Updated May 17th, 2022

Foundational Practices

Get your sleep right. Get sunshine in your eyes within an hour. Increase stress threshold.


This was good, (with Sinclair on aging).

10m shot by BeInspired here, a 5 minute shot here.

Anna Lembke. Dopamine. On Impact Theory here

With Rich Roll Take 1

Link here. Take 2 here.

Depth Perception Outcome.

On Internal Rewards

At the 60m mark – “interesting process that occurs when people start to realize that rewards are all internal. What they start to do is linking this duration path outcome thing to their internal rewards.

And so to put it simply one of the most powerful things that any person can do is to learn to control this idea of duration path and outcome and attach an internal sense of reward just that you’re doing well, to reward yourself mentally and say I’m doing well, I’m actually on the right path. To do this inside of the demands that come from the external world. The more often we can self reward, provided it’s in the right direction of what we’re trying to achieve. The more energy and focus we’ll have for that. Limiting the amount of adrenaline kept at bay, keep buffering the quit response.

If they set the goals, inside the larger goal and self reward each one of those you have an infinite amount of energy to pursue those goals. Infinite amount of focus to pursue those goals. Example: special ops training and BUDs selection process. Everyone is gritty and resilient. The ones who make it are able to control something inside themselves. Reward themselves internally and this gives them more gas. Microscope external goal to smaller goals.

I thoroughly enjoyed the part on Goggins (68 mins)

“Taking whatever adrenaline pulse he feels, and understanding something fundamental to biology, that adrenaline response was designed to move us, not to keep us stationary. He uses behavior as the way to shift sensation perception, feelings, thoughts. Understands how to run that program in the right direction.”

“Mood follows action” -Rich Roll

“He’s tapped into this neuroplasticity process, through the door, through the portal, of agitation and stress.”

“And this really is the holy grail of neuroscience, how can I modify my brain? Well you place yourself into discomfort and using that as a propeller to move you into action.”

It continues, “He’s figured something out, that it really doesn’t matter if you come at something from a place of joy and love. That would be wonderful. But there’s a whole other set of ways to approach this that involves slogging through the discomfort, the doubts, the wish for things to be different and starting with behavior.

And it’s incredible because if you think about sensation perception (feeling, thought and behavior), actually the way to control our nervous system and feel the way we want to feel is to run that backwards. Behavior, thoughts. So if you change your behavior then your thoughts, your feelings, your perceptions changes and everyone tries to come at it from the other end but he’s figured out, through whatever process led him there, how to run it in this direction of behavior first.

If neuroscience has anything to offer, it’s some understanding of what the underlying chemicals and neuro circuits are but the sooner that the human animal, the human species can start to understand that our feelings and our thoughts and our memories and all that is very complicated but that when behaviors are very concrete and they are the control panel for the rest of it. I don’t want to relegate feelings, feelings are extremely important. I don’t want to relegate perception it’s extremely important. But when it comes to wanting to shift the way that you function to get better, or perform better, show up better move away from things like addictive behavior it’s absolutely foolish for any of us to think that we can do that by changing our thoughts first. It’s behavior first, thoughts/feelings/perceptions after.

“Mood follows action.” -Rich Roll

Also enjoyed the bit at the end where Rich says on one hand he’s optimistic and then he thinks of the endless scroll.

Listening to Huberman and learning about neuroscience reminds me of one of the best Ted Talks here.

Andy Galpin – Strength & Endurance

Strength versus Entropy

Sets between 5-30 for

On general guidelines for those looking for guidance 3-5 rule

Adaptations of Exercise, Progressive Overload skill, speed, power, strength, hypertrophy, muscular endurance, ability to work and sustain work (anaerobic endurance, VO2 Max, long duration endurance). Need progressive overload.

Modifiable Variables, One-Rep Max, Muscle Soreness:

Fundamental laws: 1.) Progressive overload 2.) exercise selection does not cause change but the execution is what matters 3.) All joints through the full range of motion across the week, (where we are striving towards).

1.) Choice of exercise. 2) Intensity (% of max heart rate or one-rep-max) 3.) Volume 4.) Rest intervals 5.) Progression 6.) Frequency

Soreness, sometimes less is more because training frequency (consistency) is the most important.

Can tweak these variables based on goals (strength vs hypertrophy).

Modifiable Variables of Strength Training, Supersets

In good positions only, full range of motion.

Pressing horizontal or vertical. Pulling is the same. Perpendicular to the body.

Needing out: every exercise is a pull. Posterior and anterior chains.

Upper Press, upper pull, lower body press, lower body pull could be the four big picture exercises.

Primary driver of strength is intensity and not volume.

How to Select Training Frequency: Strength vs. Hypertrophy

Phone session with Mike Mencer, train only few days but with very high intensity. Actually worked, especially if untrained.

How often? Soreness is not a great barometer. Hypertrophy, hedge for recovery. Can workout same muscles every day for speed, strength, power training.

Nervous system is important.

For hypertrophy, trained shoulders wait 48-72 hours before training again. You will miss opportunity to make more progress if you don’t workout when able to. Frequency can handle changes if you get to the total volume.

Hypertrophy Training, Repetition Ranges, Blood Flow Restriction

Hypertrophy training is more idiot proof but the work is hard. Reps between 5-30 and if you take it to the max. Can use rep range for variation/fun. Train to failure but don’t get to extreme failure. Look for 3 things. Feeling contraction? Feel a big pump after? Next day did you feel any soreness?

Minimum of 10 “working” sets (

Tools: Protocols for Strength Training, the 3 by 5 Concept 

The podcast is solid. 1.8x speed while exercising since most episodes are 2 hours.