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    #93 - AMA with Jason Fried: Work-life balance, avoiding burnout, defining success, company culture, and more

    enFebruary 17, 2020

    Podcast Summary

    • Exploring the complexities of work-life balance and its impact on career successRealizing when additional effort doesn't yield significant gains and finding a balance that works for individuals is essential for career growth and well-being.

      Work-life balance is a complex issue, and there's no one-size-fits-all answer to whether prioritizing it would have hindered or helped one's career success. During a follow-up AMA session on the Drive Podcast, Jason Freed and host Peter Atia discussed this topic further based on listener questions. They explored the role of luck versus hard work in achieving success, the importance of taking breaks, and the potential benefits of work-life balance. Jason shared his personal experience of realizing that working longer hours didn't always lead to better results. He emphasized the importance of recognizing when additional effort isn't yielding any significant gains and finding a balance that works for individuals. Overall, the discussion highlighted the importance of considering work-life balance as a crucial aspect of career growth and well-being.

    • Working long hours doesn't guarantee successFocusing on efficiency and prioritizing tasks can lead to better outcomes than working long hours.

      Putting in longer hours doesn't necessarily lead to better outcomes. The speaker shared their experience of creating overly long and detailed proposals to win business, only to realize that potential clients were more interested in the price and timeline. They also shared how they developed their successful product, Basecamp, with limited time and resources. These experiences taught them that less time and resources can sometimes lead to greater focus and efficiency. For those in situations where demands exceed 40 hours a week, it's essential to prioritize tasks and communicate effectively with team members and superiors to manage workload and maintain a healthy work-life balance.

    • Identifying what we can control and focusing on self-improvementWe can't control external circumstances, but we can control our responses and behaviors, and focus on improving ourselves for happiness and success beyond just financial gains.

      While we may not have control over external circumstances, we can control how we respond and the impact we have on our team and environment. It's important to identify what we can control and focus on improving ourselves and our behavior. We should also consider what we're optimizing for in life beyond just financial success. At the end of the day, it's essential to reflect on whether we're truly happy with our choices and if we want to continue down the current path. Ultimately, we can't change the past, but we can learn from it and make informed decisions for the future.

    • Balancing productivity and work-lifeSuccess is about finding the right balance, enjoying work, and making a positive impact, not just revenue or numbers. Communication and work-life balance are valued, with emails checked only during designated hours and respecting each other's time.

      Success is not just about revenue or numbers for this organization. Instead, it's about finding the right balance, enjoying the work, and making a positive impact. The number of employees and work hours are not the only indicators of success. Productivity and impact are more important than maximizing revenue or working long hours. The organization values communication and respects work-life balance, promoting a cultural norm of checking email only during designated hours and not expecting immediate responses. Interruptions are seen as arrogant acts that disrupt thought processes, and the expectation is that people will get back to each other when they're ready.

    • Effective communication and work-life balance require flexibilityUnderstand importance of both urgency and flexibility, prioritize work and personal life as needed

      Effective communication and work-life balance require a flexible approach. The speaker emphasizes the importance of respecting the urgency of different situations and the value of taking time to make decisions. He also highlights the need for both work and personal life to have the flexibility to take priority at different times. Bezos's reported approach of only making important decisions in the morning is given as an example of this perspective. The speaker also acknowledges that maintaining this balance can be challenging and that there will be times when the norm is deviated from. Overall, the key takeaway is that a balanced approach to communication and work requires an understanding of the importance of both urgency and flexibility, and a willingness to prioritize both work and personal life as needed.

    • Reclaiming hours for personal activitiesBalance work and personal time by taking back an hour for yourself for every hour worked outside of designated hours, and ensure flexibility in your workday to make it happen.

      Finding a balance between work and personal time is crucial for overall well-being. This can be achieved by practicing the concept of "reclaiming hours" - for every hour spent working outside of designated work hours, make sure to take back an equivalent hour during the week for a personal activity. This could be anything from doing nothing to engaging in hobbies or even daydreaming. However, for this approach to work, flexibility in the workday is necessary. Those in jobs with strict work-life boundaries, such as call centers, may not be able to apply this concept directly. Instead, they may find value in setting clear work hours and separating work tools from personal time to maintain a healthy balance. Overall, allowing time for rest and relaxation can lead to increased productivity and better mental health.

    • Creating barriers to work can improve focusMaking home office less convenient can reduce distractions and improve focus, consider creating natural boundaries to work hours.

      Creating physical and mental barriers to working can help improve focus and productivity. The speaker shares his experience of being easily distracted when working from home with multiple open tabs and notifications, suggesting that making the home office less convenient could help reduce these distractions. He admires the design of Philip Johnson's glass house, where the study is a separate building with no electricity or plumbing, forcing the occupant to take breaks and finish work before it gets dark. The speaker suggests considering ways to make working from home more difficult, such as marking the door or creating a tree stand office, to help recognize and reduce mindless multitasking. The ultimate goal is to create a natural boundary to work hours and improve focus.

    • Integrating work and life for a balanced existenceStrive for a balanced life by integrating work and personal activities, question technology's impact, and prioritize values

      While technology brings many benefits, it's important to recognize the costs and strive for a balanced approach to work and life. The speaker argues that the notion of work-life balance as a separation between the two may not be effective, and instead, integrating both aspects throughout the day can lead to a more fulfilling life. He also emphasizes the importance of questioning the assumptions behind technology and its impact on relationships and personal well-being. Ultimately, each person must make a conscious decision about what they value most and strive for a balanced existence that prioritizes both work and life.

    • Balancing work and personal life is about effective priority managementEffectively manage priorities, define project scope and time constraints to ensure neither work nor personal life dominates, and understand their interconnectedness.

      Achieving a healthy work-life balance doesn't mean having an equal ratio of work and personal life. Instead, it's essential to ensure that neither aspect dominates the other. The speaker shares his personal experience of recognizing the importance of completing a project before considering it a success and the benefits of taking breaks to gain perspective. He also emphasizes the importance of defining a project's scope and time constraints to avoid endless work and make the most of available resources. In essence, it's about effectively managing priorities and understanding that work and personal life are interconnected, and both require attention and dedication.

    • Break down projects into smaller, manageable piecesFocus on smaller projects for better focus, easier decision-making, and a healthier team dynamic. Avoid overly large projects to prevent burnout, decreased morale, and damaged relationships.

      It's essential to keep projects manageable and avoid making them excessively large. The speaker advocates for breaking down projects into smaller, manageable pieces, rather than continuously adding more scope and piling on more work. This approach, referred to as the "scope hammer," allows for better focus, easier decision-making, and a healthier team dynamic. It also enables the team to respond more effectively to changes and unexpected challenges. The risk of continuing to build a massive project is that it becomes harder to change direction and may lead to burnout, decreased morale, and damaged relationships. Instead, it's crucial to prioritize the long-term health and well-being of the team and the company, ensuring that people have the freedom, flexibility, and resources to continue delivering high-quality work on future projects.

    • Prioritizing Short-Term Gains Over Long-Term Relationships and Employee Well-BeingIgnoring long-term relationships and employee well-being for short-term gains can harm both parties, leading to negative consequences in the workplace. Prioritize trust and sustainable practices for a successful business.

      Prioritizing short-term gains over long-term relationships and employee well-being can lead to negative consequences for both parties. The speaker emphasizes the importance of considering the impact on people and maintaining trust in the workplace. They criticize the culture of burnout in Silicon Valley and warn against adopting such practices in other industries. The speaker also shares the issue of physician burnout and its impact on both doctors and patients. Although he doesn't offer a solution, he highlights the frustration of being judged based on metrics rather than patient care. Overall, the message is to prioritize long-term relationships, trust, and employee well-being for a successful and sustainable business.

    • Overreliance on technology in healthcare can lead to loss of humanity and potential burnoutHealthcare professionals should reduce patient loads, implement smart email responders, and prioritize self-care to maintain humanity and prevent burnout

      The overreliance on technology in healthcare and constant availability to emails can lead to a loss of humanity and potential burnout for healthcare professionals. The patient experience suffers when doctors are focused on screens instead of face-to-face interactions. For individuals who engage in work or hobbies that involve similar tasks, it's crucial to recognize the signs of burnout, such as losing interest or feeling apathetic towards the activity. This can be compared to an album that once brought joy but now feels repetitive and unfulfilling. To combat these issues, potential solutions include finding ways to reduce patient loads, implementing smart email responders, and prioritizing self-care to maintain a healthy work-life balance.

    • Avoiding Burnout: Diversify Your Activities and Keep Work and Hobbies DistinctDiversifying activities and maintaining a distinction between work and hobbies can help prevent burnout, while the traditional 40-hour work week may not be the most efficient use of time, shorter work weeks have been successful for some companies

      Just like listening to an album too many times can lead to feeling burnt out on the music, doing the same thing all the time in both your personal and professional life can lead to burnout. Burnout is often subtle and can be indicated by a lack of motivation, increased procrastination, and feeling disinterested in work that was once enjoyable. To avoid this, try to diversify your activities and keep your work and hobbies distinct. The 40-hour work week is a historical default, and while it may not be the most efficient use of time, it has become a societal norm. Some companies, like Basecamp, have found success with shorter work weeks, such as 32 hours. Ultimately, it's important to consider what works best for you and your unique situation.

    • Exploring the Ideal Work Week LengthFinding the right balance between work hours and personal life can lead to increased productivity and better work-life balance. Considering a work week between 30 and 40 hours might be ideal, but balancing flexibility, mistakes, and regular breaks is crucial.

      Finding the optimal work week length can significantly impact productivity and work-life balance. The speaker shares their experience with a four-day work week, noting that while less work gets done, it's not significantly less. However, having fewer hours can lead to magnified mistakes and a lack of flexibility. The five-day work week is standard, but the speaker suggests that somewhere between 30 and 40 hours per week might be ideal. They also mention that Henry Ford's influence on the standard work week is worth exploring. When considering the ideal number of days and hours, the speaker emphasizes the importance of balancing work and personal life, and the benefits of having regular breaks, such as three-day weekends. They also express skepticism towards the term "company culture," preferring to focus on how values are put into practice in daily operations. Ultimately, the speaker advocates for finding a work arrangement that allows for a healthy balance between productivity and personal time.

    • Understanding Company Culture through Employee Interactions and PoliciesTalk to employees to learn about a company's values and work environment, examine public policies for insights into communication and transparency.

      Culture in a company is not something that can be created or written down, but rather the byproduct of consistent behavior. To truly understand what it's like to work at a company, talk to the people who work there. They can provide valuable insights into the company's values, customer service, and overall work environment. Look for opportunities to engage with employees, such as calling customer service or reaching out on LinkedIn. Additionally, examine the company's public policies, such as terms of service or privacy policies, as they can reveal important information about how the company communicates with its customers and approaches transparency. By combining these methods, you can gain a more accurate and well-rounded understanding of a company's culture and whether it's a good fit for you.

    • Creating a calm workplace through fair compensationCompanies that pay top market wages and prioritize employee well-being foster a calm workplace. Asking potential employers about their stance on mental health days and family time can reveal their true commitment to employees.

      Companies that prioritize their employees' well-being and offer fair compensation structures create a calm workplace. Basecamp, for instance, has opted against traditional employee incentives like equity and instead, pays their employees at the top of the market. According to the speaker, this approach eliminates the stress and uncertainty associated with lottery-ticket style incentives. Additionally, the speaker emphasized the importance of asking potential employers thoughtful questions during interviews to gauge their culture and values. For example, inquiring about their stance on mental health days and family time can reveal whether a company truly cares for its employees beyond just talk. Ultimately, a calm workplace is one where employees feel valued, supported, and compensated fairly.

    • Eliminating salary negotiation and publishing salaries for transparencyBasecamp eliminated salary negotiation and replaced it with clear, role-based salaries to reduce financial anxiety and stress for employees, fostering a more stable and focused work environment.

      Basecamp eliminated salary negotiation and published salaries tied to roles to eliminate bias and reduce stress for employees. They also replaced the profit-sharing system with a pool of funds set aside for employees in the event of a liquidity event. This simpler approach eliminates the day-to-day financial anxiety and stress that comes with negotiating salary, worrying about equity, and checking stock prices frequently. By setting clear expectations and being transparent about compensation, Basecamp aims to create a more stable and focused work environment for its employees.

    • Clarity in Compensation and Expectations Reduces Employee StressClearly defining compensation and work expectations can help reduce stress for employees and improve focus on their jobs, while strong writing skills and process-oriented work contribute to a sustainable and healthy work environment.

      Providing clarity and stability in compensation and work expectations can significantly reduce stress for employees, allowing them to focus on their jobs rather than worrying about financial uncertainty. Another important takeaway is the significance of strong writing skills in the hiring process and the challenge of helping new hires break unproductive habits formed in previous work environments. Lastly, the importance of process-oriented work in creating a sustainable and healthy work environment, where outcomes are still crucial but not at the expense of morale and team dynamics.

    • Taking breaks and focusing on process for long-term successRegular breaks prevent burnout and improve product quality. Basecamp takes a two-week break between cycles to recharge and explore new ideas, while maintaining and improving existing products.

      Taking regular breaks and focusing on process is crucial for long-term success in product development. The team at Basecamp takes a two-week break between cycles to allow team members to recharge, explore new ideas, and maintain the quality of their work. They believe that constantly pushing through projects without breaks can lead to burnout and subpar results. Additionally, they emphasize the importance of maintaining and improving existing products, just as one would maintain a friendship. They've experienced failures where internally, the team believed in a product but it didn't resonate with the market. Despite these setbacks, they've learned to pivot and focus on their successful products. Overall, investing time and thought into process and taking breaks is essential for creating high-quality, sustainable products.

    • Learning from FailureAcknowledge failure, learn from it, and make informed decisions about when to invest further or move on for continued growth and success.

      Failure is a natural part of the innovation process, and it's essential to learn from those experiences and move on. Jason Fried, the founder of Basecamp, shared his perspective on their past projects that didn't meet their expectations. He emphasized that the failure lies in continuing to invest in something that's never going to reach its potential, and the importance of acknowledging and accepting that outcome. Basecamp, a successful company with no sales team, relies on word of mouth and their public presence through books and speaking engagements as their primary marketing channels. They've sold or shut down projects that didn't pan out, recognizing that cutting losses is a healthy decision. The uncertainty of external factors can be challenging for some employees, but it's crucial to understand that everyone's role and control within a company can vary. In Fried's experience, the technical operations team faces significant pressure and uncertainty due to the critical nature of their work. Ultimately, embracing failure, learning from it, and making informed decisions about when to invest further or move on is key to continued growth and success.

    • Managing Critical Situations in Tech Operations and SecurityBeing on call in tech operations and security requires responsibility, ability to handle pressure, and understanding cause and effect. Clear communication with customers is essential during incidents.

      Working in operations and security in a tech company involves being on call 24/7 and dealing with critical situations that can arise at any time. This job requires a high level of responsibility and the ability to handle pressure, as well as a strong understanding of cause and effect. While luck and timing can play a role, they are not the only factors. The importance of being useful and having good timing cannot be overstated. The job can be stressful, especially during incidents when clear and honest communication with customers is essential. The team has developed guidelines and checklists to help manage these situations effectively. While some organizations may attribute more to luck than cause and effect, it's important to remember that strong individuals believe in the power of their actions and the impact they can have on outcomes.

    • The role of timing and luck in successSuccess is a combination of skills, execution, vision, communication, team building, timing, and luck. While some companies create their own moments through bold moves, most organizations must work within given circumstances. Survivorship bias can skew perceptions of cause and effect, and it's crucial to keep working and seizing opportunities.

      While skill, execution, vision, communication, and team building are essential for success, timing and luck also play a significant role. Companies like Tesla and Apple have been able to create their own moments in time by being bold and building up goodwill, but most organizations have to work within the given timing and circumstances. Success often begets success, and luck can compound opportunities, making it difficult to extract cause and effect. However, it's important to remember that not everyone has the same opportunities, and survivorship bias is prevalent in industries like tech. Ultimately, it's a complex interplay of various factors that leads to success or failure, and it's essential to keep working and seizing opportunities when they arise.

    • Factors beyond our control impact successWhile hard work and unique abilities contribute to success, timing, luck, and factors beyond our control also play significant roles.

      While individual success stories can be attributed to various factors such as hard work, unique abilities, and brilliant ideas, timing and luck play a significant role as well. The extreme outliers who defy the odds and create their own luck are rare. Most businesses that start each year fail, and the reasons for success or failure are often complex and not entirely within our control. It's essential to focus on doing our best and accepting that the outcomes may be influenced by factors beyond our comprehension. The concept of free will adds another layer of complexity, as our capacity to work hard and have brilliant ideas may be influenced by factors beyond our control. Ultimately, it's important to acknowledge that there are consequences for our actions, but the degree of choice we have in shaping our outcomes is a complex and debated topic.

    • The Role of External Influences and Support in AchievementsRecognize the impact of external influences and the support of others on our achievements. Continuously learn and improve through reading great writers and studying the craft.

      Attribution of success or blame is a complex issue. Jason Fried emphasized that many factors contribute to our achievements, and it's essential to recognize the role of external influences and the experiences that shaped us. He also discussed the idea that if we accept that certain behaviors or traits cannot be changed, we might question their origin. In relation to writing, Fried believes it can be improved, and he suggested reading great writers and studying the craft to enhance our skills. He also agreed that taste can be taught, and we should remember that our accomplishments often result from the support and guidance of others. In summary, Fried encouraged us to appreciate the interconnectedness of our lives and the influence of those around us, as well as the importance of continuous learning and improvement.

    • Three Business Communicators to Learn From: Warren Buffett, Jeff Bezos, and Charlie MungerSurround yourself with better writers, practice editing, read your work out loud, learn from Warren Buffett, Jeff Bezos, and Charlie Munger, and read works by Howard Marks and Joan Didion for clear, engaging storytelling.

      Effective communication is key to great business writing. Three exemplary business communicators are Warren Buffett, Jeff Bezos, and Charlie Munger. Their ability to explain complex issues in clear and understandable ways sets them apart. To improve your own business writing, surround yourself with better writers, practice editing, and read your work out loud. Other recommended business writers include Howard Marks and Joan Didion. Their works demonstrate the power of clear, engaging storytelling. While we may not all reach their level, striving for such quality can lead to significant improvement.

    • Clear communication is key to success in various aspects of lifeEffective communication makes complex ideas accessible, fosters positivity, and sets up children for resilience and happiness.

      Effective communication, whether it's in writing or in person, is crucial for success in various aspects of life. The speaker shared their experience of transitioning from a career in medicine to consulting at McKinsey, where clear writing was highly valued. They acknowledged the importance of good writing in scientific research but lamented the often poor quality of scientific papers. The speaker emphasized the need to make complex ideas accessible to a wider audience, rather than using insider language that can obscure clarity. In the context of parenting, the speaker reflected on the importance of fostering a sense of investment and positivity in children, rather than forcing them to do things they don't want to do. They emphasized the significance of setting up children to be resilient and happy, even if that is the only accomplishment in life. Overall, the speaker's reflections highlight the importance of clear communication and fostering positive experiences in various aspects of life, whether it's in writing, at work, or as a parent.

    • Recognizing and learning from mistakes as a parentBe open about mistakes, learn from them, and model self-awareness for children. Strive for personal growth to raise thoughtful, creative individuals.

      Being a great parent is a lifelong journey filled with challenges and learning opportunities. It's important to recognize that mistakes will happen, but it's crucial to learn from them and continue to strive for improvement. Transparency about one's mistakes with children can also be an effective way to model self-awareness and accountability. Sleep deprivation and frustration are common obstacles, but the ultimate goal is to raise well-adjusted, thoughtful, and creative individuals who can contribute positively to the world. The speaker also mentioned the importance of being open with children about one's faults and using teachable moments to diffuse shame and promote growth. Lastly, the speaker shared that they have taken a break from social media, specifically Instagram, to focus on personal growth and self-improvement.

    • Managing Stress and Anxiety in the Digital AgeEffective communication and selectively managing commitments can help reduce stress and anxiety in the digital age. Learning to say no and limiting commitments can lead to improved mental well-being.

      Effective communication and learning to say no are crucial skills for managing stress and anxiety, particularly in the digital age. The speaker shared his personal experiences with social media platforms like Instagram and Twitter, highlighting the emotional pain caused by attacks and constant need to respond. He suggested that having an option to hide replies could make these platforms more pleasant. Another important point discussed was the importance of being selective with commitments and learning to say no to reduce future stress and anxiety. The speaker shared his personal goal of only scheduling one month out instead of a year, which he believes would help reduce anxiety. Overall, the conversation emphasized the importance of mindfully managing digital communication and commitments to improve mental well-being.

    • The power of saying no for personal and professional growthLearning to decline invitations and opportunities that don't align with your goals leads to relief, better focus, and a more fulfilling life.

      Learning to say no and prioritizing your time and energy is crucial for personal and professional growth. Jason shared his experience of the importance of being selective with commitments and how it leads to relief and better focus. He emphasized that it's okay to decline invitations or opportunities that don't align with your goals or current situation, even if they seem appealing. Peter added that being comfortable with saying no allows you to be more present and effective in the things you do choose to prioritize. They also discussed the benefits of their membership program, which provides exclusive content and resources for those interested in diving deeper into the topics they discuss on their podcast. Ultimately, the conversation highlighted the importance of being intentional with your time and energy, and the power of saying no to cultivate a more fulfilling and productive life.

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    In this quarterly podcast summary (QPS) episode, Peter introduces a new format aimed at summarizing his biggest takeaways from the last three months of guest interviews on the podcast. Peter shares key insights from each episode, covering diverse topics such as protein and muscle building with Luc van Loon, toe strength with Courtney Conley, VO2 max with Olav Aleksander Bu, liquid biopsies for cancer with Alex Aravanis, gut health and probiotics with Colleen Cutcliffe, and road safety with Mark Rosekind. Additionally, Peter shares any personal behavioral adjustments or modifications to his patient care practices that have arisen from these engaging discussions.

    If you’re not a subscriber and are listening on a podcast player, you’ll only be able to hear a preview of the AMA. If you’re a subscriber, you can now listen to this full episode on your private RSS feed or our website at the episode #304 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here.

    We discuss:

    • How Peter keeps track of his takeaways from each podcast episode [5:15];
    • Luc van Loon episode: fat utilization, muscle protein synthesis, dietary protein, aging and inactivity, and more [8:45];
    • Behavioral changes that have come about from the conversation with Luc van Loon [23:45];
    • Courtney Conley episode: importance of toe strength and the impact of dedicated foot training [26:45];
    • Olav Aleksander Bu episode: the importance of VO2 max for lifespan, and the practicalities of measuring and improving VO2 max [36:45];
    • Behavioral changes that have come about from the conversation with Olav [56:00];
    • Alex Aravanis episode: liquid biopsies for cancer detection [1:01:30];
    • Colleen Cutcliffe episode: the importance of gut bacteria balance, and the potential therapeutic uses of probiotics, particularly Akkermansia [1:16:45];
    • Mark Rosekind: the significant issue of road fatalities and injuries, their causes, and practical safety measures to reduce risks [1:27:00]; and
    • More.

    Connect With Peter on TwitterInstagramFacebook and YouTube

    The Peter Attia Drive
    enJune 03, 2024

    #303 - A breakthrough in Alzheimer’s disease: the promising potential of klotho for brain health, cognitive decline, and as a therapeutic tool for Alzheimer's disease | Dena Dubal, M.D., Ph.D.

    #303 - A breakthrough in Alzheimer’s disease: the promising potential of klotho for brain health, cognitive decline, and as a therapeutic tool for Alzheimer's disease | Dena Dubal, M.D., Ph.D.

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    Dena Dubal is a physician-scientist and professor of neurology at UCSF whose work focuses on mechanisms of longevity and brain resilience. In this episode, Dena delves into the intricacies of the longevity factor klotho: its formation and distribution in the body, the factors such as stress and exercise that impact its levels, and its profound impact on cognitive function and overall brain health. Dena shares insights from exciting research in animal models showing the potential of klotho in treating neurodegenerative diseases as well as its broader implications for organ health and disease prevention. She concludes with an optimistic outlook for future research in humans and the potential of klotho for the prevention and treatment of Alzheimer’s disease.

    Disclosure: Peter is an investor in Jocasta Neuroscience, a company working to develop klotho as a therapy for people with Alzheimer’s disease.

    We discuss:

    • Dena’s fascination with aging and how she came to study klotho [3:30];
    • Biological properties of klotho: production, regulation, decline with age, and factors influencing its levels [11:45];
    • Potential benefits of klotho on brain health [22:00];
    • The relationship between soluble klotho protein, platelet factors, and cognitive enhancement [33:45];
    • The role of platelet factor 4 (PF4) and it’s interaction with GluN2B in mediating cognitive enhancement [46:45];
    • Benefits of klotho observed in a mouse model of Parkinson’s disease [55:45];
    • Benefits of klotho observed in a mouse model of Alzheimer’s disease [1:03:00];
    • Promising results of klotho in primate models, and the importance of finding an appropriate therapeutic dose before moving to human trials [1:08:00];
    • Speculating why a single klotho injection has such long-lasting effects [1:25:30];
    • Potential cognitive benefits of klotho in humans, the impact of the KL-VS genetic variant on klotho levels, and the need for human trials to confirm these effects [1:27:45];
    • The interaction between the KL-VS genetic variant and APOE4 and how it impacts risk of Alzheimer’s disease [1:34:45];
    • The significance of klotho levels: studies linking lower levels to increased mortality and the broader implications for organ health and disease prevention [1:47:15];
    • Measuring klotho levels and determining an individual’s KL-VS status [1:52:15];
    • The promising potential of klotho for Alzheimer’s disease treatment, and the importance of philanthropy for funding research [1:58:00]; and
    • More.

    Connect With Peter on TwitterInstagramFacebook and YouTube

    The Peter Attia Drive
    enMay 27, 2024

    #302 - Confronting a metabolic epidemic: understanding liver health and how to prevent, diagnose, and manage liver disease | Julia Wattacheril, M.D., M.P.H.

    #302 - Confronting a metabolic epidemic: understanding liver health and how to prevent, diagnose, and manage liver disease | Julia Wattacheril, M.D., M.P.H.

    View the Show Notes Page for This Episode

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    Julia Wattacheril is a physician scientist and director of the Metabolic Dysfunction Associated Steatotic Liver Disease (MASLD) program at Columbia University Irving Medical Center. In this episode, Julia delves deep into the complex world of liver health, beginning with a foundational overview of liver physiology. She provides an in-depth look at how alcohol impacts liver function, breaking down the metabolism of ethanol and its detrimental effects. Julia then shifts the focus to understanding liver function tests and optimal enzyme levels, providing a detailed explanation of AST and ALT and elucidating why fluctuations in these levels may or may not be concerning. She provides a primer on the four major stages of liver disease, discussing risk and emphasizing the importance of early diagnosis. Julia highlights the role of liver disease in increasing the risk of cancer and cardiovascular disease and covers in detail the various strategies for diagnosing, treating, and preventing the progression of liver disease.

    We discuss:

    • Julia’s training, the importance of liver health, and the challenges and innovations of hepatology [3:15];
    • The complex and crucial functionality of the liver, its four most essential functions, and more [8:45];
    • Liver injuries: historical and evolving understanding of causal factors, and the progression to liver diseases and cancer [13:15];
    • How the liver metabolizes nutrients and what happens in the presence of excess calories or alcohol [24:45];
    • Methods of diagnosing liver disease and how insights guide treatment and management strategies [33:30];
    • The poisonous nature of ethanol to the liver [40:30];
    • Varied responses to alcohol, damaging effects of alcohol beyond the liver, and the process of advising patients on their alcohol consumption [47:15];
    • Understanding liver enzymes AST and ALT—interpreting levels, lifestyle factors that affect them, and diagnostic approaches [58:30];
    • Interpreting liver function tests for fatty liver disease, and the challenges of diagnosing liver pathologies, particularly in children versus adults [1:13:15];
    • Comprehensive liver health assessments via imaging and various diagnostic tools to prevent overlooking potential liver pathologies [1:18:45];
    • Potential impact of recreational drugs, statins, and other medications on liver function test results [1:26:45];
    • Shifting nomenclature from NAFLD to MASLD to reflect accuracy in the underlying pathophysiology and understanding of liver diseases [1:30:30];
    • Pathophysiology of MASLD, the need for proactive screening, and the significance of liver fat percentage as an indicator of metabolic health [1:36:30];
    • The importance of screening for rare conditions alongside common metabolic diseases associated with fatty liver accumulation [1:42:45];
    • Practical strategies for managing MAFLD [1:45:30];
    • The impact of fructose consumption on liver health and the challenges of disentangling its effects from other factors like obesity and insulin resistance [1:52:45];
    • The potential of GLP-1 agonists for the treatment of MASLD [1:57:45];
    • How the four stages of liver disease have evolved [2:00:30];
    • Increased cancer and heart disease risk associated with early-stage MAFLD [2:05:15];
    • Emerging drugs and therapies for addressing fat accumulation and fibrosis related to MAFLD [2:12:15];
    • Peter’s major takeaways [2:18:45]; and
    • More.

    Connect With Peter on TwitterInstagramFacebook and YouTube

    The Peter Attia Drive
    enMay 20, 2024

    #301 - AMA #59: Inflammation: its impact on aging and disease risk, and how to identify, prevent, and reduce it

    #301 - AMA #59: Inflammation: its impact on aging and disease risk, and how to identify, prevent, and reduce it

    View the Show Notes Page for This Episode

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    In this “Ask Me Anything” (AMA) episode, Peter delves into the often misunderstood concept of inflammation. He first defines inflammation and differentiates between acute inflammation and chronic inflammation, the latter of which is linked to aging and a plethora of age-related diseases. Peter breaks down the intricate relationship between chronic inflammation, obesity, and metabolic health, and highlights the signs that might suggest someone may be suffering from chronic inflammation. From there, the conversation centers on actionable advice and practical steps one can take to manage and minimize chronic inflammation. He explores how diet plays a crucial role, including the potential benefits of elimination diets, and he examines the impact of lifestyle factors such as exercise, sleep, and stress management. Additionally, he discusses the relevance of food inflammatory tests and concludes by examining the potential benefits and drawbacks of drugs and supplements in managing inflammation.

    If you’re not a subscriber and are listening on a podcast player, you’ll only be able to hear a preview of the AMA. If you’re a subscriber, you can now listen to this full episode on your private RSS feed or our website at the AMA #59 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here.

    We discuss:

    • Defining inflammation (and the cultural impact of Napoleon Dynamite) [1:45];
    • Acute vs chronic inflammation [8:00];
    • The connection between chronic inflammation, aging, and age-related diseases [11:00];
    • The impact of inflammation on metabolic health [18:30];
    • Understanding and diagnosing chronic inflammation: blood tests and other approaches, and challenges with measurement [20:00];
    • Factors that contribute to low-level chronic inflammation [28:00];
    • Minimizing inflammation through diet [29:45];
    • The important role of fiber for gut health and inflammation [33:45];
    • A closer look at the impact of trans fats and saturated fats on overall health [34:45];
    • Why Peter prefers dietary fiber from food sources over supplements [38:30];
    • Debunking “superfoods”: emphasizing proven methods over marketing claims for reducing inflammation [39:00];
    • Is there any value in over-the-counter food inflammatory tests? [42:30];
    • Food elimination diets: how they work, symptoms and markers to watch, challenges and limitations [45:15];
    • Identifying dietary triggers for gut-related symptoms through low-FODMAP diets like the “carnivore diet” [51:15];
    • Dairy: the complex role of dairy on inflammation and individual responses [55:00];
    • Wheat: the complexities and conflicting evidence around wheat's inflammatory effects [57:45];
    • How exercise influences inflammation [1:02:00];
    • How sleep quality and duration impacts inflammation [1:07:00];
    • The potential impact of chronic psychological stressors on inflammation [1:13:00];
    • The impact of oral health on inflammation and overall well-being [1:15:00];
    • The role of medications in managing chronic inflammation [1:18:15];
    • Supplements: evaluating the efficacy of various anti-inflammatory supplements [1:22:15];
    • Parting thoughts and takeaways [1:27:00]; and
    • More.

    Connect With Peter on TwitterInstagramFacebook and YouTube

    The Peter Attia Drive
    enMay 13, 2024

    #300 - Special episode: Peter on exercise, fasting, nutrition, stem cells, geroprotective drugs, and more — promising interventions or just noise?

    #300 - Special episode: Peter on exercise, fasting, nutrition, stem cells, geroprotective drugs, and more — promising interventions or just noise?

    View the Show Notes Page for This Episode

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    In this special edition celebrating 300 episodes of The Drive, Peter discusses a variety of popular topics and health interventions and classifies them based on their level of evidence and relevance using the following categories: proven, promising, fuzzy, noise, and nonsense. Peter first delves into the topic of geroprotective molecules, covering rapamycin, metformin, NAD and its precursors, and resveratrol. Next, he explores the significance of metrics like VO2 max and muscle mass, as well as emerging concepts like blood flow restriction and stem cells. The conversation extends to nutrition, addressing questions surrounding long-term fasting, sugar consumption, sugar substitutes, and the contentious role of red meat in cancer. Peter not only provides his current stance on each topic—most of which have been covered in great detail in the previous 300 episodes—but also reflects on how his opinion may have evolved over the years.

    We discuss:

    • Defining the categories of “proven, promising, fuzzy, noise, and nonsense” [3:15];
    • Rapamycin [9:30];
    • Metformin [17:00];
    • NAD and its precursors [24:30];
    • Resveratrol [32:45];
    • The importance of VO2 max, muscle mass, and muscular strength for lifespan [38:15];
    • Blood flow restriction (BFR) training [44:00];
    • Using stem cells to treat osteoarthritis or injury [51:30];
    • Fasting as a tool for longevity (and why Peter stopped his fasting protocol) [55:45];
    • The energy balance theory [1:06:30];
    • The idea that sugar is poison [1:12:00];
    • The idea that sugar substitutes are dangerous [1:22:15];
    • The debate on red meat and cancer [1:28:45]; and
    • More.

    Connect With Peter on TwitterInstagramFacebook and YouTube

    Special episode with Dax Shepard: F1 and the 30th anniversary of Ayrton Senna’s death

    Special episode with Dax Shepard: F1 and the 30th anniversary of Ayrton Senna’s death

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    This is a special episode of The Drive with Peter’s friend and fellow car enthusiast Dax Shepard. In this podcast, which commemorates the 30th anniversary of the death of Brazilian Formula One legend Ayrton Senna, Dax sits down with Peter to better understand what made Senna so special and why Peter remains an enormous fan. This conversation focuses on Senna’s life, the circumstances of his death, and his lasting impact and legacy on the sport of F1.

    We discuss:

    • Peter’s interest in motorsports began as a child [2:30];
    • The drama and dangers of F1 [6:00];
    • What made Senna special [13:00];
    • What Senna meant to Brazilians [24:00];
    • The cause of the fatal crash [28:15];
    • Why Peter is obsessed with Senna [40:30];
    • Being the best versus having the best record [43:30];
    • Senna’s unique driving style and incredible intuition about automotive engineering [46:30];
    • Back to the day of the dreadful race [53:00];
    • What Peter believes caused the crash [1:02:45];
    • Views on dying young, in the prime of life [1:13:00];
    • Senna lives on in his foundation and in safety changes adopted by F1 [1:21:00];
    • Statistics aren’t enough for fandom, and why people like who they do [1:24:15];
    • The biggest difference between F1 today and F1 in the 80s [1:28:30];
    • Senna’s driving superpower [1:30:30];
    • The fastest drivers currently in F1 [1:38:30];
    • Current F1 obsessions [1:45:00];
    • How hard it is to do what the top F1 drivers do [1:50:15];
    • Dax’s love of motorcycles and his AMG E63 station wagon [1:52:15];
    • Awesome Senna mementos from Etsy [2:01:15];
    • What makes specialists interesting, and Max’s devotion to F1 [2:10:15];
    • What Senna might have done if he had not died that day [2:14:00];
    • Michael Schumacher and Max Verstappen are also top F1 drivers [2:17:30];
    • Interlagos in Sao Paulo Brazil is always an incredible experience [2:18:45]; and
    • More.

    Connect With Peter on TwitterInstagramFacebook and YouTube

    #299 ‒ Optimizing muscle protein synthesis: the crucial impact of protein quality and quantity, and the key role of resistance training | Luc van Loon, Ph.D.

    #299 ‒ Optimizing muscle protein synthesis: the crucial impact of protein quality and quantity, and the key role of resistance training | Luc van Loon, Ph.D.

    View the Show Notes Page for This Episode

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    Luc van Loon is an internationally renowned expert in skeletal muscle metabolism. In this episode, Luc starts with an exploration of the roles of insulin and triglycerides in endurance exercise, highlighting their impact on skeletal muscle metabolism, and he offers profound insights into the significance of protein in this context. He elucidates how different protein types and forms influence muscle protein synthesis rates, exploring the nuances of protein absorption, digestibility, amino acid quality, and their implications for performance and recovery. Delving deeper, he differentiates between animal and plant protein sources, unraveling the distinctive properties of various protein types, from the differences between whey and casein to the emerging trends in collagen protein supplementation. Moreover, Luc dissects the intricate connections among physical activity, lean muscle mass, muscle protein synthesis induced by resistance training, and dietary protein.

    We discuss:

    • Luc’s background and insights about fuel selection during exercise [3:30];
    • Fuel utilization during endurance exercise [9:30];
    • Fat metabolism, intramuscular lipids, and the nutritional dynamics of endurance sports [17:15];
    • The optimal window for replenishing intramuscular fat stores and glycogen post-exercise [25:15];
    • Luc’s interest in protein metabolism and exploration of amino acids' dual role as building blocks and signaling molecules in driving muscle protein synthesis [32:15];
    • How protein metabolism differs between sedentary individuals and those engaged in predominantly strength training or endurance training [38:45];
    • The basics of how proteins are digested and absorbed, and how muscle protein synthesis is measured [50:30];
    • How factors like food texture, cooking methods, and protein composition impact muscle protein synthesis, and the importance of protein distribution throughout the day [59:45];
    • Differences in whey and casein proteins, and the ability of ingested protein to stimulate muscle protein synthesis [1:03:30];
    • Dietary protein distribution and quantity for the maximization of muscle protein synthesis [1:09:00];
    • Muscle loss with age and inactivity and the importance of resistance exercise to maintain type II muscle fibers [1:17:15];
    • Differences between whey and casein proteins, and the importance of both quantity and quality of protein sources [1:28:30];
    • Optimizing muscle protein synthesis: exercise, timing of protein intake, protein quality, and more [1:37:00];
    • How to preserve muscle while trying to lose weight [1:46:00];
    • Anabolic resistance and overcoming it with physical activity [1:55:45];
    • Importance of protein intake and physical activity in hospitalized patients [2:06:30];
    • Reviewing the efficacy of collagen supplements [2:13:30];
    • Plant-based diets: how to ensure a balance of amino acids, and other considerations [2:20:30];
    • Future research: understanding protein metabolism in the brain [2:23:45]; and
    • More.

    Connect With Peter on TwitterInstagramFacebook and YouTube

    Related Episodes

    Ep. 130: LISTENER CALLS: Leadership vs. Availability

    Ep. 130: LISTENER CALLS: Leadership vs. Availability

    Below are the topics covered in today's listener calls mini-episode (with timestamps). For instructions on submitting your own questions, go to calnewport.com/podcast.


    - Balancing availability and depth as a leader. [5:12]
    - Being available to students without being overwhelmed. [12:08]
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    Thanks to Jay Kerstens for the intro music and Mark Miles for mastering.

    #224: Be On Track | 2023 First Quarter Realizations

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    As we end the first quarter of 2023, we’ll provide valuable insights to unlock the secrets to monitoring and achieving your organization's goals. Keep tuning in to maintain a positive outlook in your business, set the right objectives, and maximize team productivity!

     

    WHAT YOU’LL LEARN FROM THIS EPISODE

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    RESOURCES MENTIONED IN THIS EPISODE

     

    CONNECT WITH US:

    Ep. 65: Is Productivity Bad?

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    Below are the questions covered in today's episode (with their timestamps). For instructions on submitting your own questions, go to calnewport.com/podcast.

    DEEP DIVE: Is productivity good or bad? [4:28]

    WORK QUESTIONS

     - How do you extract good career advice from successful people? [19:16]
     - How do I improve my GRE score? [27:38]
     - Is there a category of work between deep and shallow? [29:53]
     - Should high school students time block? [31:53]
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     - How can I work deeply in a small apartment? [1:01:58]
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    Episode 117 Win the Hour, Win the Day with Kris Ward

    Episode 117 Win the Hour, Win the Day with Kris Ward

    John talks with Kris Ward, an International speaker and the founder of Win The Hour, Win the Day — a platform, podcast, and best-selling book that helps entrepreneurs free up time to grow their businesses. Listen in as she discusses maintaining an excellent work-life harmony so you can win your hour and day.

    Listen to this episode to learn more:

    [00:57] - Welcome notes and Kris' intro

    [01:57] - Her backstory

    [04:47] - How Kris went from working 16 hours a day to 6 hours a day

    [06:20] - The Win Formula

    [07:45] - The Super Toolkit — who it is for and why it is important

    [14:56] - The impact her work life has on her personal life

    [21:29] - John's advice for entrepreneurs

    [23:05] - Using spreadsheets to build up relationships 

    [27:04] - About her book Win The Hour Win The Day and how to get a free signed copy

    [31:38] - The ideal client for Kris

    [34:40] - About her podcast, Win The Hour Win The Day

    [37:05] - The Winner’s Circle

    KEY TAKEAWAYS:

    • You've been misled for a really long time because the traditional corporate setup is very parentified. You hire someone, give them responsibility, check on their work, like a parent-child, like a teacher-student, and that creates another job.
    • THE WIN FORMULA - 60:40 RULE: You should get your ideas to execution 60% of the time and only do admin work 40% of the time.
    • Your best creativity comes in times of relaxation and play.
    • Advice for entrepreneurs: Treat your calendar like a time bank account.

    NOTABLE QUOTES:

    "All that makes anyone successful as an entrepreneur, a small business owner is getting their ideas to execution."

    "That which does not kill you, makes you tired."

    "My network is my net worth."

    "Your business should support your life instead of consuming it."

    BOOKS MENTIONED:

    USEFUL RESOURCES:

    https://winthehourwintheday.com/ 

    https://www.freegiftfromkris.com/ 

    https://www.instagram.com/kriswardlive 

    https://www.facebook.com/krisward.ca 

    https://www.linkedin.com/in/kriswardstopworkingsohard 

    https://twitter.com/krisward 

    CONNECT WITH JOHN

    Website - https://thejohnhulen.com      

    Instagram - https://www.instagram.com/johnhulen      

    Facebook - https://www.facebook.com/johnhulen     

    Twitter - https://www.twitter.com/johnhulen      

    LinkedIn - https://www.linkedin.com/in/johnhulen      

    YouTube - https://www.youtube.com/channel/UCLX_NchE8lisC4NL2GciIWA    

    EPISODE CREDITS

    Intro music provided by Tony Palacios - https://www.instagram.com/tonytonedog/      

    Outro music provided by Jeff Scheetz - https://jeffscheetz.com/