them from getting there.
A slump occurs when you over shoot your vision or your vision is unfulfilling.
It’s impossible to be grateful and fearful at the same time.
If you don’t have 10 minutes to do something, you don’t have a life.
Every time you think you are the best you can be, there is always another level.

***Episode 124 Jamie Foxx:

When you raise kids, you are the bow and they are the arrow.
What is on the other side of fear? Nothing. There’s just nerves in the way so why even have nerves.
His real name is Eric Marlyn Bishop.
Interact with people, people all over the world specifically, instead of being on your phone.
Hustle and don’t leave anything to chance.
Give everything you’re all.
Reflect and relax for a little every day.
He rode his own horse on the movie Django.

***Episode 370.5 Derek Sivers:

Early in your career, say yes to everything because you never know what could be the winning lottery ticket.
Kurt Vonnegut said, “You are whatever you pretend to be.”
You can just choose to be confident.
The standard pace for everything is for chumps.
Constantly question everything.
If you are feeling less than saying hell yeah to something just say no.
Busy means out of control and no priorities.
Have a now page on your personal website where you write what you are up to now.
Every technology now and in the future will be able to use plain text files.
It matters when you read a book. That changes how much you like or dislike it.
How to be useful to others. Get famous. Do everything in public and for the public. The more people you reach the more useful you are. The opposite is hiding where you are of no use to others.
How to be useful to others, Two, get rich. Money is neutral proof that you’re adding value to people’s lives, so by getting rich, you’re being useful as a side effect. Once rich, spend the money in ways that are even more useful to others. Then, getting rich is double useful.
Share strong opinions. Strong opinions are very useful to others. Those who are undecided or ambivalent can just adopt your stance. But, those who disagree can solidify their stance by arguing against yours.
Be expensive. People who paid more for tickets were more likely to attend the performance. So, people who spend more for a product or service value it more, and get more use out of it, so be expensive.
So, how to thrive in an unknowable future. Prepare for the worst. Since you have no idea what the future may bring, be open to the best and the worst.
Own as little as possible, depend on even less. The less you own, the less you’re directly affected by disaster.
Choose the plan with the most options. The best plan is the one that lets you change your plans.
Most suffering comes from the focus on yourself. The best way to combat this is to focus on others and do things for others.

***Episode 444 Hugh Jackman:

7 minute row, 4 times a week and the goal is 2000 meters is a great way to become lean.
Every day he reads a book out loud for 30 minutes in the morning with his wife.
Books he gifts are Here is New York by EB White.
Meditates twice a day.
Find that thing where you feel the pleasure of the universe.
He has a mourning routine to quiet his mind.
Before doing a show he takes a minute of silence to dedicate to what it’s helping.
He extends his courtesy to every person he meets no matter who they are.
Everyone needs to feel appreciated. People need to be seen for who they are and appreciated for what they give.
Keep your word even if it doesn’t benefit you.
Say yes to everything after graduating.
Always listen to your gut.
Don’t insure yourself for failure.
Have an accountability partner who you text in the morning about what will happen in the day and then follow up later in the day.
The rowing machine is a great workout to keep healthy and fit.

Episode 370:

Episode 399:

Go to sleep listening to podcasts.
You plant the seed of greatness in the daily grind.
Just because you have clear goals right now, you might not have the same goals in the future so you need to broaden those goals.
Create a resume of failures and a challenge network.
A challenge network is people who ask questions, push you because they believe in you and try and improve the people in it.
Whenever you have a chance, ask people for ways to improve by giving them a survey.
Once he sits down to do something he gets it done.
People are horrible parallel processors, but good serial processors.
Attention management vs. time management.
The chunkers of work get more done and feel happier than those who sprinkle stuff throughout the day.
Instead of practice what you preach maybe you should preach what you practice.
If you don’t respond to emails, that could show you are disorganized or don’t care about them.
You should never say you don’t have time or you’re too busy. The most busiest people have the clearest schedule. What that means is that thing is not their priority.

Episode 401:

Anyone Keller’s dad knew who had a lot of money was either a real estate investor or a real estate agent.
The people that have lived before you know some things so you might want to study what they did.
Assets feed me, liabilities eat me.
I want to be smart with money such that money doesn’t leave me.
When looking at a document think of it as a disagreement document.
You should always look at the termination clause in a document just in case you get in a disagreement.
Money won’t change you but it will reveal you.
If you erase you must replace.
A physical calendar and planner makes it easier to visualize the future than a phone or electronic calendar.
The goal is to get everything done by noon and then let the events of the morning propel you through the rest of the day.
Treat time blocking like a movie where you get food, go to the bathroom and shut off your phone when really focusing.
The best habit to have is the ability to form habits.

Episode 391:

Have the perspective of the world not that everything is good or bad, but that what you are looking at is beautiful or not and will you have a story in the future to tell about it.
The Japanese people respect all of their items and property and make sure everything is always clean.
Hinoki (Japanese tree) diffused oil, heeba wood.
If someone is getting mad at you it’s a function of what they are dealing with not anything to do with you.
Dram is a very good sparkling water drink.
Fasting can help with the effects of chemotherapy and make it even more potent against cancer.
You don’t always need to fill time with something. You can just sit there and observe.

Episode 395:

Take ownership of your relationship and the problems that occur in it.
When you take ownership of things your life gets better.
Try to stay balanced in everything you do.
Causo workout and then contrast bath
Before going to bed make a list of what you are going to do tomorrow.
Your kids are not going to be what you want them to be. This is why you shouldn’t try and conform them to your ideas.

Episode 384:

Complete what is in front of you to the best of your ability.
Your head is for having ideas not for holding them.
Once a week you should reflect on the past week for an hour.
It is critical to do nasal breathing instead of mouth breathing.
Don’t leave information in your head. Unload it all so that you have it.
When removing a commitment you should say, “What you’re asking me to do requires more attention than I have the bandwidth for. I am unable to give it the attention it deserves right now. Can we negotiate?”
You should have a physical place for things that you have to do.
The digital world is great for people who have discipline but it is a black whole for those who don’t.
The next thing you need to do to solve a task is clarify what you are going to do and where to go to do it.
Your task list should have what you need to do clearly instead of general terms.
Anything you can do in two minutes you should just get it done.

Episode 343:

Choosing hard work will be beneficial in the long run.
Be consistent and do what you said you would do.
If someone is trying to rush you to make a decision the answer is no.
You are not in charge of what people look at they are. You will do better by going to places that they are looking for.

*** Episode 363:

If you are proactive as a volunteer you can make moves as most people don’t try.
Keep in touch means sending a question or update every 6-12 months.
When asking a mentor a questions say: The question I want to ask is... here are the things I have tried ... my tentative plan is... if you have any thoughts they would be appreciated. If you are too busy to respond I totally understand.
When doing a presentation you should go to the stage you are presenting and practice there.
You should anticipate everything that will happen and become prepared.
If you have what if’s about anything you are doing you need to get yourself confident and put yourself in unfamiliar environments.
We do not rise to the level of our expectations we fall to the level of our training.
Before getting frustrated, ask the other person to describe how they are feeling. You need to recognize that their response exists no matter what so you should get resolution on it.
Nonviolent communication is a good way to get across to someone who you keep fighting with in a pattern.
A relationship coach Is good as they are someone to talk to who doesn’t provoke any anger.
Sometimes giving an answer to an emotional problem is not a good idea. Just listening helps.

*** Episode 340:

Fungi is pronounced with a j instead of g.
Mushrooms come from mycelium.
We are actually descendant from fungi.
Mycelium obtains nutrients from the outside instead of the inside like humans.
What kills ants and animals is killing your own biology.
Insects and fungi are in a life and death balance.
Don’t finish a stutterers sentence so that they don’t feel like they are robbed of accomplishment.
Re-Remembering a good experience reinforces the benefits of that experience.
Lions mane mushrooms have been found to help reduce the plaque of Alzheimer’s.
Letting logs rot instead of getting rid of them will help your garden and environment by allowing mushrooms to grow.

*** Episode 237:

Metabolism is faster in the day than at night.
Eating late at night could mess up the metabolic cycle.
Fasting allows more stem cells to grow and it clears away old damaged Mitochondria.
You must be in a fasted state to repair damage. That’s why your body repairs during sleep.
Sauna use is linked to longevity.
150 bpm corresponds to moderate physical exercise which has a positive effect on health.
Long term sauna use improves heart health and helps improve endurance.
More Vox03 causes living a longer life.
You should go to a sauna 2-3 times a week to get all the benefits.
Cold showers makes fat more metabolically active.
At 40 degrees F for 20 seconds cold shower are good.
Doing an intense sauna afterwards is the best way to grow muscles.
When going in a cold bath right after a workout, you can decrease hypertrophy.
You should try and hold off on taking a cold bath until an hour after a workout.
Omega 3 makes up 8 percent of the weight of the brain.
Hydrolized college powder is good.
Supplements should be usp and nsf certified.
Eliminate refined carbohydrates and refined sugar.
Make smoothies to incorporate fruits and vegetable.
Practice time restricted eating and eat breakfast.
Use avocado oil when cooking. Eat sautéd kale with mustard powder and eggs with a sauce for breakfast. Grapefruit on the side.
Another good breakfast is a nut, flax seed and pomegranate, blueberry cereal, with hydrolyzed collegian powder and coconut milk.
For lunch make a smoothie, with kale frozen berries, avocado, hydrolyzed collegian powder and water.
Look up Rhonda Patrick smoothie.
Avocado with lemon juice and salmon roe along with sauerkraut.
Eating omega 3 can reduce brain aging.
Dinner should eat cooked vegetables like sautéd broccoli and mustard powder sprinkled on top.
Maternal nutrition may play a roll in telomere length in child.
Or a salad with a lot of different greens.
People with a higher amount of omega 3 in their blood results in a longer life.
Chicken bone soup is very good as well.
Grass fed filet steak should be eaten occasionally.
A broccoli sprout smoothie should be eaten 3 times a week.
Suppression of inflammation is a successful driver of longevity.
Fish oil should be kept refrigerated.
Aerobic exercise is able to eliminate brain atrophy and increase brain function in order to increase the growth of new neurons.
People lose 1 percent muscle mass every year.
Having leg mass is connected in an increase in brain mass.
One of the best lifestyle changes is to cut out refined sugar.
Refined sugar increases dopamine and activates the reward system that is similar to drugs like cocaine.
Try and triple the amount of vegetables that you eat daily.
Taking a vitamin D supplement might also help your body. Enlist your physician to monitor your vitamin D levels.
Exercise has been seen to lower IGF1 which can cause cancer.
The best way to get meat is from organic sellers like grass fed meat.
Artificial sweeteners should be avoided for daily use. Can use every so often.

Episode 342:

How we pay attention to the present moment plays out how we will be and feel.
Being mindful means uprooting your feeling of self and leads to a path of enlightenment.
Reality is simply the loss of the ego.
Thinking about what is beyond thought is still thinking.

**Episode 287:

With Terry’s best friend, he made a vow: Whenever he learns something, he will tell his friend, and when his friend learns something, his friend will tell him.
Always back your talk up with actions.
You can’t fight your way out of situations you have to think your way out.
Vulnerability is not weakness. You must be authentic.
There is nothing more valuable then someone telling you the truth.
Just keep asking questions.
If you want something you can do it. It’s your life.
Busy is a decision. Don’t complain about being busy because it is from your decision.
In order to have ,you have to do, and in order to do you have to be.
Don’t try to beat what is out there already, be better and more creative.
The bigger someone else gets the more opportunities for me. Therefore you shouldn’t be jealous of others success.
Never shame your kids and love them till they can’t stand it anymore.
“God will not have his work made manifest by cowards.” - Ralph Waldo Emerson
If you care about something you will always be nervous.
One of the best lifestyle changes was intermittent fasting.
Everything that is within your grasp is should not be in you hand
When you look at another person see them as a child and give them respect.