Podcast appearances and mentions of andrew huberman

Today we are talking about something that I think we all need to know about…  How to reset your dopamine. And before you think this is going to be one of those extreme episodes where I tell you to throw your phone into the ocean, stop drinking coffee, sit in a dark room for three days and eliminate everything fun from your life… That is absolutely not what we are doing. Because dopamine isn't bad. We need dopamine. Dopamine is part of what makes us want things. Pursue things. Work toward goals. Get up and go. The problem is that we are living in an environment where we can get enormous amounts of stimulation with almost zero effort. Open Instagram. Refresh your email. Check likes. Open TikTok. Eat something hyper-palatable. Buy something. Get a notification. Watch another episode. Click another video. Check your texts. Pick up your phone because you have 17 seconds with nothing to do. We have essentially eliminated boredom. And I think we need to talk about what that is doing to us. Because I don't think most people have a motivation problem. I think some people have made normal life too boring compared to the stimulation they consume all day long.   Think about this. Working toward a goal is slow. Building a business is slow. Getting stronger is slow. Improving a relationship is slow. Reading a book is slow. Learning something difficult is slow.     But your phone can give you novelty every half second. So what happens when your brain gets accustomed to incredibly stimulating rewards that require almost no effort? The things that actually build an awesome life can start feeling painfully boring.   And THAT is what I want to change today. I've been going deep into what Andrew Huberman, Chris Williamson, Stanford addiction psychiatrist Anna Lembke, Peter Attia and Gary Brecka have discussed around dopamine, reward, pleasure, discomfort and motivation. And there is one massive theme that keeps coming up: We need to stop getting so many rewards without earning them.   We need less cheap dopamine… And more earned dopamine. More accomplishment dopamine. More anticipation. More effort. More challenge. More doing hard things and feeling awesome afterward.   So today we're going to talk about what dopamine actually does, why our modern environment can completely screw with our motivation, what people mean by a dopamine reset, and most importantly… How we actually do it. Not forever. Not perfectly. But intentionally enough that normal life starts feeling interesting again.       Because imagine waking up and actually WANTING to work on your goals. Imagine sitting in your car without immediately opening your phone. Imagine finishing a workout and letting that accomplishment be the reward instead of instantly needing another stimulus. Imagine being fully engaged in dinner. Or a conversation. Or a walk. Or your kids. Or your work. That's what we're after. Not less enjoyment. More enjoyment from the things that actually matter. FIRST… WHAT IS DOPAMINE? Dopamine isn't simply the "pleasure chemical" This is probably the biggest misunderstanding. Dopamine plays a huge role in motivation, pursuit, learning, reinforcement and determining what your brain decides is worth pursuing again. Think less "this makes me happy" and more: "Go get that again." It's a molecule heavily involved in wanting and pursuing. Huberman explains dopamine in terms of baseline and peaks You have a baseline level of dopamine. Then certain experiences generate temporary increases above that baseline. The important part is what happens afterward. A big dopamine peak can be followed by a period where dopamine activity falls below where it was previously. This is part of why something incredible can sometimes leave you feeling strangely flat afterward. The higher and more frequently we chase enormous peaks, the more ordinary activities can start losing their appeal. Think about it like contrast If you eat incredibly sweet processed foods all day… A blueberry doesn't taste very sweet. There isn't anything wrong with the blueberry. Your reference point changed. The same general concept applies here. When your environment becomes filled with intense stimulation… Quiet feels boring. Reading feels boring. Work feels boring. Walking feels boring. A normal conversation feels boring. Your life didn't necessarily become boring. Your stimulation threshold changed. WHAT I MEAN BY "CHEAP DOPAMINE" I'm going to use the phrase cheap dopamine throughout this episode even though scientifically dopamine itself isn't cheap or expensive. What I mean is: A high-reward experience requiring very little effort. Things like: Endless short-form videos Constant social media refreshing Notifications Online shopping Gambling Highly processed foods Video games for hours and hours Constant snacking Drinking Continually checking texts Refreshing email Internet rabbit holes Watching episode after episode after episode Constant novelty And here's the key… None of those things has to be inherently evil. It's the dose. The frequency. And whether you've lost control over your consumption. There's a massive difference between choosing to watch a movie on Saturday night… And being literally unable to stand in an elevator for 25 seconds without checking your phone. That's the part I want us to notice. THE WORLD HAS REMOVED THE WAITING This might be one of the biggest problems. Almost everything used to have some friction. You wanted food? You cooked it. You wanted entertainment? You waited until your show came on. You wanted to talk to your friend? You called them. Maybe they weren't home. You wanted to buy something? You drove somewhere. You wanted information? You found a book. Now? Everything is immediate. Food. Entertainment. Shopping. Attention. Validation. Communication. Information. Novelty. Almost every human desire has an app attached to it. And our brains evolved in an environment where rewards generally required work. Now we can receive reward after reward while lying horizontally on the couch. That is a massive mismatch. THE PLEASURE-PAIN SEESAW One of my favorite explanations comes from Dr. Anna Lembke. She describes pleasure and pain almost like opposite sides of a balance. When we repeatedly push hard toward pleasure… Our brain tries to restore balance. And over time, you may need more of the stimulus just to experience the same effect. This is incredibly obvious with severe addiction. But I think it's useful to recognize much milder versions in ourselves. Have you ever: Opened Instagram for five minutes and 45 minutes disappeared? Finished a show and immediately needed another episode? Finished dessert and started looking for something else sweet? Checked one notification and then somehow checked four different apps? Picked up your phone without consciously deciding to? That automatic reaching is important. You aren't necessarily choosing anymore. You're responding. And I want us to get back into choosing. WHY NOTHING FEELS EXCITING ANYMORE Sometimes people say: "I'm unmotivated." "I don't feel like working." "I can't concentrate." "I'm bored." "I don't really feel excited about anything." Obviously there can be many medical, psychological and situational reasons for those feelings. But there is another question worth asking: How much stimulation are you consuming? Because if you're exposing yourself to novelty constantly… Your brain never gets a chance to be bored enough to create. Never bored enough to think. Never bored enough to solve a problem. Never bored enough to decide what you actually want. We're treating boredom like an emergency. I actually think boredom is incredibly productive. Some of my best ideas happen when there's nothing else coming into my brain. And we are filling every single empty pocket.   DOPAMINE STACKING Huberman talks about something that I think is fascinating: stacking multiple dopamine-producing experiences together. Think about a workout. Exercise itself can be rewarding. But now we add: Pre-workout. Favorite playlist. Phone. Texts. Social media. Energy drink. Maybe stimulants. Maybe a reward meal afterward. Maybe we post the workout and check responses. We've taken one intrinsically rewarding activity and stacked reward upon reward upon reward. And his point isn't that you can never do those things. It's that you don't necessarily want every good experience in life turned up to 100 every single time. Sometimes train without the perfect playlist. Sometimes walk without the podcast. Sometimes drink the coffee without simultaneously scrolling Instagram. Sometimes eat without watching television. Separate the rewards. You don't have to eliminate pleasure. Stop supercharging every experience. LEARN TO LOVE EFFORT This might be my favorite part of the entire episode. We need to stop making the reward exclusively something that comes AFTER the work. "I'll work out and then I can have this." "I'll finish this project and then I'll reward myself." "I'll complete my work and then I'll scroll." There's nothing wrong with celebrating accomplishments. But we also want to train ourselves to associate the effort itself with something positive. Because if the entire purpose of doing something difficult is the reward waiting at the end… The work becomes something you're trying to escape. Instead: "This discomfort means I'm getting stronger." "This is hard because I'm growing." "I'm proud of myself for doing this when I don't feel like doing it." "This is what keeping promises to myself feels like." "This is who I am." That shift is huge. The workout becomes the win. Doing the work becomes the win. Keeping the promise becomes the win. USE DISCOMFORT ON PURPOSE This theme comes up across a lot of these conversations. We're living in an unbelievably comfortable world. Temperature-controlled houses. Food everywhere. Cars. Couches. Entertainment. Delivery. Escalators. Amazon. Everything is optimized to eliminate friction. But voluntary discomfort can be incredibly valuable. Exercise. Walking. Strength training. Running. Sauna. Cold exposure when appropriate and done safely. Doing something physically difficult. Getting outside when conditions aren't perfect. Taking the stairs. Having the difficult conversation. Doing the work you're avoiding. The idea isn't: "Suffering is good." The idea is: Stop organizing your entire life around avoiding discomfort. Because challenge followed by satisfaction is very different from pleasure followed by emptiness. One you earned. One you consumed. We need both fun and hard things. But modern life has heavily tilted us toward consumption. DON'T START YOUR DAY WITH OTHER PEOPLE'S DOPAMINE Here's something I think would change a lot of people's lives. Do not roll over and immediately hand your brain to your phone. Because instantly you've got: Texts. News. Instagram. Email. TikTok. Other people's emergencies. Other people's opinions. Other people's lives. Other people's accomplishments. Other people's bodies. Other people's vacations. Other people's businesses. Other people's problems. Before you've even decided what YOU want your day to look like. I would rather protect that first part of the morning. Wake up. Water. Sunlight. Walk. Workout. Journal. Think. Plan. Work. Whatever your routine is. Just don't immediately flood your brain with novelty. You should decide the direction of your day before an algorithm decides it for you. THE 2.0 DOPAMINE RESET Okay. Here is what I would actually do. Not some insane internet detox. A realistic reset. RULE #1: Identify YOUR cheap dopamine Ask yourself: What do I compulsively reach for? Not what does the internet tell me is bad. What has control over ME? Maybe yours is: Instagram. TikTok. Shopping. Sugar. Video games. News. YouTube. Email. Texting. Something else. Identify the top one or two. Don't try to become a monk overnight. RULE #2: Take a meaningful break from the biggest offender If something truly feels compulsive, consider taking a real period away from it rather than constantly trying to moderate it. Try deleting it for a week. Maybe two. Maybe 30 days. See what happens. You might be shocked by how often your hand reaches for an app that isn't there. That's valuable information. RULE #3: Stop filling every gap This is a HUGE one. We're bringing back empty space. Stand in line. Just stand there. Drive five minutes. No podcast. Walk around the block. No headphones. Sit outside. Do nothing. Take a shower without content playing. Cook dinner without a video. You are retraining yourself to tolerate a lower level of stimulation. And here's the funny thing… After a while it doesn't feel low stimulation. It feels peaceful. RULE #4: Create phone-free zones Pick places where your phone does not belong. Examples: Bedroom Dinner table Gym Family time Bathroom First hour of the morning Last hour before bed Don't rely purely on willpower. Change your environment. Leave the phone somewhere else. Make the bad habit inconvenient. RULE #5: Turn off almost every notification Notifications are someone else deciding when your attention moves. Think about that. Unless something legitimately requires immediate attention… Turn it off. RULE #6: Stop stacking everything Coffee + Instagram + television + food + texting? No. Pick one. Workout + podcast + scrolling between sets + energy drink + Instagram? Simplify it. Let an experience stand alone. Food can just be food. Coffee can just be coffee. A walk can just be a walk. A conversation can just be a conversation. RULE #7: Get your dopamine through pursuit This is the big replacement strategy. You can't just remove things. You need better things to move toward. Exercise. Building something. Learning. Working. Creating. Sports. Relationships. Adventure. Goals. Competition. Skill. Experiences. Meaningful challenges. Get obsessed with something difficult. That is completely different than being addicted to consumption. RULE #8: Do one hard thing every day I love this rule. Every day, intentionally do something that you'd rather avoid. Workout hard. Make the phone call. Send the proposal. Clean the closet. Have the conversation. Finish the project. Run the hill. Get into the cold water if that's safe for you. Walk when you'd rather sit. Do the thing you've been procrastinating. You start creating evidence: "I don't have to feel like doing something in order to do it." That is power. RULE #9: Prioritize sleep Your brain isn't operating independently of your body. If you're chronically sleep-deprived, everything becomes harder. Motivation. Impulse control. Training. Food choices. Emotional regulation. Focus. Peter Attia and Huberman both hammer sleep for a reason. If we're trying to optimize our brain while sleeping five hours… We're focusing on the wrong end of the problem. RULE #10: Morning sunlight and movement Huberman talks frequently about getting outdoor light early in the day to anchor your circadian system. I love pairing that with movement. Outside. Walk. Light. No Instagram. Let your nervous system wake up naturally. It's incredibly simple. And simple things done repeatedly tend to beat complicated hacks. THE 24-HOUR CHALLENGE Here is your challenge. For the next 24 hours: No phone for the first 30 minutes after waking. No social media until you've completed something productive. Turn off unnecessary notifications. No phone while eating. Take one walk without headphones. Do one difficult thing you've been avoiding. No double-screening. If you're watching TV, you're not also scrolling. Put your phone outside your bedroom tonight. Let yourself experience boredom. Notice every time you instinctively reach for stimulation. Don't judge yourself. Observe yourself. Because awareness is the beginning of changing anything. THEN TRY SEVEN DAYS Now let's level it up. For seven days: Reduce your biggest cheap-dopamine behavior dramatically. You don't need to eliminate all pleasure. In fact, please don't. Go to dinner. Laugh. Drink your coffee. Listen to music. Hang with friends. Enjoy your life. This isn't punishment. We're trying to reclaim our ability to enjoy NORMAL things. That's the goal. Less artificial stimulation. More real life. ASK YOURSELF THIS QUESTION Before you reach for something, ask: Am I choosing this, or am I escaping something? That question can completely change things. Why am I opening Instagram? Because I intentionally decided to spend 15 minutes enjoying it? Fine. Or because this task got difficult? Why am I eating this? Because I'm hungry and I want it? Fine. Or because I'm uncomfortable? Why am I drinking? Because I'm celebrating with friends? Or because I can't tolerate sitting with how I feel? Why am I checking email for the 47th time? Because I'm waiting for something important? Or because working on the project in front of me is harder? That pause between impulse and behavior… That's where your power is. CHEAP DOPAMINE VS EARNED DOPAMINE This is the easiest way I can summarize the episode. Cheap dopamine: Consume. Scroll. Click. Watch. Refresh. Snack. Buy. Escape. Earned dopamine: Build. Train. Create. Learn. Connect. Explore. Compete. Finish. Accomplish. The first category isn't evil. But if the balance of your life is overwhelmingly consumption… Don't be surprised when your motivation disappears. Shift the ratio. More creating. Less consuming. More doing. Less watching. More participating. Less observing. More real life. Less digital life. WE NEED ANTICIPATION BACK I think anticipation is disappearing. When everything is immediately available… There's nothing to look forward to. And looking forward to something is part of the fun. Plan the trip. Wait for Friday night. Save the amazing dessert for dinner. Don't buy everything the second you want it. Put the concert on the calendar. Build toward the race. Earn the reward. Delay things intentionally sometimes. The waiting isn't ruining the experience. The waiting IS part of the experience. YOUR LIFE SHOULD NOT NEED CONSTANT ENTERTAINMENT This might be the line I want you to remember. You should not need to be entertained every minute in order to enjoy your life. Your kids shouldn't either. We need boring car rides. We need afternoons with nothing scheduled. We need conversations without phones. We need walks. We need staring out the freaking window. We need thinking. We need daydreaming. We need opportunities for our brains to say: "Okay… what should we do?" Creativity often appears after the stimulation disappears. THE GOAL IS NOT LOWER DOPAMINE This is important. We're not trying to crush dopamine. We're not trying to become emotionless. We're not trying to avoid things that make us feel amazing. We're trying to protect our ability to feel amazing. That's different. We want the vacation to feel incredible. The concert. The accomplishment. The amazing dinner. The business win. The race. The adventure. The hug. The goal. The experience. We just don't need to manufacture an artificial mini-version of that feeling 800 times between breakfast and lunch. Leave some room. Let your baseline exist without constantly smashing the stimulation button.   Here's what I think is so interesting about all of this. We have designed a world where almost everything that used to require effort can now be accessed instantly. And that sounds like freedom. But if we're not careful… Convenience becomes dependence. Entertainment becomes distraction. Pleasure becomes compulsion. And access becomes addiction. The answer isn't to reject modern life. I'm certainly not giving up my phone. I'm not giving up coffee. I'm not giving up Instagram. I'm not giving up amazing food or concerts or trips or all the fun things. I want MORE life. That's actually the entire point. I don't want to spend my life looking down at a screen getting tiny rewards when there are enormous rewards available by actually participating in life. I want the dopamine from doing the workout I didn't want to do. Building the business. Taking the trip. Making the memory. Trying something new. Getting really freaking good at something. Having an amazing conversation. Being completely present with my kids. Creating something I'm proud of. Doing something hard. That's the dopamine I want more of. And maybe the simplest takeaway from this whole episode is this: Stop making pleasure so easy and effort so optional. Let yourself work for things. Let yourself wait for things. Let yourself be bored. Let yourself struggle. Let yourself anticipate. Let yourself earn some of the really good feelings. Because when we stop trying to make every moment maximally stimulating… Something really cool happens. Normal life starts becoming awesome again. And that is how to be awesome at resetting your dopamine.

What if the things triggering you today aren't really about what's happening right now, but about something from your past that still needs to be healed? In this episode, I coach Cindy through an emotional trigger with her boss and uncover how childhood experiences can create behavioral patterns that follow us into adulthood and hold us back from our full potential. I'll show you how to identify what your triggers are really trying to tell you, heal your inner child, and finally let go of the emotional weight that's been keeping you stuck. Freedom Live is a 3-day live experience in Austin designed to help you break through what's keeping you from your next level. Get $50 off your ticket: https://robdial.short.gy/freedomlive The Mindset Mentor™ podcast is designed for anyone desiring motivation, direction, and focus in life. Past guests of The Mindset Mentor include Tony Robbins, Matthew McConaughey, Jay Shetty, Andrew Huberman, Lewis Howes, Gregg Braden, Rich Roll, and Dr. Steven Gundry. Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

In this episode Andrea Samadi explores how movement and sleep work together in a "brain operating system" for human performance, focusing on restorative sleep (deep + REM), personal WHOOP data, and the trade-offs created by early-morning exercise. She shares four lessons and a simple experiment to help listeners protect REM and deep sleep while maintaining an active life, emphasizing weekly rhythms, small changes, and tracking patterns rather than chasing perfect numbers. SEASON 16 | BONUS EPISODE 4 RESTORATIVE SLEEP Where Adaptation Happens Why deep sleep restores the body, REM helps integrate experience, and healthy habits must work together. ON BONUS EPISODE 4, YOU'LL LEARN: ✔ What restorative sleep really measures ✔ How deep sleep and REM support different forms of recovery ✔ Why REM percentage and duration tell different stories ✔ What my six-month sleep data revealed ✔ The hidden tradeoff behind my 4:00 AM hiking routine ✔ What happened when I slept just 21 minutes longer ✔ Why healthy habits can sometimes compete ✔ How to protect sleep without giving up movement ✔ 4 Lessons and a simple experiment for discovering your own best rhythm Episode Introduction Welcome back to the Neuroscience Meets Social and Emotional Learning Podcast, where we bridge neuroscience, social and emotional learning, and human performance to create measurable improvements in well-being, achievement, leadership, productivity and results. I'm Andrea Samadi, and throughout Season 16 we have been building what I call the Brain's Operating System for Human Performance—a neuroscience-based framework for understanding how the systems of the brain and body work together to influence how we learn, adapt, connect, lead and ultimately perform. We are currently in Phase 3: Movement, Learning and Cognition. Movement is the foundation of this phase because it affects far more than our muscles. When we move, we activate processes throughout the brain and body. Movement supports neurogenesis—the development of new neurons—particularly in areas involved in learning and memory. It strengthens connections between neurons through synaptic plasticity. We covered neurogenesis on EP 141[i] if you want to revisit that episode, if you are as curious as I am about how to regrow our brain cells. Movement that we are learning in this phase, also influences brain chemicals such as dopamine, serotonin, norepinephrine and acetylcholine, which affect motivation, mood, attention and learning. Movement can also strengthen our resilience by helping us manage stress and become more emotionally flexible. It builds sleep pressure, (the longer we stay awake, the more adenosine accumulates that increases our need or “pressure” to rest) which can support deeper, more restorative sleep. And over time, these changes may contribute to greater creativity, insight, endurance and human potential. But movement only creates the stimulus. The benefits don't come from movement alone. They come from the way the brain and body respond to that movement—and that response is called adaptation. Movement changes the brain. Adaptation changes the body. Recovery is what connects the effort we make today with the strength, resilience and capacity we hope to build tomorrow. Without adequate recovery, we can receive the stimulus without fully receiving the benefit. That is why sleep belongs inside the Movement Loop. Sleep is not separate from movement, learning or performance. It is one of the primary places where the brain and body respond to what we have asked them to do. Throughout Season 16, I've been sharing some of my own health and performance data as a living case study—not because everyone should try to reproduce my numbers, but because our individual trends can help us understand how neuroscience shows up in everyday life. I thought that if I was curious about understanding my numbers—and using them to improve my health, well-being and productivity—then other people might benefit from what I've learned along the way. My data has helped me see that movement, recovery and performance cannot be understood in isolation. They work together as a system: Movement creates the stimulus. Recovery creates the conditions for adaptation. Restorative sleep is one of the places where that adaptation unfolds. And this brings us to one of the most important recovery metrics I've learned to follow: Restorative sleep. We often celebrate what happens while we're awake: Our productivity. Our focus. Our learning. Our movement. Our performance. But much of the adaptation supporting those abilities happens while we sleep. Deep sleep supports physical restoration. REM sleep supports emotional processing, memory integration and cognitive flexibility. Together, these stages help convert the demands of one day into greater capacity for the next. This episode began with one honest question about my own routine: THE QUESTION: What am I gaining by waking at 4:00 AM to hike—and what might I be giving up by not sleeping longer? This is not simply an episode about sleeping more. It is about creating a rhythm in which two essential health behaviors—sleep and exercise—support one another instead of competing for the same limited hours. You will see my data exactly as it is. Sleep is one of the weaker links in my current health routine, which makes it a useful place to learn. The goal is not to judge the data. The goal is to let the data ask a better question. Lesson 1: Restorative Sleep Contains Two Stories WHOOP (the wearable device that I use to measure sleep) defines restorative sleep as the combined time spent in deep sleep, also called slow-wave sleep, and REM sleep. Combining the two creates a useful overview, but separating them reveals two different parts of the story. Deep Sleep or Slow-Wave Sleep: Physical Restoration Deep sleep is concentrated more heavily in the earlier part of the night and supports processes associated with physical restoration. It is relevant after hiking, Zone 2 exercise, strength training and other demanding activity because sleep is part of how the body responds to the strain we create. During deep sleep: Tissue repair is supported. Growth hormone release increases. Immune function is supported. Energy is restored. The body adapts to physical strain. REM Sleep: Integration REM stands for rapid eye movement sleep and is known as the “mentally restorative” stage of sleep. This is where most dreams occur, and short-term memories are converted into long-term memories. During REM, the brain is highly active while most voluntary muscles remain temporarily inhibited. I'll never forget the part of our interview with Dr. Jaland Balal[ii], when he explained that this feature is what keeps us safe from moving around too much while we are sleeping, keeping our sleeping partners safe. REM has been associated with: Emotional processing Memory integration Aspects of learning Cognitive flexibility Creative associations Connecting new information with previous experiences Memory is supported across several sleep stages—not by REM alone. REM helps the brain process, connect and integrate. REM periods also tend to become longer as the night progresses. That means shortening the end of the sleep window may disproportionately reduce the opportunity for the longer, more REM-rich cycles that occur toward morning. Deep sleep helps restore the body. REM helps integrate the brain. We need both. That second sentence is personally meaningful because I have logged my dreams for years. A dream is not a diagnosis or a literal solution, and dreams can occur outside REM. But a dream log gives me a qualitative record of recurring emotions, images, relationships, problems and emerging ideas that my mind may still be processing. Since I enjoy learning, interviewing, writing, teaching and connecting ideas across neuroscience and social-emotional learning, REM matters for more than dream recall (which by itself is fascinating and something we will look deeper at in Phase 5 with Integration and Meaning). Lesson 2: My Data Revealed a Duration Gap When I looked at my WHOOP trends, the total restorative-sleep number was only the beginning.   Metric My average   Six-month restorative sleep 2 hr 43 min   Lifetime REM 1 hr 37 min   Last 90 days REM 1 hr 18 min   Last 30 days REM 1 hr 20 min   Recent REM percentage About 20% When I looked at six months of WHOOP data, my average restorative sleep was: 2 hours and 43 minutes per night. That number gave me the total time spent in deep sleep and REM—but it did not tell me how those two stages were distributed. When I separated them, another story emerged. My lifetime REM average was approximately: 1 hour and 37 minutes per night. But over my more recent periods, that changed: Last 90 days: approximately 1 hour and 18 minutes Last 30 days: approximately 1 hour and 20 minutes Recent REM percentage: approximately 20% of my total sleep Twenty percent is within a commonly reported adult range. But compared with my own lifetime average, my recent REM duration was approximately 17–19 minutes lower per night. That distinction matters. My REM percentage may appear healthy while my total REM duration is still lower than my personal historical average. So my real question became: Not “Is my REM normal?” but “What conditions help my brain produce more of its own normal REM?” This is the value of tracking. THE DATA LESSON: A population range provides context. Your baseline provides the story. Your trend gives you a question to test.           Lesson 3: The 4:00 AM Tradeoff I love hiking early. It gives me cardiovascular conditioning, time outside, morning light, mental clarity and consistency. In Arizona, it also helps me finish before extreme heat heats around 8am. But if I go to bed at 8:30 PM and wake at 4:00 AM, I create a maximum sleep opportunity of seven and a half hours. That is time in bed—not necessarily time asleep. It does not include the time required to fall asleep or periods of wakefulness during the night. If I remain in bed until 6:00 AM, I create two additional hours of sleep opportunity. Those two hours would not equal two hours of REM. They would contain a mixture of sleep stages and perhaps brief wakefulness. But because REM episodes generally lengthen later in the night, the added opportunity may protect some of the more REM-rich portion of sleep. If you want to understand sleep cycles, I highly recommend taking Dr. Mathew Walker's Masterclass[iii] The Science of Better Sleep. What the Early 4am Wake Gives Me Early movement and consistency Cardiovascular conditioning Time outdoors and morning light The mental and emotional benefits of hiking What Might it Cost Me Up to two hours of total sleep opportunity (lost) Part of one or more later sleep cycles (lost) Greater opportunity for REM and dream recall (important to me) Time for memory and emotional processing across sleep (important to me) The accurate interpretation is not that I lose two hours of REM. It is that I may give up two hours of sleep opportunity containing some of the night's more REM-rich cycles. That led to my central realization: healthy behaviors (like my early wake to hike) can compete when their timing is not coordinated. MY AHA MOMENT: Am I creating better sleep through movement—or repeatedly borrowing from the final part of sleep to make that movement happen? My wearable cannot prove that early wake times caused the change. Consumer wearables estimate sleep stages; they do not measure them with clinical polysomnography. But the pattern gives me a reasonable hypothesis to test. That is what self-tracking should do: not make us anxious about a number, but help us ask a better question. A Real-Time Clue: What 21 More Minutes Revealed While preparing this episode, my data gave me a real-time example of the tradeoff. On Thursday, August 27, I woke at 4:21 AM instead of 4:00 AM. That night I recorded three hours and two minutes of restorative sleep—the highest total of the week. It included one hour and seven minutes of deep sleep and one hour and 55 minutes of REM. That REM duration was approximately 35 minutes above my recent 30-day average. My graph in the show notes showed a substantial REM period close to the end of the sleep window. Twenty-one additional minutes cannot explain a 35-minute difference, and one night cannot establish cause. Sleep varies from night to night. But the observation supports the hypothesis that a 4:00 AM alarm may sometimes interrupt a REM period already underway. I also remembered my dream and added it to my dream log. That gave me another kind of data: not just how long I slept, but what my mind may have been processing, integrating or connecting. One night is a clue—not proof. Watch the trend. The lesson is not that 4:21 AM is a magical wake time. The lesson is that the final portion of sleep may be more valuable than its length makes it appear. A small extension may sometimes allow the brain to finish a cycle that an earlier alarm (or your natural body's alarm) would interrupt. Lesson 4: Build a Rhythm, Not a Perfect Day The remedy I've concluded is not to stop hiking, (I would be miserable) and it is not to maximize sleep or exercise in isolation (I wouldn't feel productive sleeping in longer). The solution is to create a weekly rhythm in which movement provides the stimulus and sleep protects the opportunity for adaptation. For me, that rhythm can include two kinds of days: 1. Early-Hike Days (twice a week) When a 4:00 AM wake time is necessary, (and possible). I can treat bedtime as part of the training plan. If family responsibilities the night before make a very early bedtime unrealistic, I can recognize that constraint and adapt. But it is important that I get to bed by 8:30pm if I want to wake up 4am.   2. Sleep-Protected Mornings On selected non-hiking days, I can remain asleep until approximately 5:00 or 6:00 AM and move later.  These mornings create more opportunity for later sleep cycles and give me a comparison condition for my experiment. What happens if I stay in bed longer? The goal is not a perfect day. The goal is a sustainable week. The Movement Loop is not: Move → Move More → Keep Pushing. It is: Movement → Recovery → Adaptation → Performance → Greater Capacity. For you, the listener, are you giving yourself enough time to recover? To Adapt? To Increase Performance? That leads to greater capacity? Or, did you notice, like me, that there was a trade off with your schedule? Tips to Implement: Run Your Own Restorative-Sleep Experiment You do not need my wake time, my REM number or a WHOOP device to learn from your own pattern. Use this five-step experiment for two to four weeks. Establish your baseline. Record your usual bedtime, wake time, estimated sleep duration, morning energy and—if available—deep and REM sleep for at least seven nights. The Whoop device rewards users who go to bed, and wake at the same time, calling it sleep consistency. Choose one change. Add 20–60 minutes of sleep opportunity on selected mornings, or move bedtime earlier before early-training days. Avoid changing every variable at once. Stanford Professor, Dr. Andrew Huberman[iv] suggests that if you can find a way to add heat to your sleeping environment in the final 2 hours of your sleep, it can increase your REM sleep. Sleeping just 21 more minutes for me made a notable difference. Protect movement differently. On sleep-protected mornings, move later, shorten the session or choose a lower-intensity option instead of skipping movement entirely. This was the game changer for me.  I opted for a walk on sleep protected days. Track a small set of outcomes. Use total sleep, restorative sleep or dream recall if available, morning clarity, afternoon energy and exercise quality. Optional wearable metrics include recovery, HRV and resting heart rate. This is where you have to notice what you see from this ONE change. It might be obvious like mine—I noticed that extra time led to a dream that I could recall. Review the pattern—not the best night. Compare at least one or two weeks of early mornings with sleep-protected mornings. Look for a repeatable combination that supports both recovery and movement. The patterns will reveal whether the ONE thing you changed made a difference for you. If you do use a wearable, remember that sleep stages are estimates. Use the device to compare patterns under similar conditions, not to diagnose a sleep disorder or chase a perfect stage score. KEY QUESTION: Can I preserve the benefits of movement without repeatedly borrowing the time my brain and body need for recovery? A Bigger Experiment Is Still Underway I have also removed one significant sleep disruptor and am tracking what happens to my REM, sleep stress, HRV, resting heart rate and recovery. I do not want to draw conclusions too early. I want enough data to distinguish a temporary response from a genuine physiological shift, so I will return to that experiment in a future episode. For now, the question is narrower: how can I protect restorative sleep while continuing to live an active life? Review  To review and conclude this week's BONUS EP 4, let's bring the four lessons—and the data—together. Lesson 1: Restorative Sleep Contains Two Stories Restorative sleep combines two important stages: Deep sleep and REM sleep. Deep sleep supports physical restoration and adaptation. REM supports emotional processing, memory integration, cognitive flexibility and creative association. We need both. Every morning, I look at my restorative-sleep total and hope it is closer to three hours than two. But this episode taught me not to stop at that combined number. The total gives me the overview. Deep sleep and REM tell me how that restoration was distributed. And REM is personally meaningful to me for another reason: I have recorded my dreams for years. Dream recall does not provide a literal interpretation of everything happening in my life. But it gives me a qualitative record of the emotions, experiences, problems and ideas my mind may still be processing. So Lesson 1 is: Restorative sleep is not one number. It contains the story of how the body restores—and how the brain integrates. Lesson 2: My Data Revealed a Duration Gap Over the past six months, my average restorative sleep has been two hours and 43 minutes. My recent REM has represented approximately 20% of my total sleep—a percentage that may appear reasonable. But when I looked at duration rather than percentage, I discovered that my recent REM was approximately 17–19 minutes below my lifetime average. REM percentage and REM duration answer different questions. Percentage tells me how my sleep was distributed. Duration tells me how much actual time my brain spent in that stage. That distinction matters because someone can have a reasonable REM percentage but still receive less total REM when the overall sleep window is shortened. So Lesson 2 is: A percentage can look healthy while duration still reveals a gap. This is why personal baselines are so valuable. Our trends help us identify the question we need to investigate. Lesson 3: The 4:00 AM Wake Time Creates a Tradeoff My data led me to examine my 4:00 AM wake time. Waking at 4:00 does not mean I am losing two hours of REM. It means I may be giving up two hours of total sleep opportunity—time that could contain approximately one to one-and-a-half later, more REM-rich sleep cycles. Then, while I was preparing this episode, I received an early clue. When I slept just 21 minutes longer—waking at 4:21 instead of 4:00—my restorative sleep reached three hours and two minutes. That included one hour and seven minutes of deep sleep and one hour and 55 minutes of REM—approximately 35 minutes more REM than my recent 30-day average. I also remembered my dream and added it to my dream log. Twenty-one additional minutes cannot explain the entire 35-minute difference, and one night does not prove causation. But the graph showed a substantial REM period close to the end of my sleep window. That gave me a clue worth investigating: My 4:00 AM wake time may sometimes interrupt a REM period that is already underway. So Lesson 3 is: The final portion of sleep may be more valuable than its length makes it appear. This does not mean that 4:21 is a magical wake time. It means that a small extension may sometimes allow the brain to finish a cycle that an earlier wake time would interrupt. Dr. Huberman, and Dr. Holmes offered tips to stay in bed longer, to capture REM rich sleep time. Lesson 4: Build a Rhythm, Not a Perfect Day My early-morning hikes provide cardiovascular conditioning, time outside, morning light, mental clarity and emotional regulation. They support my health. They also make me happy. The remedy is not to stop exercising and become miserable. The remedy is to protect sleep as well as I realistically can and arrange movement around a more complete sleep window. That might mean saving selected mornings for longer sleep. It might mean moving later on non-hiking days. It might mean moving bedtime earlier when possible. And it might mean shortening a workout when sleep has been limited. The goal is not to maximize sleep or exercise in isolation. It is to create a sustainable weekly rhythm in which both can happen. So Lesson 4 is: The best routine is not the one that produces a perfect number. It is the one that allows the whole system to work. Now let me ask you: Do you know how much restorative sleep you receive? Do you look beyond the total and examine both deep sleep and REM? Are you tracking percentages—or actual duration? Does your schedule give you enough sleep opportunity? And could one healthy behavior in your life be unintentionally competing with another? My restorative-sleep average gave me the overview. My REM duration revealed the tension. My 4:00 AM wake time created the hypothesis. My additional 21 minutes gave me an early clue. My next step is to test a better rhythm. That is what measurement is supposed to do. Not judge us. Not pressure us to produce a perfect number. Guide us toward a better decision. I hope this deeper look at restorative sleep encourages you to identify one small experiment of your own—not to chase a perfect number, but to discover the rhythm that helps you learn, adapt and perform at your best.   We'll see you next time as we return to Dr. John Medina's work—not to repeat what we have already learned about attention, but to answer the next question in the Movement Loop: once movement activates the brain, how does attention determine what becomes learning? From there, we'll revisit Jason Wittrock's work through a new lens: how metabolic health, nutrition and energy availability help the brain and body sustain movement, recovery and performance. Resources and Episode Pathway Phase 1: Regulation & Safety The Foundation Core Question: Is the nervous system safe enough to learn? Everything begins with regulation. Before we can focus, learn, lead, or perform, the brain first asks one fundamental question: Am I safe? Throughout Phase 1, our guests showed us that regulation isn't simply about reducing stress—it's about creating the biological conditions that allow the brain to learn, adapt, and thrive. Together we explored: Baland Jalal – how sleep, curiosity, imagination, and creativity prepare the brain for learning. https://andreasamadi.podbean.com/e/hypnagogic-genius-capture-your-best-ideas-at-the-edge-of-sleep/   Dr. Bruce Perry – why regulation, rhythm, and relationships form the foundation of every healthy nervous system.  https://andreasamadi.podbean.com/e/safety-first-why-a-regulated-brain-is-the-key-to-learning/   Dr. Sui Wong – how lifestyle medicine and autonomic balance build lifelong brain resilience. https://andreasamadi.podbean.com/e/your-eyes-the-brain-s-early-warning-system/   Rohan Dixit – how heart rate variability gives us real-time feedback on our ability to regulate stress. https://andreasamadi.podbean.com/e/breathe-to-reset-how-hrv-tech-reveals-hidden-stress/   Dr. Kristen Holmes – how recovery metrics reveal our physiological readiness to perform. https://andreasamadi.podbean.com/e/kristen-holmes-from-whoopcom-on-unlocking-a-better-you-measuring-sleep-recovery-and-strain/   Dr. Antonio Zadra – how sleep and dreaming consolidate memories, regulate emotions, and generate insight. https://andreasamadi.podbean.com/e/when-brains-dream-how-sleep-integrates-emotion-insight-and-creativity/ Together these conversations taught us that sleep and stress regulation aren't optional—they're the operating system that allows every higher brain function to work. Phase 2: Motivation & Neurochemistry The Direction Core Question: What moves us into action? Once the brain feels safe, it becomes ready to pursue goals. In Phase 2, we explored the internal chemistry that transforms intention into action. Our experts helped us understand that sustainable motivation isn't about willpower—it's about aligning our beliefs, thoughts, attention, energy, and movement. Together we discovered: Bob Proctor — our beliefs determine the direction of our lives. https://andreasamadi.podbean.com/e/belief-first-the-neuroscience-of-motivation/   Dr. Carolyn Leaf — our thinking literally changes our brain chemistry. https://andreasamadi.podbean.com/e/thoughts-as-biology-how-your-mind-shapes-neurochemistry/   Dr. John Medina — attention determines what the brain encodes and remembers. https://andreasamadi.podbean.com/e/theory-of-mind-the-missing-link-between-attention-reward-and-motivation   Dr. Anna Lembke- Dopamine, Motivation and Why the Brain Repeats Behavior https://andreasamadi.podbean.com/e/dopamine-nation-the-pleasure%e2%80%93pain-balance-that-drives-motivation/   Dr. Friederike Fabritius — managing our energy allows high performance to become sustainable. https://andreasamadi.podbean.com/e/fun-fear-focus-closing-the-motivation-loop/   Dr. Chuck Hillman & Paul Zientarski — movement activates the brain, preparing it to learn. https://andreasamadi.podbean.com/e/move-to-learn-how-movement-activates-the-brain-and-fuels-motivation/   By the end of Phase 2, we introduced what became The Motivation Loop, showing how beliefs influence thoughts, thoughts influence actions, actions create results, and results reinforce future beliefs. Phase 3: Movement, Learning & Human Performance The Transformation Core Question: How does movement change the brain—and how does recovery transform that change into performance? Now we're taking the next step. Phase 3 builds on everything we've learned so far. If Phase 1 created a regulated nervous system... If Phase 2 created motivation and direction... Phase 3 explains how the brain and body actually become stronger. Together we've explored this process through conversations with: Dr. Chuck Hillman & Paul Zientarski — why movement activates the brain before learning. https://andreasamadi.podbean.com/e/movement-first-how-a-20%e2%80%91minute-walk-lights-up-the-brain/   Dr. John Ratey — how exercise builds a healthier, younger brain. https://andreasamadi.podbean.com/e/movement-matters-how-every-move-rewires-the-brain/   Dr. Kristen Holmes — why recovery determines adaptation and readiness. https://andreasamadi.podbean.com/e/movement-isnt-enough-how-recovery-drives-real-adaptation   Dr. John Medina — how attention transforms movement into lasting learning. Jason Whitrock — how metabolism and cellular energy fuel long-term performance. WHERE WE ARE GOING NEXT Phase 4 — Connection, Emotion & Social Intelligence The Human System Core Question: How do we thrive with other people? The brain didn't evolve in isolation—it evolved through relationships. In Phase 4, we'll explore emotional intelligence, empathy, communication, trust, leadership, and psychological safety to understand how our relationships shape learning, well-being, and performance. Phase 5 — Integration & Human Performance The Complete System Core Question: How do all the systems work together? In our final phase, we'll bring everything together—regulation, motivation, movement, emotion, relationships, learning, and recovery—into one integrated framework. We'll discover how these systems work together to create measurable improvements in our well-being, achievement, leadership, productivity, and results. Selected Sleep References “What Is Restorative Sleep?” https://www.whoop.com/us/en/thelocker/what-is-restorative-sleep/ Patel AK, Reddy V, Shumway KR, Araujo JF. “Physiology, Sleep Stages.” StatPearls/NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK526132/ Goldstein AN, Walker MP. “The Role of Sleep in Emotional Brain Function.” Annual Review of Clinical Psychology. https://pmc.ncbi.nlm.nih.gov/articles/PMC4286245/ Paller KA, Creery JD, Schechtman E. “Memory and Sleep: How Sleep Cognition Can Change the Waking Mind for the Better.” Annual Review of Psychology. https://pmc.ncbi.nlm.nih.gov/articles/PMC7983127/   REFERENCES:   [i]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 141 https://andreasamadi.podbean.com/e/brain-fact-friday-on-neurogenesis-what-hurts-or-helps-your-brain-cells/   [ii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 384 Review of our Interview with Dr. Baland Jalal  https://andreasamadi.podbean.com/e/hypnagogic-genius-capture-your-best-ideas-at-the-edge-of-sleep/   [iii] www.masterclass.com Mathew Walker The Science of a Better Sleep   [iv] https://www.instagram.com/p/DbO7dKLO-c8/?hl=en Dr. Andrew Huberman on ways to increase REM sleep.  

What if you spent your entire life winning a game you never actually wanted to play? In this episode, I'll show you how to define what winning means for you, break free from the limiting beliefs and conditioning that have been shaping your life, and start becoming the person you were truly capable of being. Because the biggest tragedy isn't failing at life—it's reaching the end and realizing you were incredibly successful at building a life that was never yours. Ready to break the patterns holding you back? Join the free live workshop: https://breaktheceiling2026.com The Mindset Mentor™ podcast is designed for anyone desiring motivation, direction, and focus in life. Past guests of The Mindset Mentor include Tony Robbins, Matthew McConaughey, Jay Shetty, Andrew Huberman, Lewis Howes, Gregg Braden, Rich Roll, and Dr. Steven Gundry. Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

Have you ever wondered if the thoughts in your head are actually yours? In this episode, I break down where your thoughts come from, how childhood experiences and your physical state can shape the way you think, and why you can't always trust what your mind is telling you. I'll also give you a simple four-step process to identify, challenge, and replace the thoughts that have been holding you back so you can finally start choosing the voice in your head. Join my free live High Performance Workshop on Aug 27th and learn the system top performers use to operate at full capacity without burning out. Save your spot: https://robdial.short.gy/hpwp The Mindset Mentor™ podcast is designed for anyone desiring motivation, direction, and focus in life. Past guests of The Mindset Mentor include Tony Robbins, Matthew McConaughey, Jay Shetty, Andrew Huberman, Lewis Howes, Gregg Braden, Rich Roll, and Dr. Steven Gundry. Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

Get AudioBooks for Free Best Self-improvement Motivation Your Future Is Decided in 5 Seconds: Powerful Motivation Discover how the next 5 seconds can change your future with insights from Joe Dispenza, Mel Robbins, and Andrew Huberman. Take action now. ⁠We Need Your Love & Support ❤️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠Get 3 Audiobooks Free -

What if the reason your future keeps looking like your past is because your brain is constantly predicting what happens next based on what it already knows? In this episode, I'll show you how your past shapes your thoughts, identity, and decisions—and give you four practical ways to stop letting old patterns control the future you're creating. You'll learn how to change the questions you ask yourself, create new evidence for who you want to become, and start rehearsing your future instead of replaying your past. Join my free live High Performance Workshop on Aug 27th and learn the system top performers use to operate at full capacity without burning out. Save your spot: https://robdial.short.gy/hpwp The Mindset Mentor™ podcast is designed for anyone desiring motivation, direction, and focus in life. Past guests of The Mindset Mentor include Tony Robbins, Matthew McConaughey, Jay Shetty, Andrew Huberman, Lewis Howes, Gregg Braden, Rich Roll, and Dr. Steven Gundry. Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

In this conversation, episode 2 of our 3-part series View from The Rested Path, Karen sits in circle with three Rested Path Guides - Tonya Clark, Danielle Dominick, and Lisa Trank – as we put on our rest lens and talk about education and leadership, forgiveness and rest during Elul just before the Jewish New Year, yoga nidra, Andrew Huberman, and cult‑like personalities who abuse women, and the power of myth in The Odyssey. Join us for a slow, honest conversation with rest at the center. Show notes can be found at:  http://daringtorest.com/podcast/122  

What if you stopped waiting to believe in yourself and simply started taking action? In this episode, I break down why confidence isn't something you need before you start—it's something you build by doing what you say you're going to do, following through, and showing up for yourself even when it's hard. I'll show you how to build real self-belief, rewire the way you talk to yourself, and create the confidence you need to take your life to the next level. Join my free live High Performance Workshop on Aug 27th and learn the system top performers use to operate at full capacity without burning out.    Save your spot: https://robdial.short.gy/hpwp   The Mindset Mentor™ podcast is designed for anyone desiring motivation, direction, and focus in life.     Past guests of The Mindset Mentor include Tony Robbins, Matthew McConaughey, Jay Shetty, Andrew Huberman, Lewis Howes, Gregg Braden, Rich Roll, and Dr. Steven Gundry.   Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

In this episode, Ashley explores the ideas that gave rise to From Mask to Map: her developing body of work, book and coaching cohort for late-discovered neurodivergent adults.Drawing on Dr Andrew Huberman's conversation with Jungian analyst Dr James Hollis, she considers meaning, purpose and the deeper intelligence within us that may be continually trying to bring us back into relationship with ourselves. She also returns to the question of State or Trait? - and asks what changes when we stop assuming that every familiar response reveals something fixed about who we are.Ashley revisits the Transactional Analysis Drivers, a framework that remains immensely valuable within her work, while explaining why something more was needed to reflect the Neurodivergent Nuance of lived experience. Through six years of research, client work and personal exploration, the Nine Adaptation Patterns began to emerge - not as diagnoses, labels or another set of boxes, but as a compassionate way of recognising the protective roles we may have mistaken for identity.This episode introduces the patterns and tells the story of how they came into being. Next week, we will meet all nine more fully.The episode closes with a short guided practice, The Part That Learned the Way - an invitation to approach one of your adaptations with curiosity rather than judgement, honour the intelligence within it and begin reading the survival directions written for earlier terrain.Ashley's eight-week From Mask to Map group coaching programme begins on 15 September 2026 and is limited to ten people. Find out more at integrativeiom.co.uk.Our Sponsors:

In this episode, Ashley explores the ideas that gave rise to From Mask to Map: her developing body of work, book and coaching cohort for late-discovered neurodivergent adults.Drawing on Dr Andrew Huberman's conversation with Jungian analyst Dr James Hollis, she considers meaning, purpose and the deeper intelligence within us that may be continually trying to bring us back into relationship with ourselves. She also returns to the question of State or Trait? - and asks what changes when we stop assuming that every familiar response reveals something fixed about who we are.Ashley revisits the Transactional Analysis Drivers, a framework that remains immensely valuable within her work, while explaining why something more was needed to reflect the Neurodivergent Nuance of lived experience. Through six years of research, client work and personal exploration, the Nine Adaptation Patterns began to emerge - not as diagnoses, labels or another set of boxes, but as a compassionate way of recognising the protective roles we may have mistaken for identity.This episode introduces the patterns and tells the story of how they came into being. Next week, we will meet all nine more fully.The episode closes with a short guided practice, The Part That Learned the Way - an invitation to approach one of your adaptations with curiosity rather than judgement, honour the intelligence within it and begin reading the survival directions written for earlier terrain.Ashley's eight-week From Mask to Map group coaching programme begins on 15 September 2026 and is limited to ten people. Find out more at integrativeiom.co.uk.Our Sponsors:

Get AudioBooks for Free Best Self-improvement Motivation Discipline Makes Manifestation Real: Powerful Motivation Discover how discipline turns manifestation into reality with powerful insights from Joe Dispenza, David Goggins, and Andrew Huberman. ⁠We Need Your Love & Support ❤️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠Get 3 Audiobooks Free -

Have you ever had a gut feeling about a person or decision that you ignored, only to realize later that your intuition was right? In this episode, I break down the science behind intuition, why your fears scream while your intuition whispers, and how your body can pick up on information your conscious mind hasn't processed yet. I'll show you how to quiet the noise, strengthen your intuition, and use both your logic and gut feeling to make better decisions in your life. Join my free live High Performance Workshop on Aug 27th and learn the system top performers use to operate at full capacity without burning out.    Save your spot: https://robdial.short.gy/hpwp   The Mindset Mentor™ podcast is designed for anyone desiring motivation, direction, and focus in life.     Past guests of The Mindset Mentor include Tony Robbins, Matthew McConaughey, Jay Shetty, Andrew Huberman, Lewis Howes, Gregg Braden, Rich Roll, and Dr. Steven Gundry.   Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

Have you been chasing bigger goals while completely ignoring the standards that actually determine your success? In this episode, I'm going to show you why your life isn't built on your biggest ambitions but on the non-negotiable standards you refuse to fall below. I'll teach you how to create personal minimums for your health, relationships, business, and daily habits so you can stop relying on motivation and start making success easier. Join my free live High Performance Workshop on Aug 27th and learn the system top performers use to operate at full capacity without burning out.    Save your spot: https://robdial.short.gy/hpwp   The Mindset Mentor™ podcast is designed for anyone desiring motivation, direction, and focus in life.     Past guests of The Mindset Mentor include Tony Robbins, Matthew McConaughey, Jay Shetty, Andrew Huberman, Lewis Howes, Gregg Braden, Rich Roll, and Dr. Steven Gundry.   Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

Have you ever wondered why you know exactly what you need to do, yet you still can't seem to take action? In this episode, I'll show you why most people stay stuck by focusing on short-term obligations instead of long-term opportunities. I'll teach you how to shift your mindset, break free from self-sabotage, and start taking the actions that will completely transform your life. Join my free live High Performance Workshop on Aug 27th and learn the system top performers use to operate at full capacity without burning out.    Save your spot: https://robdial.short.gy/hpwp   The Mindset Mentor™ podcast is designed for anyone desiring motivation, direction, and focus in life.     Past guests of The Mindset Mentor include Tony Robbins, Matthew McConaughey, Jay Shetty, Andrew Huberman, Lewis Howes, Gregg Braden, Rich Roll, and Dr. Steven Gundry.   Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

In this episode, Chris x Chris have BEEF with DOM & MIKE HARRINGTON, then break down the ultimate East Coast debate: why Hilton Head, South Carolina might actually beat a European vacation to Italy. They also dive into major sports business headlines as rumors swirl around high-profile acquisitions involving the Los Angeles Lakers, Disney's Bob Iger, and major investment groups.On the health and wellness front, the crew dissects neuroscientist Andrew Huberman's latest extreme biohacking routines, sharing their own hilarious holiday stories and discussing why self-improvement culture might be getting completely out of hand. Plus, Chris & Chris open up the official writing room to recast and reboot Skeletons in the Basement for Season 2, analyze the massive podcast circuit appearances of high-profile political figures, and try calling Mike Harrington live on-air after finding strange clutter around the studio.Is Hilton Head actually better than Italy? Let us know your thoughts in the comments below! Don't forget to like, subscribe, and hit the notification bell for more episodes from the GaS Digital Network!Air Date 8/13/26DON'T FORGET TO WATCH FAGA'S NEW SPECIAL "BURN AFTER SAYING" ON THE HSR YOUTUBE PAGE!⁠⁠https://www.youtube.com/watch?v=TxIHJU2LotU⁠⁠Support Our Sponsors!YoKratom: https://yokratom.com/Body Brain Coffee: https://bodybraincoffee.com/ - Grab A Bag of Body Brain Coffee with Promo Code HSR20 to get 20% off!3rd Mic Harrington: https://3rdmicharrington.com/High Society Radio is 2 native New Yorkers who started from the bottom and didn't raise up much. That's not the point, if you enjoy a sideways view on technology, current events, or just an in depth analysis of action movies from 2006 this is the show for you.Chris Stanley is the on air producer for Bennington on Sirius XM.Chris Faga is a lifelong street urchin, a former head chef, county comitteman and supposed comedian. Twitter: https://twitter.com/ChrisFromBklynInstagram: https://www.instagram.com/chrisfrombklynEngineer: DomExecutive Producer: JorgeInstagram: https://www.instagram.com/themharrington/Twitter: https://twitter.com/TheMHarringtonSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Tiff and Nikki share how a hands-on operator can become a strategic owner, and at the same time set the team up for success. By sharing responsibilities and establishing clear systems, your practice's culture, business, and team can blossom in unexpected ways. Episode resources: Subscribe to The Dental A-Team podcast Schedule a Practice Assessment Leave us a review Transcript: Tiffanie (00:01) Hello Dental A Team listeners. We are back with you today and to share some really fun things. I have Nikki here with me today. I love nothing more than podcasting with the other consultants on our team. And Nikki is a favorite, a fan favorite, and a Dental A Team   Nikki Mack (00:17) Yeah.   Tiffanie (00:18) favorite. Nikki, thank you so much for being here this morning for us and whatever time of day the listeners are listening. How are you today, Nikki?   Nikki Mack (00:26) I am good. I'm excited to be back too. I this has become one of my favorite parts of Dental A Team. and especially when I hear from doctors and listeners, my gosh, I heard you yesterday on the podcast. And it's fun to know that like while I get to have a good time with you, this really matters and it helps our listeners. So happy to be   Tiffanie (00:44) I love that.   Nikki Mack (00:45) here.   Tiffanie (00:46) I love that you walked into an office not that long ago and they said, my gosh, I just listened to you. I think it was that morning, right? You had a doctor that had said that.   Nikki Mack (00:52) Yeah. On   their way into the practice. So that was a how do you follow up yourself? Like that was a that's a tough act. Yeah.   Tiffanie (00:59) Yeah. Yeah. I gotta do a whole meeting. This is wild. I   love it. Yes, we have definitely built a cult following here and we love it. I know you actually you are working with an office who is one of our biggest podcast fans of all time. and it's a husband and wife duo and I won't say who they are, they know who they are because they're listening and she is just   one of the most amazing people I've ever met in my life. She's so sweet. And I am hoping that they're coming to the Masterminds as well. I'm pretty sure that they are. but I will be excited to see them. I know that's a podcast family for you as well. And it just makes it super fun and it kind of makes us feel like, okay, cool, they know me. And so it gives us an outlet and an opportunity for you listeners and you practices who work with us, practices who will work with us in the future. It gives us an opportunity to showcase who we are.   So that you and your teams kind of have an idea before we get to you, whether we're in office or whether we're virtual, just like this. And I think Nikki, you've experienced it now too. You've experienced both worlds, like going into practices obviously who've never heard us, and then going into practices who have heard us. And I think both of us can agree that those practices where the doctors love the podcast, have maybe found us through the podcast or or listen to it and then share it with their teams, those teams are like   almost a step ahead already. Their brains are ready, they're in that growth mindset and they really understand the angles that we come at consulting from. And I think that it really just helps us give that give that like extra footing to make progress. Do you feel the same, Nikki?   Nikki Mack (02:44) Absolutely, I agree. I think we've talked about this, I feel like in a previous podcast. I think in dentistry, fit matters so much, you know, that our team is the right fit, our patients are the right fit. And I think when it comes to consulting, you need to make sure that they're the right fit for your goals and your vision. and our podcast is just a nice way for listeners to, like you said, really get an understanding of who we are and and how we operate, you know, kind of what we're about. And so you really enter the relationship.   a step ahead 'cause we're like, okay, I know this, especially when they've seen us specifically, they already know what they're in for with me. So it's a pretty good start to the ride together for sure.   Tiffanie (03:25) I agree. I think one of my favorite pieces of you in general, but of our c whole consulting team, is that how we show up is like who we are. We don't really show up any differently. I might become a little peppier on stage. People will see   Nikki Mack (03:38) Mm-hmm.   Tiffanie (03:39) that than my normal everyday life. I might talk a little bit more. Erin probably disagrees, my fiance, but I think I talk a little bit more at work than I do at home. but no matter what, like our personality shines through and we are who we are. So then   practices, doctors, people, teams, they do know what to expect. And today I wanted to chat through some aspects and some different ways that we can pull doctor, we'll call it out of the weeds, right? Practice owners out of the weeds. And I think this is actually a huge segue into that because I think sharing your goals, dreams, aspirations, and sharing the things that are helping you feel connected to dentistry or your business or   your systems, things that you've learned that you want to implement, or just really you're like, gosh, I really love these ladies' personalities and I want like some semblance of that kind of culture in my practice. So taking things like this and sharing it with your team is really a great way, Nikki, I think to step that first foot into pulling themselves out of the weeds of being like the one, right?   The one that has to make all the changes, the one that has to make all the decisions, and really just like totally in the weeds of the business, the dentistry, the HR, the people, the team, that like all of the pieces and they're trying to hold all this together, but sharing that I know in our company is specifically with the consultants, we share constantly, we share different things we've heard or listened to or   different podcasters or books, things like that, because it helps to build our culture and helps to keep us closer together. So with that, Nikki, what do you feel like what would that do for a practice or how do you think that it helps a doctor to pull themselves out of the weeds when they do share different things like that? Whether it's this podcast, a different one, could be completely non-dental. How do you think that helps them to set their team up for success to be able to pull out?   Nikki Mack (05:38) Yeah, I think sometimes we get so caught up in that leadership position with our team that we think it's just office focused, you know, making them a better dental assistant or a better office manager or better treatment coordinator. But I think when you look back on some of your best jobs and experiences and cultures, it's where they also work to help develop you as a person. And that's where I think some of these come into play. a lot of these books and podcasts and   Things that even we talk about sometimes I've never heard of them. You know, I'm like, my gosh. And then it's on my regular rotation, a favorite. So the same can be said for your team members. They may not even realize some of these resources are there. And when you share that with them, it creates a different type of connection. like you said, it helps them understand. Like, if I'm like, my gosh, this is my favorite podcast, here's what I took from it today, it helps you relate to them.   And then sometimes it just gives those pieces and it's like, wow, okay, we really are working for this goal, right? We really are trying to get to the next level. And I love things I get at work that I can apply to my personal life because there's a lot. It happens a lot.   Tiffanie (06:45) Mm-hmm.   I agree. And I think too, as you're speaking, I'm thinking of how like different people hear things differently, right? So one podcast, I might hear a certain message and it might be there. You might hear that message too, but you might hear it in a different angle or from a different perspective or apply it differently. And per position too, a dentist and a business owner might hear a marketing podcast and think overarching marketing and like how do we do all of these pieces?   And then you pass it along to a treatment coordinator or an office manager and they're like, cool, I could apply it in this way with my verbiage to my patients. And so like wherever we're sitting, we get to spin it for that perspective and how it's gonna suit us the best. And I think that that makes a massive difference. And pulling ourselves out of the weeds, well, and right there, right? Sending it to an office manager or treatment coordinator, it's like, who is your team? Right? Who are the people that you count on?   at your practice, at your business, who are the people boots on the ground who are there supporting you. And how can you allow them to support you in your journey and be that show up as that leader? You said Nikki, like the leaders in the practice. And sometimes I think doctors silo themselves and think they have to be the one or they have to do it all. But farming some of that responsibility out to the leaders within the practice or the count it on   team members, I think Nikki, you've got a couple teams that are like a handful of people, right? We've got like seven, eight team members.   Nikki Mack (08:16) Yeah.   Tiffanie (08:16) You might not have a leadership team, right? Because like you got seven people, what are you going to do? Pull full four departments up and now they're managing each person's managing one person. So you might not have that full leadership team, but how are these people countable, right? How are you counting on them? And how can you share that culture and that experience and ideas with them?   Nikki Mack (08:40) Yeah. Well, and I think a key thing that we forget a lot, especially as leaders in a practice, sometimes our systems systems are   Tiffanie (08:49) Mm.   Nikki Mack (08:50) created or adapted because of an outlying like thing going on in the practice. We're short staffed, someone's out on leave, right? These things that are going on. But a lot of times we get ourselves in the habit of never shifting back or never reevaluating. So when we get   really stuck in those weeds, I think what happens is that allows us to have these not bad systems, but just they're not efficient, right? They're the things that really bog us down or make us feel really exhausted at the end of the day, but we don't have the opportunity to step back and say, could this be done differently? What should I do? Then when we take that moment, get ourselves out of those weeds, and it's like, my gosh, I not only do I not have to own this, it's better if I don't. There's someone on my team   that's better qualified for it, that should handle that and run in a sense that interference. And it's relearning ourselves how to redirect those people or those issues or those tasks. And then also that's when we have to kind of retrain our team. That's where the leadership comes out, that we are able to say, hey, I can see this clearly and I'm confident that this is a better direction. Here's how we execute it, right? And hold them accountable to it. Don't just take it back on because you're used to it.   but sometimes it takes something, a podcast or a book or a conversation to have that aha moment and realize, this is really like kind of slogging my day down. I shouldn't own this. This could be done better. So having that opportunity to see it through different eyes, it can change so much.   Tiffanie (10:28) I agree. I agree. And I do have practices as they were say saying all this, I'm thinking, how many times have we been asked how do I need to pay them for this to listen to this thing or learn this thing? And we've got our online courses that a lot of practices utilize and we get asked that a lot. Like that's totally up to you guys. We don't have a say in that. but they you know, or practices that say they send it and they don't listen to it, right? And so they're just like beaten down and they start to feel   upset by it or hammered down and like why do I even bother? Do I have the right people? And I think Nikki within that is more of an expectation. And what that leads me to is what is the expectation of each position? And then what's the expectation of that person within that position? So do we have job descriptions? I know we talk about these a lot. We talk about them   Nikki Mack (11:19) Yeah.   Tiffanie (11:20) a lot because they really, really matter. Clarity is everything. Clarity is everything in life. In a world of chaos and a sea of crazy   If we can bring clarity to something, why wouldn't we? Right? It seems wild to say, meh, I just don't feel like it when we could bring some clarity. So if there's clarity to these positions, these these team members know this position means this thing. This is what I do, this is how I show up, these are the tasks that I do. But really a job description is how do I present myself within this seat? How does this seat show up for this practice and what are the goals within that?   So then layering in those expectations too of that personal development. Like, is it built into your culture? And did you do it without seeing why you're doing it? Right? Did you send the podcast like, hey, take a listen to this? You might enjoy it. And they're like, okay, cool. Maybe one day, right? It's on the back burner. This thing is more important. Or did you say, hey, I love growing and learning? And I truly want that to be an aspirational part of our culture.   in our community here at this practice. So from time to time, I might send you little tidbits. I'm gonna tell you why, like what my favorite takeaway was, why I think it's relevant to you, to your position, to your life, if you'll take a listen or read it, right? You can sign up for newsletters, send them a newsletter, send them the Dental A Team newsletter, like whatever that might be, but did you have a description of how they're supposed to show up so that when they see this thing come through, they're like, cool.   That could help me with my team member one on ones. Like I have to do my doc's asking me to do one on ones and I don't understand them yet. This podcast looks like it might help me with that. But not setting those expectations and just flippantly being like, Well, I've sent them the things. I've asked them to do book club with me and nobody wants to. Yeah, well, I'm not a dental nerd either. Like   Nikki Mack (13:17) Yeah.   Tiffanie (13:18) I love dentistry because of where it's gotten me in life. I think it's an amazing   amazing industry. and I I do love dentistry, but I'm not on my off hours listening to a ton of dental podcasts. I'm just not. There's a couple that are floating in there because I need the the continuing education I need to be relevant as well. But I love emotional intelligence. I love, you know, I I love listening to Andrew Huberman, right? And there's so many different things that even in those other podcasts are so applicable.   to business, to relationships, to dentistry, making sure that we figure out what is our style, what is our culture and what are the expectations and then setting those with people, I think make a massive difference, Nikki.   Nikki Mack (14:02) I agree. And I think this is where it comes down to. We talk a lot about I think strong leadership comes to knowing your team, right? And understanding   Tiffanie (14:09) Mm-hmm.   Nikki Mack (14:09) who you have with you and kind of what those desires or those goals are. I know in one practice that I managed, that was a part of our annual reviews. Like, what's a professional goal for you? And then like what's a personal goal? Because if there was anything we could do to kind of support that, and it also benefited the practice or their you know growth as a team member.   Absolutely, why wouldn't we? And then you kind of know how to approach it. So if you know that there's a tip who's less dental nerd, right, then some of that stuff, that's not who you send that podcast to. On the flip side, full disclosure, such a nerd. I did not do back office. All my teens have heard my spiel. I'll save it. It's our little internal secret. But man, do I love some of the nerdy stuff.   Brit and Dana and I actually got to attend a local event here in Arizona a few months ago and do some CE. And when we were comparing what courses we had signed up for, it was very much an aha moment for Brit to realize exactly the level of my nerdiness because I was like, Yeah, I can't wait to go listen to this. Like I just yeah, I I will pull a couple pearls and it will be amazing. and it actually was, and absolutely it was a little dry. Some people left, you know, this is what happens.   but that filled my bucket because it's it's your what motivates you, what drives you is what drives you, right? And then knowing that being able to tune into it is so important and it can sound overwhelming. I know someone is driving in their car right now thinking about, my gosh, now I have to personalize my podcast recommendations per team member. But I promise you it becomes so easy because when you lead with that type of style and you create that culture, this is not where I need you to calendar a task.   To look for podcasts for every team member. It's just gonna come organically and you're able to share those observations, share those pearls of wisdom. And that's how you get out of the weeds, right? We grow our team, we grow their abilities, and we are so aligned that that's what helps that clarity and that confidence because we're like one team, one dream, right? And we all know where that vision is. And this just helps to support it and and boost them up for sure.   Tiffanie (16:21) Yeah, I love that. And so then now we're working on that culture piece. We've got job descriptions clear, right? we've got our our culture piece really starting to fit. And I think that's where a lot of that trust comes into play. So then dentists and owners, they can say, Okay, I trust that this is going to happen. I trust that this team member does have my back. I have full support within them and I can give them this thing. So then we start trial and erroring it. And it's not to say   they didn't listen to the podcast. I can't, I can't give them something. I can't delegate. Like, no,   Nikki Mack (16:55) Right.   Tiffanie (16:56) just be realistic, right? What can you delegate over to them and like dip your toe in that water? Clear expectations on everything. So clear job descriptions, clarity around what does your culture need to look like, clear clarity around your goals, and then start delegating things off that you don't have to do. We like to say any tasks that don't require your brain.   Anything that somebody could do at 80% their level that could look very similar to what you want it to be, it might not be a hundred percent. Their hundred percent might be your eighty percent. but is that okay for this task? Start delegating those things off because that's how you get out of the weeds. Your clarity, your culture, and your delegation are how you get out of those weeds and then having that feedback system. And I think Nikki, within that, like you mentioned goals. I love a good three, five, ten year goal.   not easy to sit down and be like, what do I want in three years? What I want in 10 years. Like do some prompts, ask us, Hello@TheDentalATeam.com. Like we're more than happy to help you dig into what those need to look like to work backwards. But when you have that vision, you have that goal, you know where you're going. Same with your culture. You know what you want your culture to look like. Now it's something that we can create. It's something that we can do together to reach those goals and get you pulled out of the weeds.   You talked, Nikki, about knowing the team members. And I think something that we've done really well with the Dental A team is as a virtual company, we've done a lot of like one-on-one time but group time at the same time. We have a lot of meetings. I I think there are companies that have more than us, but we do have a lot of meetings. But we do know each other. We get to know each other on a personal level. So like I was listening to a book the other day and I thought, my gosh, Christy.   Absolutely nothing to do with dentistry, not business, just like the idea, the premise of it was what you believe to be true will be true, right? Hands down, I believe that. And I thought, my gosh, Christy's gonna love this. So I send it to her, and within 30 seconds, she's like, I had an Audible credit, it's downloading right now. Thank you so much. Like, but I knew   Nikki Mack (19:06) Yeah.   Tiffanie (19:08) that was Christy, right? And I know.   Sometimes I'll pop something into the consultant chat that I'm like, hey ladies, this is actually really cool for business or for marketing. Or I'll be like, Nikki, this made me think of you. Or it's my like TikTok Instagram real friend that I like sending all those things, right?   Nikki Mack (19:23) Ha ha ha.   Tiffanie (19:24) But spending that one-on-one time together and really knowing each other, and it's not long. Like we get two 30 minute slots a month that's one on one with each other.   That's all that it takes and paying attention to one another on meetings and during different tasks, during different things, just paying attention to those pieces and who a person is really gives you key insights to what that could look like when you're sending something along like that. And Nikki, how do you see that? Like how can a dentist step back enough to see the people to be able to to see how can they create that culture to again get out of the weeds?   Nikki Mack (20:04) And I think some of it comes to the time that we dedicate to that culture, right? You   Tiffanie (20:09) Right.   Nikki Mack (20:09) know, do we have a morning huddle? do we check in with our team members? Do we have our one-on-ones? And if the doctor's not having it, does the OM check in with the doctor, right? On those one on ones? What's that kind of communication piece? How do we close that circle? Because it is those like random moments, those passing by. docs usually know so much about their DA because the things that'll   Tiffanie (20:32) Mm.   Nikki Mack (20:32) come up, right?   in a chair working with a patient and just utilizing those and kind of capitalizing on it because that's where it's so funny when we talk about like getting out of the weeds but weeds are different for everyone too right like based on your skill set and kind of your interest. So as you as a practice owner or a leader are looking at your team or maybe looking at your tasks that you could possibly delegate. And like maybe you're sitting there right now like   This eats up a lot of my time. And you're right, someone else could do this at 80%. Like I need to   Tiffanie (21:04) Mm-hmm.   Nikki Mack (21:05) let it go. Let's be smart about who we let it go to and using what we know. If I have someone who is like camera shy, hates being in the reels, hates being in the videos, you know, it's like that's not their jam, but they come up with them. They see the good ones, they see that content and they're handy with like the cameras, with the apps, with the social media.   Maybe that's my social media person because they get to film the reels, right? Takes   Tiffanie (21:32) Mm.   Nikki Mack (21:32) all the pressure off of them and they can just excel, plan for when we're gonna film them. And then I as an owner, I don't have to think about it, right? Because I've got things I could do differently. Same when it comes to some of our patient relationships or you know our strategic efforts. Who do I have that that they would own? It wouldn't be weeds for them. And then I can take it off of the plate. Who is? So it's super important to understand who you have.   And people show you who they are every day, the way we work together, the way we chat when we make our coffee before Huddle, you know, all of those kind   Tiffanie (22:05) Yeah.   Nikki Mack (22:06) of little opportunities. we just have to listen and kind of act on it. And also, I say this to doctors all the time ask. Just ask. Sometimes I'm   Tiffanie (22:16) Hm. I agree.   Nikki Mack (22:18) guilty of it myself in the past. I would be like, gosh, I don't know if Yara would actually be into this. Like, I think so.   And you you spend all this time like going back and forth on your mind because you feel like you should just know. But guess what? Like just go ask. Never has an employee been like, I can't believe the doctor asked how I feel about this. Why didn't they just know? Are you kidding? The ask is such a trust builder. So if we're not sure, ask. Ask a question. It's okay. Because clear is kind, right? And making sure that we know where we're coming from. That's what gives us the confidence as the leader to pass this on, to have clear expectations.   and   then have the appropriate follow-up because that's how it all ties together. For myself, one of the things I love about Dental A Team so much is that we don't just work with the doctor or the practice owner. We really do be have that opportunity to spend time with the team as well and making sure that everyone understands that full circle piece. My favorite thing is to remind them that like I am here to help keep you accountable. So we're not going to forget about this in two weeks. This is something we're going to give a real try.   real follow up and then have real conversations about how it's helping us. And that's a real benefit to finding the things that stick and being able to execute not just for the first couple of weeks. So   Tiffanie (23:35) I completely agree. I think that was a beautiful wrap. And if I had to pull action items out of what you just said, I hope doctors and listeners, you heard them as well. Job descriptions, clear as kind. Morning huddles, make sure that you're communicating every day on some level. And monthly one-on-ones. And I heard the other day they were called feedback sessions, and I really loved that. I was listening to a podcast,   Nikki Mack (23:59) I love that.   Tiffanie (24:00) non dental.   and she said that she called them feedback sessions and it was a feedback loop. It was how are you doing? How are we doing as a company? What are you loving? What are you hating? What's making your life difficult? Like what are blockers? And do you have any feedback from me as your lead? And I loved that because on a monthly basis that is way easier. Yearly reviews. I hate when offices wait till the yearly 'cause that's tied to a metric and like we're not a corporate we're not Wells Fargo. Like   Have a monthly one-on-one. So if I were to pull action items, it would be clear as kind, get those job descriptions, get those morning huddles in place. If they are in place, what can you do to spice them up a little bit this week? And where are your monthly one-on-ones? Where are you getting to know each team member individually, whether it's you or their office manager? And then I think my last piece would be really look at the things that you're doing every day, maybe journal. Like just every time you do something, write it down and go through and highlight what do you s what do you have to do?   And then what are some things that you could delegate off and then how will you do that? Nikki, this is a beautiful podcast. Thank you so much for spending your time with me today. I appreciate you. And I just love the joy that you're bringing to so many practices. Thank you for what you do.   Nikki Mack (25:12) Yeah, thanks for having me. I love it.   Tiffanie (25:14) Of course, of course. All right, listeners, you know what to do. Go leave us a five-star review. Let us know how you enjoyed today's podcast and who you'll be sending it to. Go send it to somebody. Like legitimately, you guys know other owners. You guys know people who need to hear this same message. You are not alone, and neither are they. Make sure that they know that. So go send this podcast to someone. And as always, Hello@TheDentalATeam.com, and we'll catch you next time. Bye guys.

Have you ever noticed that the moment your life starts getting better, you somehow find a way to ruin it? In this episode, I'm breaking down why self-sabotage doesn't happen when you're at rock bottom—it happens when your success starts pushing beyond the identity you've created for yourself. I'll show you how to identify the invisible ceiling holding you back and give you practical tools to finally change the beliefs that keep pulling you back to where you've always been. Join my free live High Performance Workshop on Aug 27th and learn the system top performers use to operate at full capacity without burning out.    Save your spot: https://robdial.short.gy/hpwp   The Mindset Mentor™ podcast is designed for anyone desiring motivation, direction, and focus in life.     Past guests of The Mindset Mentor include Tony Robbins, Matthew McConaughey, Jay Shetty, Andrew Huberman, Lewis Howes, Gregg Braden, Rich Roll, and Dr. Steven Gundry.   Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

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Jeff Byers, CEO of Momentous, returns to Future of Fitness for his third appearance to unpack how the brand grew revenue over 1,000% in three years while landing partnerships with all 32 NFL teams and 10+ Department of Defense contracts. Byers breaks down why Momentous walked away from a $500,000-profit product line over a science and brand-integrity call — literally scrapping $400,000 in inventory rather than sell it through — how the company is approaching its first-ever retail launch with Vitamin Shop, and why a $500,000 commitment to women's health research with Dr. Stacey Sims fits into a bigger 20-year brand strategy. From Arnold Schwarzenegger's endorsement to what AI search optimization means for consumer trust, this conversation is a masterclass in building a supplement brand built to outlast any single quarter. Key Takeaways

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Are you chasing success so hard that you've forgotten how to actually enjoy it? In this episode, I'm breaking down the powerful difference between the part of your brain that constantly wants more and the part that's responsible for true fulfillment. I'll show you why gratitude isn't just a feel-good practice—it's the missing piece that can help you stay ambitious, avoid burnout, and finally enjoy the life you're working so hard to build. Freedom Live is a 3-day live experience in Austin designed to help you break through what's keeping you from your next level.    Get $50 off your ticket: https://robdial.short.gy/freedomlive   The Mindset Mentor™ podcast is designed for anyone desiring motivation, direction, and focus in life.     Past guests of The Mindset Mentor include Tony Robbins, Matthew McConaughey, Jay Shetty, Andrew Huberman, Lewis Howes, Gregg Braden, Rich Roll, and Dr. Steven Gundry.   Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

Have you ever stopped to ask yourself if the life you're living is actually being shaped by beliefs you didn't even choose? In today's episode, I break down why your mindset isn't just positive thinking—it's the operating system that's controlling your habits, relationships, health, money, and every decision you make. I'm going to show you how to identify the unconscious beliefs running your life and give you practical steps to finally start rewriting the story. Freedom Live is a 3-day live experience in Austin designed to help you break through what's keeping you from your next level.    Get $50 off your ticket: https://robdial.short.gy/freedomlive   The Mindset Mentor™ podcast is designed for anyone desiring motivation, direction, and focus in life.     Past guests of The Mindset Mentor include Tony Robbins, Matthew McConaughey, Jay Shetty, Andrew Huberman, Lewis Howes, Gregg Braden, Rich Roll, and Dr. Steven Gundry.   Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are you living your life as the main character, or are you waiting for someone else to change it for you? In this episode, I'll show you how the invisible limits and beliefs you inherited can keep you trapped inside a smaller version of your potential. I'll walk you through how to break out of that box, take back your authority, and start creating the life you actually want. Freedom Live is a 3-day live experience in Austin designed to help you break through what's keeping you from your next level.    Get $50 off your ticket: https://robdial.short.gy/freedomlive   The Mindset Mentor™ podcast is designed for anyone desiring motivation, direction, and focus in life.     Past guests of The Mindset Mentor include Tony Robbins, Matthew McConaughey, Jay Shetty, Andrew Huberman, Lewis Howes, Gregg Braden, Rich Roll, and Dr. Steven Gundry.   Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

You ever catch yourself thinking… "Why does this keep happening to me?" "I've done everything right, so why do things keep going wrong?" That's not just frustration. That's not just a bad attitude. That's the victim mentality and it's robbing you of your greatness. In this 5-Minute Drill episode of Coming Up Clutch with J.R.™, J.R. breaks down why the victim mentality isn't an attitude problem and gives you a simple 3-step strategy to flip the script for good. He shares the story of a conversation with a close friend mid-crisis…business tanking, marriage strained, health slipping…and the moment J.R. called him out mid-rant for playing the victim. He also goes back to his own college baseball days at the University of Iowa, where he started ahead of more talented teammates…not because he had more skill, but because he owned his adversity instead of waiting for things to go his way. This episode is about one powerful truth: You're not stuck. You're just forgetting who you are…and what you're truly capable of. So stop asking "why is this happening to me?" and start asking what it's preparing you for. In this episode, you'll hear: Why the victim mentality is an identity issue, not just an attitude problem. The story of J.R.'s conversation with a friend in crisis, and the moment he called him out for playing the victim. J.R.'s own story of walking onto a stacked D1 baseball roster and starting ahead of more talented teammates. What neuroscientist Dr. Andrew Huberman says about framing stress as a challenge, and how it changes your brain chemistry. Dr. Carol Dweck's research on growth mindset, and why it predicts resilience and performance. The story of Joseph in Genesis, betrayed and forgotten, who owned his process and was elevated by God. Romans 5:3-4 and why suffering isn't punishment…it's preparation. The Owner's Lens™, a 3-question Drill to reclaim agency and identity in any adversity. What you'll walk away with… You'll learn how to: Spot the difference between an attitude problem and an identity problem. Reframe adversity as fuel instead of evidence against you. Use the Owner's Lens™ to shift from Perspective to Power to Posture in real time. Refuse to let hard things own you… and start owning them instead. Show up with more resilience and ownership in your career, leadership, and home. KEY QUOTES "When you know you're a warrior in training who is owning the adversity — that adversity becomes your fuel." - J.R. "Pain is part of your process. It's not punishment — it's preparation." - J.R. "It's about refusing to let the hard things own you. It's you owning them! That's the shift." - J.R. NEXT STEPS Listen to the full episode: https://jamesreid.com/episode370  Want to bring your best home more consistently? Take the Invisible Four™ Assessment and uncover what's quietly blocking you: https://jamesreid.com/assessment Follow J.R. on Social (@jamesJRreid): Facebook | Instagram | Linkedin | X | YouTube Visit J.R.'s website: https://jamesreid.com RATE & REVIEW this episode on Apple: https://jamesreid.com/review. We'd love it if you could drop a review or 5-star rating! Simply select "Ratings and Reviews" and "Write a Review" then a quick line with your favorite part of the episode. It only takes a second and it helps spread the word about the podcast. SHARE this episode with someone who wants to be challenged, pushed, and positioned to come up clutch more often. SUBSCRIBE so you don't miss out on any new episodes and Special Guests! Click that purple '+' in the top right corner of your Apple Podcasts app. LISTEN to previous episodes on Apple, Spotify, or whatever podcast platform you prefer!

I tested a new breathing technique to improve sleep.

Dr. Fei-Fei Li, PhD, is a professor of computer science at Stanford University and a pioneer and expert in artificial intelligence (AI). We discuss how AI can be used safely and effectively to extend human capabilities – not just to search for information but specifically to increase human intelligence and creativity. We also discuss how humans collaborating with AI and robots stand to positively transform human health and one's experience of life. And we cover what makes AI fundamentally different from human cognition, and why your intuition and unique experiences are not replicable by AI or machines. Both AI enthusiasts and skeptics are sure to benefit from the information and tools Dr. Fei-Fei Li shares in this episode. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Lingo: https://hellolingo.com/huberman LMNT: https://drinklmnt.com/huberman Wealthfront*: https://wealthfront.com/huberman Timestamps (00:00:00) Fei-Fei Li (00:03:46) Vision & Intelligence; Human Vision & Contribution to AI (00:12:11) Computer Vision & the AI Revolution (00:18:34) Sponsors: Lingo & Wealthfront (00:21:19) Speech, Sound & AI Development (00:23:36) AI & Contextual Learning, Human Intelligence (00:33:43) Current AI Gaps, Emotion & Creativity (00:45:48) Computers Enhancing Humanity; Tool: Personal Agency & Learning about AI (00:53:04) Sponsors: AG1 & LMNT (00:55:37) Public Discourse about AI (00:57:34) AI to Enhance Scientific Discovery & Healthcare; Human Collaboration (01:07:38) Intuition, Motivation & Human States Beyond AI (01:19:18) Sponsor: David (01:20:37) Social & Ethical Considerations for AI (01:27:38) Kids, Development & AI Tools; Tool: Prompt AI Effectively (01:35:04) Next Frontier for Robotics & AI; Human Agency (01:43:52) Human-Centered AI Future (01:50:10) World Labs, Spatial Intelligence (01:54:12) Concerns about AI & Creativity; Movies, Art, Storytelling (01:59:51) Younger Generation & AI, Teachers (02:05:38) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter *This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. Andrew Huberman receives cash compensation from Wealthfront Brokerage for paid testimonials in his podcast, creating a conflict of interest. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC. Wealthfront Brokerage is not a bank. The base APY is 3.30% on cash deposits as of January 30, 2026, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 4.05% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Additional terms and conditions apply, which can be found on Wealthfront.com/Huberman. Funds in the Cash Account are swept to program banks, where it earns the variable APY. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value. Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

What if doing less could actually help you think more clearly, feel calmer, and unlock better ideas? In this episode, I break down why boredom and silence are so important for your brain, creativity, emotional resilience, and self-awareness—and why constantly chasing stimulation may be holding you back. I'll also show you simple ways to practice boredom, create more silence in your day, and reconnect with the wisdom that's already inside of you. Freedom Live is a 3-day live experience in Austin designed to help you break through what's keeping you from your next level.    Get $50 off your ticket: https://robdial.short.gy/freedomlive   The Mindset Mentor™ podcast is designed for anyone desiring motivation, direction, and focus in life.     Past guests of The Mindset Mentor include Tony Robbins, Matthew McConaughey, Jay Shetty, Andrew Huberman, Lewis Howes, Gregg Braden, Rich Roll, and Dr. Steven Gundry.   Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

Ryan Soave is a licensed mental health counselor with over 15 years of experience helping people navigate trauma, addiction, and the survival patterns that quietly run their lives. His clinical approach integrates evidence-based psychotherapy with body-based practices like breathwork and yoga nidra, all built around one central idea: we often confuse discomfort with threat, and learning to tolerate discomfort is the first step to real change. He was featured on the Huberman Lab podcast, where Dr. Andrew Huberman called him “the person you call when lifebreaks down.” Ryan lives in Delray Beach, Florida, with his wife, three children, and their dog.Ryan's websiteRyan's e-mail: ryansoave@gmail.comSupport the show

Have you ever wondered if your fear of rejection is really a lack of self-acceptance? In this episode, I'm breaking down why we crave approval from others, how our conditioned self keeps us stuck, and why reconnecting with who you truly are is the key to overcoming rejection. I'll show you how to stop chasing validation, rediscover your authentic self, and build the kind of self-acceptance that no one else can give you. Freedom Live is a 3-day live experience in Austin designed to help you break through what's keeping you from your next level.    Get $50 off your ticket: https://robdial.short.gy/freedomlive   The Mindset Mentor™ podcast is designed for anyone desiring motivation, direction, and focus in life.     Past guests of The Mindset Mentor include Tony Robbins, Matthew McConaughey, Jay Shetty, Andrew Huberman, Lewis Howes, Gregg Braden, Rich Roll, and Dr. Steven Gundry.   Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

Have you ever told yourself you're "just stressed" without knowing what's actually going on underneath? In this episode, I'll show you why identifying your emotions with the right words is one of the most powerful skills you can develop, and I'll walk you through a simple step-by-step process to better understand yourself. When you learn to name what you're truly feeling, you'll regulate your emotions more effectively, think more clearly, and take the actions that can change your life. Ready to break the patterns holding you back?    Join the free live workshop: https://breaktheceiling2026.com   The Mindset Mentor™ podcast is designed for anyone desiring motivation, direction, and focus in life.     Past guests of The Mindset Mentor include Tony Robbins, Matthew McConaughey, Jay Shetty, Andrew Huberman, Lewis Howes, Gregg Braden, Rich Roll, and Dr. Steven Gundry.   Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

Have you been saying yes to everyone else while quietly saying no to yourself? In this episode, I break down the psychology behind people pleasing, explain why it's actually a survival response your nervous system learned in childhood, and reveal how the little-known "fawn" response keeps you trapped. I'll walk you through a simple three-step process to stop abandoning yourself, set healthier boundaries, and become kind by choice instead of by fear. Ready to break the patterns holding you back?    Join the free live workshop: https://breaktheceiling2026.com   The Mindset Mentor™ podcast is designed for anyone desiring motivation, direction, and focus in life.     Past guests of The Mindset Mentor include Tony Robbins, Matthew McConaughey, Jay Shetty, Andrew Huberman, Lewis Howes, Gregg Braden, Rich Roll, and Dr. Steven Gundry.   Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

What if the biggest thing holding you back isn't a lack of discipline, but the way your brain is wired to keep you safe? In this episode, I break down the four hidden mechanisms that sabotage your motivation, consistency, confidence, and performance, and show you how to work with your biology instead of fighting against it. If you're ready to stop repeating the same patterns and finally unlock your next level, this episode will show you where to start. Ready to break the patterns holding you back?    Join the free live workshop: https://breaktheceiling2026.com   The Mindset Mentor™ podcast is designed for anyone desiring motivation, direction, and focus in life.     Past guests of The Mindset Mentor include Tony Robbins, Matthew McConaughey, Jay Shetty, Andrew Huberman, Lewis Howes, Gregg Braden, Rich Roll, and Dr. Steven Gundry.   Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

What becomes possible when we stop demanding that every moment lead somewhere predictable?In this episode of Mindful Mondays, Ashley explores the neurodivergent nuance of play as a powerful state of openness, learning and nervous-system flexibility.For many neurodivergent adults, life can become tightly organised around prediction, responsibility and holding everything together. Play offers a different atmosphere. The outcome remains open. Mistakes become information. The body is given permission to experiment without needing to perform.Drawing on ideas from Dr Andrew Huberman, movement specialist Ido Portal and basketball great Kobe Bryant, Ashley explores play as low-stakes possibility, active softness and a doorway into neuroplasticity. She reflects on the healing power of silliness, the surprising intelligence of the subconscious, the freedom of being misunderstood without abandoning yourself - and one deeply judgemental little plushie toy dog.This week's Bite-Sized Buddhism considers the balance between strings held too tightly and too loosely, while Microdosing Meaning invites you to make one ordinary moment just five per cent more playful.The episode closes with Wild and Wise, a guided visualisation bringing together the part of you that creates safety and the part that remains willing to explore, laugh and be surprised.Perhaps play is what happens when wisdom creates enough safety for wildness to come alive.The eight-week From Mask to Map group coaching cohort begins on 15 September and is limited to ten people. Details are available at integrativeiom.co.uk.Our Sponsors:

Today, we continue our creativity series with an audience favourite: Rick Rubin.Join Mike and Mark as they uncover the secrets of creativity with the legendary Rick Rubin. In a captivating discussion with Andrew Huberman, Rubin reveals his unique approach to the creative process and the importance of selective focus. Doug Neill from ‘Verbal to Visual' breaks down Rubin's four phases of creative work, from the inception of an idea to its playful exploration, meticulous crafting, and completion.This episode offers insights for anyone looking to harness their creative potential.Clips FeaturedIntro: Rick Rubin talks to Andrew Huberman about selective focus and creative energy.Hold Problems Lightly: Doug Neill explains the role of ideas' inception and intuition.Experimentation: Doug discusses the playful exploration of possibilities without judgment.Crafting: Understanding Rubin's ‘winding staircase' approach to meticulously shaping and refining ideas.Completion: The final stage of refinement and launching projects ready for the world.Listen to the full episode here: Rick Rubin: The Creative ActFor a detailed book summary, check out Summary of The Creative Act by Rick RubinWatch the episode on YouTube: Rick Rubin: The Creative Act - Moonshots PodcastBecome a member and support the show: Patreon - MoonshotsKey Concepts and InsightsSelective Focus and DisengagementRick Rubin emphasises the importance of focusing selectively and the power of disengagement to channel creative energy effectively. This approach allows creatives to manage their energy and maintain a fresh perspective.The Four Phases of Creative WorkInception: Intuition plays a critical role in the early stages of an idea. Trusting one's instincts can lead to the birth of innovative concepts.Experimentation: Exploring possibilities without judgment is crucial for innovation. This phase involves playful exploration and openness to new ideas.Crafting: Rubin likens this phase to a ‘winding staircase 100 stories tall,' where meticulous shaping and refining of the idea takes place.Completion: The final stage is about refinement, perspective, and finalising the project or product, making it ready for the world to see.Holding Problems LightlyRubin advocates for holding problems lightly, which means not getting bogged down by challenges and maintaining a flexible approach to problem-solving.Thanks to our monthly supportersMikeEdwin DeitchJamie DorwardEmily Rose BanksMalcolm MageeNatalieRyan N.Marco-Ken Möller孤鸿 月影FabianJasper VerkaartAndy PilaraOlaAustin HammattZachary PhillipsMike Leigh CooperGayla SchiffLaura KERoar Nikolay Ytre-EideStefRoger von Holdtvenkata reddyIngram CaseyOlarahul groverRavi GovenderCraig LindsaySteve WoollardDeborah SpahrSamoelaJo HatchardKalman CsehBerg De BleeckerPaul AcquaahMrBonjourKonnor Ah kuoiMarjan ModaraDietmar BaurBob Nolley ★ Support this podcast on Patreon ★

Have you ever wondered why life seems to move faster the older you get? In this episode, I'll show you the surprising neuroscience behind why time feels like it slips away, why we're conditioned to constantly chase the next goal, and how slowing down can help you experience life more fully. If you're ready to break free from the endless cycle of busyness and start creating moments you'll actually remember, this episode is for you. Ready to break the patterns holding you back?    Join the free live workshop: https://breaktheceiling2026.com   The Mindset Mentor™ podcast is designed for anyone desiring motivation, direction, and focus in life.     Past guests of The Mindset Mentor include Tony Robbins, Matthew McConaughey, Jay Shetty, Andrew Huberman, Lewis Howes, Gregg Braden, Rich Roll, and Dr. Steven Gundry.   Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

What if the biggest thing holding you back isn't your circumstances, but the story your brain keeps telling you? In this episode, I'm breaking down the psychology of confirmation bias, showing you how it fuels self-sabotage, shapes your identity, and keeps you trapped in the same patterns without you even realizing it. I'll teach you how to challenge your beliefs, see yourself more objectively, and finally create the lasting growth and freedom you've been looking for. Ready to break the patterns holding you back?    Join the free live workshop: https://breaktheceiling2026.com   The Mindset Mentor™ podcast is designed for anyone desiring motivation, direction, and focus in life.     Past guests of The Mindset Mentor include Tony Robbins, Matthew McConaughey, Jay Shetty, Andrew Huberman, Lewis Howes, Gregg Braden, Rich Roll, and Dr. Steven Gundry.   Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

Have you been chasing success the wrong way? In this episode, I'm sharing the four mindset shifts that have helped thousands of people stop letting their past define them, get crystal clear on what they want, become the person who can create it, and finally take the actions that lead to lasting success. If you're ready to stop settling for average and start building the life you truly want, this episode will give you the step-by-step framework to make it happen. Ready to break the patterns holding you back?    Join the free live workshop: https://breaktheceiling2026.com   The Mindset Mentor™ podcast is designed for anyone desiring motivation, direction, and focus in life.     Past guests of The Mindset Mentor include Tony Robbins, Matthew McConaughey, Jay Shetty, Andrew Huberman, Lewis Howes, Gregg Braden, Rich Roll, and Dr. Steven Gundry.   Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

Have you ever wondered if the person you think you are is actually just years of conditioning and old beliefs? In this episode, I'm going to show you why true freedom doesn't come from adding more to your life—it comes from removing the fear, guilt, and limiting beliefs that have been keeping you from your authentic self. If you're ready to stop chasing happiness outside of yourself and finally return to the person you were always meant to be, this episode is for you. Ready to break the patterns holding you back?    Join the free live workshop: https://breaktheceiling2026.com   The Mindset Mentor™ podcast is designed for anyone desiring motivation, direction, and focus in life.     Past guests of The Mindset Mentor include Tony Robbins, Matthew McConaughey, Jay Shetty, Andrew Huberman, Lewis Howes, Gregg Braden, Rich Roll, and Dr. Steven Gundry.   Hosted by Simplecast, an AdsWizz company. See https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

Get $50 Off Your Freedom Live Ticket: https://www.freedomlive2026.com Ready to break the patterns holding you back? Join the free live workshop: https://breaktheceiling2026.com The Mindset Mentor™ podcast is designed for anyone desiring motivation, direction, and focus in life. Past guests of The Mindset Mentor include Tony Robbins, Matthew McConaughey, Jay Shetty, Andrew Huberman, Lewis Howes, Gregg Braden, Rich Roll, and Dr. Steven Gundry. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Get $50 Off Your Freedom Live Ticket: https://freedomlive2026.com/https://www.freedomlive2026.com Feeling stuck? It's time to take back control. If you're ready to master your mind and create real, lasting change, click the link below and start transforming your life today.

Andrew Huberman, Ph.D., is a neuroscientist and tenured professor in the Departments of Neurobiology and Ophthalmology at Stanford University School of Medicine, where he runs the Huberman Lab. He is the author of Protocols: An Operating Manual for the Human Body.This episode is brought to you by:ProLon science-backed Fasting Mimicking Diet that helps activate cellular renewal through fasting, while still eating nourishing mealsEight Sleep Pod Cover 5 sleeping solution for dynamic cooling and heatingMomentous high-quality creatine for cognitive and muscular supportHelix Sleep premium mattressesTimestamps:00:00:00 — Who is Dr. Andrew Huberman?00:02:03 — Dean Potter, The Dark Wizard, and the physics of raw energy.00:04:11 — Why competition destroys performance.00:05:45 — Laird Hamilton, tow-in surfing, and the lure of big waves.00:06:27 — Training with Dorian Yates.00:18:29 — The full weekly split that keeps building strength at 50.00:21:00 — Neck training.00:25:56 — AssaultBike vs. Airdyne.00:31:12 — Revisiting MDMA and psychedelics.00:48:06 — Inducing plasticity is only half the job.00:53:17 — The one-day protocol that cut my anxiety by 90%.01:00:27 — Cortisol as the master key.01:03:26 — Peptides demystified: GLP-1s, growth hormone, and BPC-157.01:14:44 — The Enhanced Games, the Deca burrito, and the honesty problem.01:17:56 — Pinealon, epitalon, and the hunt for more REM sleep.01:25:02 — Why women, not gym bros, are the real peptide market.01:35:52 — Why "no reported side effects" is a trap.01:43:48 — Stem cells, cartilage regrowth, and mining the body for medicine.01:46:37 — AI, wearables, and the race to write to the nervous system.01:54:12 — The MIT mask that puts you to sleep in six minutes.01:56:09 — Inside Andrew's new operating manual, Protocols.02:03:30 — Navigating grief and remapping loss.02:04:40 — Shut up, suit up, show up.02:08:03 — Parting thoughts.*For show notes and past guests on The Tim Ferriss Show, please visit tim.blog/podcast.For deals from sponsors of The Tim Ferriss Show, please visit tim.blog/podcast-sponsorsSign up for Tim's email newsletter (5-Bullet Friday) at tim.blog/friday.For transcripts of episodes, go to tim.blog/transcripts.Discover Tim's books: tim.blog/books.Follow Tim:Twitter: twitter.com/tferriss Instagram: instagram.com/timferrissYouTube: youtube.com/timferrissFacebook: facebook.com/timferriss LinkedIn: linkedin.com/in/timferrissSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Freedom Live is a 3-day in-person experience in Austin built to help you break the patterns that have been quietly running your results. December 3-5, 2026! Claim your seat: https://freedomlive2026.com/ Feeling stuck? It's time to take back control. If you're ready to master your mind and create real, lasting change, click the link below and start transforming your life today.

Freedom Live is a 3-day in-person experience in Austin built to help you break the patterns that have been quietly running your results. December 3-5, 2026! Claim your seat: https://freedomlive2026.com/ Feeling stuck? It's time to take back control. If you're ready to master your mind and create real, lasting change, click the link below and start transforming your life today.

Freedom Live is a 3-day in-person experience in Austin built to help you break the patterns that have been quietly running your results. December 3-5, 2026! Claim your seat: https://freedomlive2026.com/ Feeling stuck? It's time to take back control. If you're ready to master your mind and create real, lasting change, click the link below and start transforming your life today.

Freedom Live is a 3-day in-person experience in Austin built to help you break the patterns that have been quietly running your results. December 3-5, 2026! Claim your seat: https://freedomlive2026.com/ Feeling stuck? It's time to take back control. If you're ready to master your mind and create real, lasting change, click the link below and start transforming your life today.

Are you treating yourself like a person—or like a never-ending project that always needs to be fixed? In this episode, I share the mindset shift that completely changed my life after 16 years of self-development, and why true healing begins when you stop fighting the parts of yourself and start understanding them. I'll show you how to turn your fears, ego, judgment, and even your flaws into powerful tools so you can finally grow without being at war with yourself. Feeling stuck? It's time to take back control. If you're ready to master your mind and create real, lasting change, click the link below and start transforming your life today.

Dr. Alan Castel, PhD, is a professor of psychology at the University of California, Los Angeles (UCLA) and one of the world's foremost experts on human memory and cognitive aging. We discuss what science actually tells us about how to improve our learning ability and memory at any age. We also discuss how memory works, why all planning and imagination about the future is based on the past, false memories, and how to leverage curiosity, emotion, and self-testing retrieval practice to stamp in memories for the long term. We discuss what "superagers"—people who actually improve their cognitive capacity with age—do differently than everyone else. This episode is for anyone interested in the science of memory and tools to maintain and improve your memory across the lifespan. Thank you to our sponsors AG1: https://drinkag1.com/huberman Wealthfront*: https://wealthfront.com/huberman Helix Sleep: https://helixsleep.com/huberman Function: https://functionhealth.com/huberman Lingo: https://hellolingo.com/huberman Timestamps (00:00:00) Dr. Alan Castel (00:02:41) What Is Memory?, Reconstruction & Metacognition (00:04:49) Mnemonics, Remembering Names & Deeper Learning (00:08:22) The Penny & Apple Logo, Noticing vs Seeing, Learning Through Mistakes (00:10:43) Sponsors: Wealthfront & Helix (00:14:05) Neuroplasticity, Frustration, Curiosity & Mindset (00:17:42) Maintaining vs Learning New Things, Habits, Novelty & Emotional Memory (00:24:28) "Mental Photographs," Photo-Taking & Imagining the Future (00:29:28) Eyewitness Memory, the Ronald Cotton Case, Confidence vs Accuracy (00:35:07) Medium-Term & Prospective Memory, Hotel Fire Exits (00:40:28) Sponsor: AG1 (00:41:47) When Habits Turn Lethal, Aviation & Human Error (00:49:01) Why Memory Changes With Age; Alzheimer's & the Nun Study (00:52:34) Exercise & Hippocampal Volume, Falls & Balance (00:57:14) SuperAgers & Athletes; Regret, Balance & Being Driven (01:12:08) Sponsor: Function (01:13:45) Age Stereotypes, Subjective Age & Positive Age Beliefs (01:20:02) Goals & Plans, Scams; Anterior Midcingulate Cortex & SuperAgers (01:26:23) Culture, Resilience, Blue Zones & COVID (01:29:18) Adversity, the Positivity Effect & Intergenerational Learning (01:36:31) Sponsor: Lingo (01:38:00) Limitations & Purpose; Time, Family & Connection (01:44:58) Deliberately Building Memories; the ABCs of Successful Aging (01:51:02) Following Your Interests; Castel's Path & Older Adults (01:57:16) Mental Simulations, Curiosity Studies & Selectivity (02:01:19) Socioemotional Selectivity Theory; Steve Jobs & Lifespan (02:07:10) The Secret to Successful Aging; State vs Trait Curiosity (02:11:04) Scams & AI Voice Cloning (02:14:31) John Wooden, Wisdom, Love & Balance (02:17:41) Learning Through Mistakes; Does the Brain Get Better With Age? (02:25:00) Conclusion, Better With Age (02:26:00) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures *This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. Andrew Huberman receives cash compensation from Wealthfront Brokerage for paid testimonials in his podcast, creating a conflict of interest. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC. Wealthfront Brokerage is not a bank. The base APY is 3.30% on cash deposits as of January 30, 2026, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 4.05% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Additional terms and conditions apply, which can be found on Wealthfront.com/Huberman. Funds in the Cash Account are swept to program banks, where it earns the variable APY. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value. Learn more about your ad choices. Visit megaphone.fm/adchoices

Freedom Live is a 3-day in-person experience in Austin built to help you break the patterns that have been quietly running your results. December 3-5, 2026! Claim your seat: https://freedomlive2026.com/ Feeling stuck? It's time to take back control. If you're ready to master your mind and create real, lasting change, click the link below and start transforming your life today.

Freedom Live is a 3-day in-person experience in Austin built to help you break the patterns that have been quietly running your results. December 3-5, 2026! Claim your seat: https://freedomlive2026.com/ Feeling stuck? It's time to take back control. If you're ready to master your mind and create real, lasting change, click the link below and start transforming your life today.