Podcasts about Caffeine

Marc Andreessen joins David Senra for a conversation about entrepreneurship, history, and what drives some of the world's most ambitious builders. In this conversation with David, Marc reflects on patterns he's seen across great founders, why many of them focus relentlessly on building rather than introspection, and how technology and entrepreneurship continue to shape the future.   Resources: David Senra Website: https://www.davidsenra.com X: https://x.com/davidsenra Show notes: https://www.davidsenra.com/episode/ma... Marc Andreessen X: https://x.com/pmarca a16z: https://a16z.com/author/marc-andreessen Substack: https://pmarca.substack.com   Stay Updated:Find a16z on YouTube: YouTubeFind a16z on XFind a16z on LinkedInListen to the a16z Show on SpotifyListen to the a16z Show on Apple PodcastsFollow our host: https://twitter.com/eriktorenberg Please note that the content here is for informational purposes only; should NOT be taken as legal, business, tax, or investment advice or be used to evaluate any investment or security; and is not directed at any investors or potential investors in any a16z fund. a16z and its affiliates may maintain investments in the companies discussed. For more details please see a16z.com/disclosures. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Originally aired on 3-5-26 on Afterhours.FMFollow Euphoric Nation:facebook.com/euphoricnationtwitter.com/euphoricnationIf you enjoy our mixes or music feel free to buy us a coffee to show your support. Caffeine keeps us going :) www.buymeacoffee.com/enatn.Track List1. deadmau5 - Science feat. Stevie Appleton2. CVMRN - Fragile Shift3. BLR, Amber Revival - Untouchable4. Kaskade, Cayson Renshaw - started over (Dave Summer Remix)5. Ferry Corsten - Waiting feat. Niels Geusebroek (DIM3NSION Remix)6. Rodrigo Deem - Earthquake7. Super8 & Tab, AWAKEND, Cartouché - Real8. Ferry Corsten - Drum's A Weapon (Giuseppe Ottaviani Reprint)9. Armin van Buuren, Richard Durand, Dicosis - Always You (A State Of Trance 2026 Elevation Anthem)10. Jason Gray - Acid Switch11. Driftmoon - Influencer12. Dan Harrison - Distruction13. Craig Connelly pres. CIRCA96 - Catamaran Tuesday14. Infected Mushroom - New World Order

Send a textIn this episode of Journal Club, Ben and Daphna review a retrospective cohort study exploring the effects of higher caffeine maintenance dosing on BPD and neurodevelopmental outcomes. They discuss the transition from the standard CAP trial doses to higher regimens for infants born at or before 28 weeks gestation. Does an average daily dose of over six milligrams per kilogram reduce severe BPD or improve Bayley cognitive scores at six months? Tune in as they debate the safety, clinical implications, and their own unit's practices regarding caffeine management in the NICU!----Effects of higher caffeine dosing on rates of bronchopulmonary dysplasia and neurodevelopmental outcomes. Fleishaker S, Kazmi SH, Mavrogiannis N, Street H, Ravuri H, Moinuddin T, Pierce K, Verma S.J Perinatol. 2026 Feb 23. doi: 10.1038/s41372-026-02593-1. Online ahead of print.PMID: 41731043Support the showAs always, feel free to send us questions, comments, or suggestions to our email: nicupodcast@gmail.com. You can also contact the show through Instagram or Twitter, @nicupodcast. Or contact Ben and Daphna directly via their Twitter profiles: @drnicu and @doctordaphnamd. The papers discussed in today's episode are listed and timestamped on the webpage linked below. Enjoy!

Chaos hits the mic as Dave and Will dive headfirst into a wild week in sports—from Braves rotation worries to NFL free‑agency shockwaves and Team USA’s stunning World Baseball Classic drama. The guys debate time‑change misery, high school championship hype, and why Bam Adebayo’s 83‑point explosion broke everyone’s brain. With humor, hot takes, and caffeine-fueled banter, this episode spans Braves spring training questions, Falcons quarterback chaos, and the madness brewing across March hoops. www.sportspigradio.com Facebook Android App ios App Instagram YouTube Chapters00:00 Intro – Wet Weather, Caffeine & Morning Chaos02:11 Time Change Struggles & Generational Jokes04:54 Braves Rotation Concerns & Spring Training Updates12:30 Team USA Baseball Missteps & WBC Drama20:45 High School Championship Preview: Creekview & Murray County31:56 NFL Free Agency Breakdown & Falcons QB Room41:45 Wild Sports Moments of the Week (Tennis, NBA, WBC)50:04 Braves Lineup Outlook & Outfield Problems58:03 Final Thoughts & Closing BanterSee omnystudio.com/listener for privacy information.

Chaos hits the mic as Dave and Will dive headfirst into a wild week in sports—from Braves rotation worries to NFL free‑agency shockwaves and Team USA’s stunning World Baseball Classic drama. The guys debate time‑change misery, high school championship hype, and why Bam Adebayo’s 83‑point explosion broke everyone’s brain. With humor, hot takes, and caffeine-fueled banter, this episode spans Braves spring training questions, Falcons quarterback chaos, and the madness brewing across March hoops. www.sportspigradio.com Facebook Android App ios App Instagram YouTube Chapters00:00 Intro – Wet Weather, Caffeine & Morning Chaos02:11 Time Change Struggles & Generational Jokes04:54 Braves Rotation Concerns & Spring Training Updates12:30 Team USA Baseball Missteps & WBC Drama20:45 High School Championship Preview: Creekview & Murray County31:56 NFL Free Agency Breakdown & Falcons QB Room41:45 Wild Sports Moments of the Week (Tennis, NBA, WBC)50:04 Braves Lineup Outlook & Outfield Problems58:03 Final Thoughts & Closing BanterSee omnystudio.com/listener for privacy information.

Turbopuffer came out of a reading app.In 2022, Simon was helping his friends at Readwise scale their infra for a highly requested feature: article recommendations and semantic search. Readwise was paying ~$5k/month for their relational database and vector search would cost ~$20k/month making the feature too expensive to ship. In 2023 after mulling over the problem from Readwise, Simon decided he wanted to “build a search engine” which became Turbopuffer.We discuss:• Simon's path: Denmark → Shopify infra for nearly a decade → “angel engineering” across startups like Readwise, Replicate, and Causal → turbopuffer almost accidentally becoming a company • The Readwise origin story: building an early recommendation engine right after the ChatGPT moment, seeing it work, then realizing it would cost ~$30k/month for a company spending ~$5k/month total on infra and getting obsessed with fixing that cost structure • Why turbopuffer is “a search engine for unstructured data”: Simon's belief that models can learn to reason, but can't compress the world's knowledge into a few terabytes of weights, so they need to connect to systems that hold truth in full fidelity • The three ingredients for building a great database company: a new workload, a new storage architecture, and the ability to eventually support every query plan customers will want on their data • The architecture bet behind turbopuffer: going all in on object storage and NVMe, avoiding a traditional consensus layer, and building around the cloud primitives that only became possible in the last few years • Why Simon hated operating Elasticsearch at Shopify: years of painful on-call experience shaped his obsession with simplicity, performance, and eliminating state spread across multiple systems • The Cursor story: launching turbopuffer as a scrappy side project, getting an email from Cursor the next day, flying out after a 4am call, and helping cut Cursor's costs by 95% while fixing their per-user economics • The Notion story: buying dark fiber, tuning TCP windows, and eating cross-cloud costs because Simon refused to compromise on architecture just to close a deal faster • Why AI changes the build-vs-buy equation: it's less about whether a company can build search infra internally, and more about whether they have time especially if an external team can feel like an extension of their own • Why RAG isn't dead: coding companies still rely heavily on search, and Simon sees hybrid retrieval semantic, text, regex, SQL-style patterns becoming more important, not less • How agentic workloads are changing search: the old pattern was one retrieval call up front; the new pattern is one agent firing many parallel queries at once, turning search into a highly concurrent tool call • Why turbopuffer is reducing query pricing: agentic systems are dramatically increasing query volume, and Simon expects retrieval infra to adapt to huge bursts of concurrent search rather than a small number of carefully chosen calls • The philosophy of “playing with open cards”: Simon's habit of being radically honest with investors, including telling Lachy Groom he'd return the money if turbopuffer didn't hit PMF by year-end • The “P99 engineer”: Simon's framework for building a talent-dense company, rejecting by default unless someone on the team feels strongly enough to fight for the candidate —Simon Hørup Eskildsen• LinkedIn: https://www.linkedin.com/in/sirupsen• X: https://x.com/Sirupsen• https://sirupsen.com/aboutturbopuffer• https://turbopuffer.com/Full Video PodTimestamps00:00:00 The PMF promise to Lachy Groom00:00:25 Intro and Simon's background00:02:19 What turbopuffer actually is00:06:26 Shopify, Elasticsearch, and the pain behind the company00:10:07 The Readwise experiment that sparked turbopuffer00:12:00 The insight Simon couldn't stop thinking about00:17:00 S3 consistency, NVMe, and the architecture bet00:20:12 The Notion story: latency, dark fiber, and conviction00:25:03 Build vs. buy in the age of AI00:26:00 The Cursor story: early launch to breakout customer00:29:00 Why code search still matters00:32:00 Search in the age of agents00:34:22 Pricing turbopuffer in the AI era00:38:17 Why Simon chose Lachy Groom00:41:28 Becoming a founder on purpose00:44:00 The “P99 engineer” philosophy00:49:30 Bending software to your will00:51:13 The future of turbopuffer00:57:05 Simon's tea obsession00:59:03 Tea kits, X Live, and P99 LiveTranscriptSimon Hørup Eskildsen: I don't think I've said this publicly before, but I just called Lockey and was like, local Lockie. Like if this doesn't have PMF by the end of the year, like we'll just like return all the money to you. But it's just like, I don't really, we, Justine and I don't wanna work on this unless it's really working.So we want to give it the best shot this year and like we're really gonna go for it. We're gonna hire a bunch of people. We're just gonna be honest with everyone. Like when I don't know how to play a game, I just play with open cards. Lockey was the only person that didn't, that didn't freak out. He was like, I've never heard anyone say that before.Alessio: Hey everyone, welcome to the Leading Space podcast. This is Celesio Pando, Colonel Laz, and I'm joined by Swix, editor of Leading Space.swyx: Hello. Hello, uh, we're still, uh, recording in the Ker studio for the first time. Very excited. And today we are joined by Simon Eski. Of Turbo Farer welcome.Simon Hørup Eskildsen: Thank you so much for having me.swyx: Turbo Farer has like really gone on a huge tear, and I, I do have to mention that like you're one of, you're not my newest member of the Danish AHU Mafia, where like there's a lot of legendary programmers that have come out of it, like, uh, beyond Trotro, Rasmus, lado Berg and the V eight team and, and Google Maps team.Uh, you're mostly a Canadian now, but isn't that interesting? There's so many, so much like strong Danish presence.Simon Hørup Eskildsen: Yeah, I was writing a post, um, not that long ago about sort of the influences. So I grew up in Denmark, right? I left, I left when, when I was 18 to go to Canada to, to work at Shopify. Um, and so I, like, I've, I would still say that I feel more Danish than, than Canadian.This is also the weird accent. I can't say th because it, this is like, I don't, you know, my wife is also Canadian, um, and I think. I think like one of the things in, in Denmark is just like, there's just such a ruthless pragmatism and there's also a big focus on just aesthetics. Like, they're like very, people really care about like where, what things look like.Um, and like Canada has a lot of attributes, US has, has a lot of attributes, but I think there's been lots of the great things to carry. I don't know what's in the water in Ahu though. Um, and I don't know that I could be considered part of the Mafi mafia quite yet, uh, compared to the phenomenal individuals we just mentioned.Barra OV is also, uh, Danish Canadian. Okay. Yeah. I don't know where he lives now, but, and he's the PHP.swyx: Yeah. And obviously Toby German, but moved to Canada as well. Yes. Like this is like import that, uh, that, that is an interesting, um, talent move.Alessio: I think. I would love to get from you. Definition of Turbo puffer, because I think you could be a Vector db, which is maybe a bad word now in some circles, you could be a search engine.It's like, let, let's just start there and then we'll maybe run through the history of how you got to this point.Simon Hørup Eskildsen: For sure. Yeah. So Turbo Puffer is at this point in time, a search engine, right? We do full text search and we do vector search, and that's really what we're specialized in. If you're trying to do much more than that, like then this might not be the right place yet, but Turbo Buffer is all about search.The other way that I think about it is that we can take all of the world's knowledge, all of the exabytes and exabytes of data that there is, and we can use those tokens to train a model, but we can't compress all of that into a few terabytes of weights, right? Compress into a few terabytes of weights, how to reason with the world, how to make sense of the knowledge.But we have to somehow connect it to something externally that actually holds that like in full fidelity and truth. Um, and that's the thing that we intend to become. Right? That's like a very holier than now kind of phrasing, right? But being the search engine for unstructured, unstructured data is the focus of turbo puffer at this point in time.Alessio: And let's break down. So people might say, well, didn't Elasticsearch already do this? And then some other people might say, is this search on my data, is this like closer to rag than to like a xr, like a public search thing? Like how, how do you segment like the different types of search?Simon Hørup Eskildsen: The way that I generally think about this is like, there's a lot of database companies and I think if you wanna build a really big database company, sort of, you need a couple of ingredients to be in the air.We don't, which only happens roughly every 15 years. You need a new workload. You basically need the ambition that every single company on earth is gonna have data in your database. Multiple times you look at a company like Oracle, right? You will, like, I don't think you can find a company on earth with a digital presence that it not, doesn't somehow have some data in an Oracle database.Right? And I think at this point, that's also true for Snowflake and Databricks, right? 15 years later it's, or even more than that, there's not a company on earth that doesn't, in. Or directly is consuming Snowflake or, or Databricks or any of the big analytics databases. Um, and I think we're in that kind of moment now, right?I don't think you're gonna find a company over the next few years that doesn't directly or indirectly, um, have all their data available for, for search and connect it to ai. So you need that new workload, like you need something to be happening where there's a new workload that causes that to happen, and that new workload is connecting very large amounts of data to ai.The second thing you need. The second condition to build a big database company is that you need some new underlying change in the storage architecture that is not possible from the databases that have come before you. If you look at Snowflake and Databricks, right, commoditized, like massive fleet of HDDs, like that was not possible in it.It just wasn't in the air in the nineties, right? So you just didn't, we just didn't build these systems. S3 and and and so on was not around. And I think the architecture that is now possible that wasn't possible 15 years ago is to go all in on NVME SSDs. It requires a particular type of architecture for the database that.It's difficult to retrofit onto the databases that are already there, including the ones you just mentioned. The second thing is to go all in on OIC storage, more so than we could have done 15 years ago. Like we don't have a consensus layer, we don't really have anything. In fact, you could turn off all the servers that Turbo Buffer has, and we would not lose any data because we have all completely all in on OIC storage.And this means that our architecture is just so simple. So that's the second condition, right? First being a new workload. That means that every company on earth, either indirectly or directly, is using your database. Second being, there's some new storage architecture. That means that the, the companies that have come before you can do what you're doing.I think the third thing you need to do to build a big database company is that over time you have to implement more or less every Cory plan on the data. What that means is that you. You can't just get stuck in, like, this is the one thing that a database does. It has to be ever evolving because when someone has data in the database, they over time expect to be able to ask it more or less every question.So you have to do that to get the storage architecture to the limit of what, what it's capable of. Those are the three conditions.swyx: I just wanted to get a little bit of like the motivation, right? Like, so you left Shopify, you're like principal, engineer, infra guy. Um, you also head of kernel labs, uh, inside of Shopify, right?And then you consulted for read wise and that it kind of gave you that, that idea. I just wanted you to tell that story. Um, maybe I, you've told it before, but, uh, just introduce the, the. People to like the, the new workload, the sort of aha moment for turbo PufferSimon Hørup Eskildsen: For sure. So yeah, I spent almost a decade at Shopify.I was on the infrastructure team, um, from the fairly, fairly early days around 2013. Um, at the time it felt like it was growing so quickly and everything, all the metrics were, you know, doubling year on year compared to the, what companies are contending with today. It's very cute in growth. I feel like lot some companies are seeing that month over month.Um, of course. Shopify compound has been compounding for a very long time now, but I spent a decade doing that and the majority of that was just make sure the site is up today and make sure it's up a year from now. And a lot of that was really just the, um, you know, uh, the Kardashians would drive very, very large amounts of, of data to, to uh, to Shopify as they were rotating through all the merch and building out their businesses.And we just needed to make sure we could handle that. Right. And sometimes these were events, a million requests per second. And so, you know, we, we had our own data centers back in the day and we were moving to the cloud and there was so much sharding work and all of that that we were doing. So I spent a decade just scaling databases ‘cause that's fundamentally what's the most difficult thing to scale about these sites.The database that was the most difficult for me to scale during that time, and that was the most aggravating to be on call for, was elastic search. It was very, very difficult to deal with. And I saw a lot of projects that were just being held back in their ambition by using it.swyx: And I mean, self-hosted.Self-hosted. ‘causeSimon Hørup Eskildsen: it's, yeah, and it commercial, this is like 2015, right? So it's like a very particular vintage. Right. It's probably better at a lot of these things now. Um, it was difficult to contend with and I'm just like, I just think about it. It's an inverted index. It should be good at these kinds of queries and do all of this.And it was, we, we often couldn't get it to do exactly what we needed to do or basically get lucine to do, like expose lucine raw to, to, to what we needed to do. Um, so that was like. Just something that we did on the side and just panic scaled when we needed to, but not a particular focus of mine. So I left, and when I left, I, um, wasn't sure exactly what I wanted to do.I mean, it spent like a decade inside of the same company. I'd like grown up there. I started working there when I was 18.swyx: You only do Rails?Simon Hørup Eskildsen: Yeah. I mean, yeah. Rails. And he's a Rails guy. Uh, love Rails. So good. Um,Alessio: we all wish we could still work in Rails.swyx: I know know. I know, but some, I tried learning Ruby.It's just too much, like too many options to do the same thing. It's, that's my, I I know there's a, there's a way to do it.Simon Hørup Eskildsen: I love it. I don't know that I would use it now, like given cloud code and, and, and cursor and everything, but, um, um, but still it, like if I'm just sitting down and writing a teal code, that's how I think.But anyway, I left and I wasn't, I talked to a couple companies and I was like, I don't. I need to see a little bit more of the world here to know what I'm gonna like focus on next. Um, and so what I decided is like I was gonna, I called it like angel engineering, where I just hopped around in my friend's companies in three months increments and just helped them out with something.Right. And, and just vested a bit of equity and solved some interesting infrastructure problem. So I worked with a bunch of companies at the time, um, read Wise was one of them. Replicate was one of them. Um, causal, I dunno if you've tried this, it's like a, it's a spreadsheet engine Yeah. Where you can do distribution.They sold recently. Yeah. Um, we've been, we used that in fp and a at, um, at Turbo Puffer. Um, so a bunch of companies like this and it was super fun. And so we're the Chachi bt moment happened, I was with. With read Wise for a stint, we were preparing for the reader launch, right? Which is where you, you cue articles and read them later.And I was just getting their Postgres up to snuff, like, which basically boils down to tuning, auto vacuum. So I was doing that and then this happened and we were like, oh, maybe we should build a little recommendation engine and some features to try to hook in the lms. They were not that good yet, but it was clear there was something there.And so I built a small recommendation engine just, okay, let's take the articles that you've recently read, right? Like embed all the articles and then do recommendations. It was good enough that when I ran it on one of the co-founders of Rey's, like I found out that I got articles about, about having a child.I'm like, oh my God, I didn't, I, I didn't know that, that they were having a child. I wasn't sure what to do with that information, but the recommendation engine was good enough that it was suggesting articles, um, about that. And so there was, there was recommendations and uh, it actually worked really well.But this was a company that was spending maybe five grand a month in total on all their infrastructure and. When I did the napkin math on running the embeddings of all the articles, putting them into a vector index, putting it in prod, it's gonna be like 30 grand a month. That just wasn't tenable. Right?Like Read Wise is a proudly bootstrapped company and it's paying 30 grand for infrastructure for one feature versus five. It just wasn't tenable. So sort of in the bucket of this is useful, it's pretty good, but let us, let's return to it when the costs come down.swyx: Did you say it grows by feature? So for five to 30 is by the number of, like, what's the, what's the Scaling factor scale?It scales by the number of articles that you embed.Simon Hørup Eskildsen: It does, but what I meant by that is like five grand for like all of the other, like the Heroku, dinos, Postgres, like all the other, and this then storage is 30. Yeah. And then like 30 grand for one feature. Right. Which is like, what other articles are related to this one.Um, so it was just too much right to, to power everything. Their budget would've been maybe a few thousand dollars, which still would've been a lot. And so we put it in a bucket of, okay, we're gonna do that later. We'll wait, we will wait for the cost to come down. And that haunted me. I couldn't stop thinking about it.I was like, okay, there's clearly some latent demand here. If the cost had been a 10th, we would've shipped it and. This was really the only data point that I had. Right. I didn't, I, I didn't, I didn't go out and talk to anyone else. It was just so I started reading Right. I couldn't, I couldn't help myself.Like I didn't know what like a vector index is. I, I generally barely do about how to generate the vectors. There was a lot of hype about, this is a early 2023. There was a lot of hype about vector databases. There were raising a lot of money and it's like, I really didn't know anything about it. It's like, you know, trying these little models, fine tuning them.Like I was just trying to get sort of a lay of the land. So I just sat down. I have this. A GitHub repository called Napkin Math. And on napkin math, there's just, um, rows of like, oh, this is how much bandwidth. Like this is how many, you know, you can do 25 gigabytes per second on average to dram. You can do, you know, five gigabytes per second of rights to an SSD, blah blah.All of these numbers, right? And S3, how many you could do per, how much bandwidth can you drive per connection? I was just sitting down, I was like, why hasn't anyone build a database where you just put everything on O storage and then you puff it into NVME when you use the data and you puff it into dram if you're, if you're querying it alive, it's just like, this seems fairly obvious and you, the only real downside to that is that if you go all in on o storage, every right will take a couple hundred milliseconds of latency, but from there it's really all upside, right?You do the first go, it takes half a second. And it sort of occurred to me as like, well. The architecture is really good for that. It's really good for AB storage, it's really good for nvm ESSD. It's, well, you just couldn't have done that 10 years ago. Back to what we were talking about before. You really have to build a database where you have as few round trips as possible, right?This is how CPUs work today. It's how NVM E SSDs work. It's how as, um, as three works that you want to have a very large amount of outstanding requests, right? Like basically go to S3, do like that thousand requests to ask for data in one round trip. Wait for that. Get that, like, make a new decision. Do it again, and try to do that maybe a maximum of three times.But no databases were designed that way within NVME as is ds. You can drive like within, you know, within a very low multiple of DRAM bandwidth if you use it that way. And same with S3, right? You can fully max out the network card, which generally is not maxed out. You get very, like, very, very good bandwidth.And, but no one had built a database like that. So I was like, okay, well can't you just, you know, take all the vectors right? And plot them in the proverbial coordinate system. Get the clusters, put a file on S3 called clusters, do json, and then put another file for every cluster, you know, cluster one, do js O cluster two, do js ON you know that like it's two round trips, right?So you get the clusters, you find the closest clusters, and then you download the cluster files like the, the closest end. And you could do this in two round trips.swyx: You were nearest neighbors locally.Simon Hørup Eskildsen: Yes. Yes. And then, and you would build this, this file, right? It's just like ultra simplistic, but it's not a far shot from what the first version of Turbo Buffer was.Why hasn't anyone done thatAlessio: in that moment? From a workload perspective, you're thinking this is gonna be like a read heavy thing because they're doing recommend. Like is the fact that like writes are so expensive now? Oh, with ai you're actually not writing that much.Simon Hørup Eskildsen: At that point I hadn't really thought too much about, well no actually it was always clear to me that there was gonna be a lot of rights because at Shopify, the search clusters were doing, you know, I don't know, tens or hundreds of crew QPS, right?‘cause you just have to have a human sit and type in. But we did, you know, I don't know how many updates there were per second. I'm sure it was in the millions, right into the cluster. So I always knew there was like a 10 to 100 ratio on the read write. In the read wise use case. It's, um, even, even in the read wise use case, there'd probably be a lot fewer reads than writes, right?There's just a lot of churn on the amount of stuff that was going through versus the amount of queries. Um, I wasn't thinking too much about that. I was mostly just thinking about what's the fundamentally cheapest way to build a database in the cloud today using the primitives that you have available.And this is it, right? You just, now you have one machine and you know, let's say you have a terabyte of data in S3, you paid the $200 a month for that, and then maybe five to 10% of that data and needs to be an NV ME SSDs and less than that in dram. Well. You're paying very, very little to inflate the data.swyx: By the way, when you say no one else has done that, uh, would you consider Neon, uh, to be on a similar path in terms of being sort of S3 first and, uh, separating the compute and storage?Simon Hørup Eskildsen: Yeah, I think what I meant with that is, uh, just build a completely new database. I don't know if we were the first, like it was very much, it was, I mean, I, I hadn't, I just looked at the napkin math and was like, this seems really obvious.So I'm sure like a hundred people came up with it at the same time. Like the light bulb and every invention ever. Right. It was just in the air. I think Neon Neon was, was first to it. And they're trying, they're retrofitted onto Postgres, right? And then they built this whole architecture where you have, you have it in memory and then you sort of.You know, m map back to S3. And I think that was very novel at the time to do it for, for all LTP, but I hadn't seen a database that was truly all in, right. Not retrofitting it. The database felt built purely for this no consensus layer. Even using compare and swap on optic storage to do consensus. I hadn't seen anyone go that all in.And I, I mean, there, there, I'm sure there was someone that did that before us. I don't know. I was just looking at the napkin mathswyx: and, and when you say consensus layer, uh, are you strongly relying on S3 Strong consistency? You are. Okay.SoSimon Hørup Eskildsen: that is your consensus layer. It, it is the consistency layer. And I think also, like, this is something that most people don't realize, but S3 only became consistent in December of 2020.swyx: I remember this coming out during COVID and like people were like, oh, like, it was like, uh, it was just like a free upgrade.Simon Hørup Eskildsen: Yeah.swyx: They were just, they just announced it. We saw consistency guys and like, okay, cool.Simon Hørup Eskildsen: And I'm sure that they just, they probably had it in prod for a while and they're just like, it's done right.And people were like, okay, cool. But. That's a big moment, right? Like nv, ME SSDs, were also not in the cloud until around 2017, right? So you just sort of had like 2017 nv, ME SSDs, and people were like, okay, cool. There's like one skew that does this, whatever, right? Takes a few years. And then the second thing is like S3 becomes consistent in 2020.So now it means you don't have to have this like big foundation DB or like zookeeper or whatever sitting there contending with the keys, which is how. You know, that's what Snowflake and others have do so muchswyx: for goneSimon Hørup Eskildsen: Exactly. Just gone. Right? And so just push to the, you know, whatever, how many hundreds of people they have working on S3 solved and then compare and swap was not in S3 at this point in time,swyx: by the way.Uh, I don't know what that is, so maybe you wanna explain. Yes. Yeah.Simon Hørup Eskildsen: Yes. So, um, what Compare and swap is, is basically, you can imagine that if you have a database, it might be really nice to have a file called metadata json. And metadata JSON could say things like, Hey, these keys are here and this file means that, and there's lots of metadata that you have to operate in the database, right?But that's the simplest way to do it. So now you have might, you might have a lot of servers that wanna change the metadata. They might have written a file and want the metadata to contain that file. But you have a hundred nodes that are trying to contend with this metadata that JSON well, what compare and Swap allows you to do is basically just you download the file, you make the modifications, and then you write it only if it hasn't changed.While you did the modification and if not you retry. Right? Should just have this retry loops. Now you can imagine if you have a hundred nodes doing that, it's gonna be really slow, but it will converge over time. That primitive was not available in S3. It wasn't available in S3 until late 2024, but it was available in GCP.The real story of this is certainly not that I sat down and like bake brained it. I was like, okay, we're gonna start on GCS S3 is gonna get it later. Like it was really not that we started, we got really lucky, like we started on GCP and we started on GCP because tur um, Shopify ran on GCP. And so that was the platform I was most available with.Right. Um, and I knew the Canadian team there ‘cause I'd worked with them at Shopify and so it was natural for us to start there. And so when we started building the database, we're like, oh yeah, we have to build a, we really thought we had to build a consensus layer, like have a zookeeper or something to do this.But then we discovered the compare and swap. It's like, oh, we can kick the can. Like we'll just do metadata r json and just, it's fine. It's probably fine. Um, and we just kept kicking the can until we had very, very strong conviction in the idea. Um, and then we kind of just hinged the company on the fact that S3 probably was gonna get this, it started getting really painful in like mid 2024.‘cause we were closing deals with, um, um, notion actually that was running in AWS and we're like, trust us. You, you really want us to run this in GCP? And they're like, no, I don't know about that. Like, we're running everything in AWS and the latency across the cloud were so big and we had so much conviction that we bought like, you know, dark fiber between the AWS regions in, in Oregon, like in the InterExchange and GCP is like, we've never seen a startup like do like, what's going on here?And we're just like, no, we don't wanna do this. We were tuning like TCP windows, like everything to get the latency down ‘cause we had so high conviction in not doing like a, a metadata layer on S3. So those were the three conditions, right? Compare and swap. To do metadata, which wasn't in S3 until late 2024 S3 being consistent, which didn't happen until December, 2020.Uh, 2020. And then NVMe ssd, which didn't end in the cloud until 2017.swyx: I mean, in some ways, like a very big like cloud success story that like you were able to like, uh, put this all together, but also doing things like doing, uh, bind our favor. That that actually is something I've never heard.Simon Hørup Eskildsen: I mean, it's very common when you're a big company, right?You're like connecting your own like data center or whatever. But it's like, it was uniquely just a pain with notion because the, um, the org, like most of the, like if you're buying in Ashburn, Virginia, right? Like US East, the Google, like the GCP and, and AWS data centers are like within a millisecond on, on each other, on the public exchanges.But in Oregon uniquely, the GCP data center sits like a couple hundred kilometers, like east of Portland and the AWS region sits in Portland, but the network exchange they go through is through Seattle. So it's like a full, like 14 milliseconds or something like that. And so anyway, yeah. It's, it's, so we were like, okay, we can't, we have to go through an exchange in Portland.Yeah. Andswyx: you'd rather do this than like run your zookeeper and likeSimon Hørup Eskildsen: Yes. Way rather. It doesn't have state, I don't want state and two systems. Um, and I think all that is just informed by Justine, my co-founder and I had just been on call for so long. And the worst outages are the ones where you have state in multiple places that's not syncing up.So it really came from, from a a, like just a, a very pure source of pain, of just imagining what we would be Okay. Being woken up at 3:00 AM about and having something in zookeeper was not one of them.swyx: You, you're talking to like a notion or something. Do they care or do they just, theySimon Hørup Eskildsen: just, they care about latency.swyx: They latency cost. That's it.Simon Hørup Eskildsen: They just cared about latency. Right. And we just absorbed the cost. We're just like, we have high conviction in this. At some point we can move them to AWS. Right. And so we just, we, we'll buy the fiber, it doesn't matter. Right. Um, and it's like $5,000. Usually when you buy fiber, you buy like multiple lines.And we're like, we can only afford one, but we will just test it that when it goes over the public internet, it's like super smooth. And so we did a lot of, anyway, it's, yeah, it was, that's cool.Alessio: You can imagine talking to the GCP rep and it's like, no, we're gonna buy, because we know we're gonna turn, we're gonna turn from you guys and go to AWS in like six months.But in the meantime we'll do this. It'sSimon Hørup Eskildsen: a, I mean, like they, you know, this workload still runs on GCP for what it's worth. Right? ‘cause it's so, it was just, it was so reliable. So it was never about moving off GCP, it was just about honesty. It was just about giving notion the latency that they deserved.Right. Um, and we didn't want ‘em to have to care about any of this. We also, they were like, oh, egress is gonna be bad. It was like, okay, screw it. Like we're just gonna like vvc, VPC peer with you and AWS we'll eat the cost. Yeah. Whatever needs to be done.Alessio: And what were the actual workloads? Because I think when you think about ai, it's like 14 milliseconds.It's like really doesn't really matter in the scheme of like a model generation.Simon Hørup Eskildsen: Yeah. We were told the latency, right. That we had to beat. Oh, right. So, so we're just looking at the traces. Right. And then sort of like hand draw, like, you know, kind of like looking at the trace and then thinking what are the other extensions of the trace?Right. And there's a lot more to it because it's also when you have, if you have 14 versus seven milliseconds, right. You can fit in another round trip. So we had to tune TCP to try to send as much data in every round trip, prewarm all the connections. And there was, there's a lot of things that compound from having these kinds of round trips, but in the grand scheme it was just like, well, we have to beat the latency of whatever we're up against.swyx: Which is like they, I mean, notion is a database company. They could have done this themselves. They, they do lots of database engineering themselves. How do you even get in the door? Like Yeah, just like talk through that kind of.Simon Hørup Eskildsen: Last time I was in San Francisco, I was talking to one of the engineers actually, who, who was one of our champions, um, at, AT Notion.And they were, they were just trying to make sure that the, you know, per user cost matched the economics that they needed. You know, Uhhuh like, it's like the way I think about, it's like I have to earn a return on whatever the clouds charge me and then my customers have to earn a return on that. And it's like very simple, right?And so there has to be gross margin all the way up and that's how you build the product. And so then our customers have to make the right set of trade off the turbo Puffer makes, and if they're happy with that, that's great.swyx: Do you feel like you're competing with build internally versus buy or buy versus buy?Simon Hørup Eskildsen: Yeah, so, sorry, this was all to build up to your question. So one of the notion engineers told me that they'd sat and probably on a napkin, like drawn out like, why hasn't anyone built this? And then they saw terrible. It was like, well, it literally that. So, and I think AI has also changed the buy versus build equation in terms of, it's not really about can we build it, it's about do we have time to build it?I think they like, I think they felt like, okay, if this is a team that can do that and they, they feel enough like an extension of our team, well then we can go a lot faster, which would be very, very good for them. And I mean, they put us through the, through the test, right? Like we had some very, very long nights to to, to do that POC.And they were really our biggest, our second big customer off the cursor, which also was a lot of late nights. Right.swyx: Yeah. That, I mean, should we go into that story? The, the, the sort of Chris's story, like a lot, um, they credit you a lot for. Working very closely with them. So I just wanna hear, I've heard this, uh, story from Sole's point of view, but like, I'm curious what, what it looks like from your side.Simon Hørup Eskildsen: I actually haven't heard it from Sole's point of view, so maybe you can now cross reference it. The way that I remember it was that, um, the day after we launched, which was just, you know, I'd worked the whole summer on, on the first version. Justine wasn't part of it yet. ‘cause I just, I didn't tell anyone that summer that I was working on this.I was just locked in on building it because it's very easy otherwise to confuse talking about something to actually doing it. And so I was just like, I'm not gonna do that. I'm just gonna do the thing. I launched it and at this point turbo puffer is like a rust binary running on a single eight core machine in a T Marks instance.And me deploying it was like looking at the request log and then like command seeing it or like control seeing it to just like, okay, there's no request. Let's upgrade the binary. Like it was like literally the, the, the, the scrappiest thing. You could imagine it was on purpose because just like at Shopify, we did that all the time.Like, we like move, like we ran things in tux all the time to begin with. Before something had like, at least the inkling of PMF, it was like, okay, is anyone gonna hear about this? Um, and one of the cursor co-founders Arvid reached out and he just, you know, the, the cursor team are like all I-O-I-I-M-O like, um, contenders, right?So they just speak in bullet points and, and facts. It was like this amazing email exchange just of, this is how many QPS we have, this is what we're paying, this is where we're going, blah, blah, blah. And so we're just conversing in bullet points. And I tried to get a call with them a few times, but they were, so, they were like really writing the PMF bowl here, just like late 2023.And one time Swally emails me at like five. What was it like 4:00 AM Pacific time saying like, Hey, are you open for a call now? And I'm on the East coast and I, it was like 7:00 AM I was like, yeah, great, sure, whatever. Um, and we just started talking and something. Then I didn't know anything about sales.It was something that just comp compelled me. I have to go see this team. Like, there's something here. So I, I went to San Francisco and I went to their office and the way that I remember it is that Postgres was down when I showed up at the office. Did SW tell you this? No. Okay. So Postgres was down and so it's like they were distracting with that.And I was trying my best to see if I could, if I could help in any way. Like I knew a little bit about databases back to tuning, auto vacuum. It was like, I think you have to tune out a vacuum. Um, and so we, we talked about that and then, um, that evening just talked about like what would it look like, what would it look like to work with us?And I just said. Look like we're all in, like we will just do what we'll do whatever, whatever you tell us, right? They migrated everything over the next like week or two, and we reduced their cost by 95%, which I think like kind of fixed their per user economics. Um, and it solved a lot of other things. And we were just, Justine, this is also when I asked Justine to come on as my co-founder, she was the best engineer, um, that I ever worked with at Shopify.She lived two blocks away and we were just, okay, we're just gonna get this done. Um, and we did, and so we helped them migrate and we just worked like hell over the next like month or two to make sure that we were never an issue. And that was, that was the cursor story. Yeah.swyx: And, and is code a different workload than normal text?I, I don't know. Is is it just text? Is it the same thing?Simon Hørup Eskildsen: Yeah, so cursor's workload is basically, they, um, they will embed the entire code base, right? So they, they will like chunk it up in whatever they would, they do. They have their own embedding model, um, which they've been public about. Um, and they find that on, on, on their evals.It. There's one of their evals where it's like a 25% improvement on a very particular workload. They have a bunch of blog posts about it. Um, I think it works best on larger code basis, but they've trained their own embedding model to do this. Um, and so you'll see it if you use the cursor agent, it will do searches.And they've also been public around, um, how they've, I think they post trained their model to be very good at semantic search as well. Um, and that's, that's how they use it. And so it's very good at, like, can you find me on the code that's similar to this, or code that does this? And just in, in this queries, they also use GR to supplement it.swyx: Yeah.Simon Hørup Eskildsen: Um, of courseswyx: it's been a big topic of discussion like, is rag dead because gr you know,Simon Hørup Eskildsen: and I mean like, I just, we, we see lots of demand from the coding company to ethicsswyx: search in every part. Yes.Simon Hørup Eskildsen: Uh, we, we, we see demand. And so, I mean, I'm. I like case studies. I don't like, like just doing like thought pieces on this is where it's going.And like trying to be all macroeconomic about ai, that's has turned out to be a giant waste of time because no one can really predict any of this. So I just collect case studies and I mean, cursor has done a great job talking about what they're doing and I hope some of the other coding labs that use Turbo Puffer will do the same.Um, but it does seem to make a difference for particular queries. Um, I mean we can also do text, we can also do RegX, but I should also say that cursors like security posture into Tur Puffer is exceptional, right? They have their own embedding model, which makes it very difficult to reverse engineer. They obfuscate the file paths.They like you. It's very difficult to learn anything about a code base by looking at it. And the other thing they do too is that for their customers, they encrypt it with their encryption keys in turbo puffer's bucket. Um, so it's, it's, it's really, really well designed.swyx: And so this is like extra stuff they did to work with you because you are not part of Cursor.Exactly like, and this is just best practice when working in any database, not just you guys. Okay. Yeah, that makes sense. Yeah. I think for me, like the, the, the learning is kind of like you, like all workloads are hybrid. Like, you know, uh, like you, you want the semantic, you want the text, you want the RegX, you want sql.I dunno. Um, but like, it's silly to like be all in on like one particularly query pattern.Simon Hørup Eskildsen: I think, like I really like the way that, um, um, that swally at cursor talks about it, which is, um, I'm gonna butcher it here. Um, and you know, I'm a, I'm a database scalability person. I'm not a, I, I dunno anything about training models other than, um, what the internet tells me and what.The way he describes is that this is just like cash compute, right? It's like you have a point in time where you're looking at some particular context and focused on some chunk and you say, this is the layer of the neural net at this point in time. That seems fundamentally really useful to do cash compute like that.And, um, how the value of that will change over time. I'm, I'm not sure, but there seems to be a lot of value in that.Alessio: Maybe talk a bit about the evolution of the workload, because even like search, like maybe two years ago it was like one search at the start of like an LLM query to build the context. Now you have a gentech search, however you wanna call it, where like the model is both writing and changing the code and it's searching it again later.Yeah. What are maybe some of the new types of workloads or like changes you've had to make to your architecture for it?Simon Hørup Eskildsen: I think you're right. When I think of rag, I think of, Hey, there's an 8,000 token, uh, context window and you better make it count. Um, and search was a way to do that now. Everything is moving towards the, just let the agent do its thing.Right? And so back to the thing before, right? The LLM is very good at reasoning with the data, and so we're just the tool call, right? And that's increasingly what we see our customers doing. Um, what we're seeing more demand from, from our customers now is to do a lot of concurrency, right? Like Notion does a ridiculous amount of queries in every round trip just because they can't.And I'm also now, when I use the cursor agent, I also see them doing more concurrency than I've ever seen before. So a bit similar to how we designed a database to drive as much concurrency in every round trip as possible. That's also what the agents are doing. So that's new. It means just an enormous amount of queries all at once to the dataset while it's warm in as few turns as possible.swyx: Can I clarify one thing on that?Simon Hørup Eskildsen: Yes.swyx: Is it, are they batching multiple users or one user is driving multiple,Simon Hørup Eskildsen: one user driving multiple, one agent driving.swyx: It's parallel searching a bunch of things.Simon Hørup Eskildsen: Exactly.swyx: Yeah. Yeah, exactly. So yeah, the clinician also did, did this for the fast context thing, like eight parallel at once.Simon Hørup Eskildsen: Yes.swyx: And, and like an interesting problem is, well, how do you make sure you have enough diversity so you're not making the the same request eight times?Simon Hørup Eskildsen: And I think like that's probably also where the hybrid comes in, where. That's another way to diversify. It's a completely different way to, to do the search.That's a big change, right? So before it was really just like one call and then, you know, the LLM took however many seconds to return, but now we just see an enormous amount of queries. So the, um, we just see more queries. So we've like tried to reduce query, we've reduced query pricing. Um, this is probably the first time actually I'm saying that, but the query pricing is being reduced, like five x.Um, and we'll probably try to reduce it even more to accommodate some of these workloads of just doing very large amounts of queries. Um, that's one thing that's changed. I think the right, the right ratio is still very high, right? Like there's still a, an enormous amount of rights per read, but we're starting probably to see that change if people really lean into this pattern.Alessio: Can we talk a little bit about the pricing? I'm curious, uh, because traditionally a database would charge on storage, but now you have the token generation that is so expensive, where like the actual. Value of like a good search query is like much higher because they're like saving inference time down the line.How do you structure that as like, what are people receptive to on the other side too?Simon Hørup Eskildsen: Yeah. I, the, the turbo puffer pricing in the beginning was just very simple. The pricing on these on for search engines before Turbo Puffer was very server full, right? It was like, here's the vm, here's the per hour cost, right?Great. And I just sat down with like a piece of paper and said like, if Turbo Puffer was like really good, this is probably what it would cost with a little bit of margin. And that was the first pricing of Turbo Puffer. And I just like sat down and I was like, okay, like this is like probably the storage amp, but whenever on a piece of paper I, it was vibe pricing.It was very vibe price, and I got it wrong. Oh. Um, well I didn't get it wrong, but like Turbo Puffer wasn't at the first principle pricing, right? So when Cursor came on Turbo Puffer, it was like. Like, I didn't know any VCs. I didn't know, like I was just like, I don't know, I didn't know anything about raising money or anything like that.I just saw that my GCP bill was, was high, was a lot higher than the cursor bill. So Justine and I was just like, well, we have to optimize it. Um, and I mean, to the chagrin now of, of it, of, of the VCs, it now means that we're profitable because we've had so much pricing pressure in the beginning. Because it was running on my credit card and Justine and I had spent like, like tens of thousands of dollars on like compute bills and like spinning off the company and like very like, like bad Canadian lawyers and like things like to like get all of this done because we just like, we didn't know.Right. If you're like steeped in San Francisco, you're just like, you just know. Okay. Like you go out, raise a pre-seed round. I, I never heard a word pre-seed at this point in time.swyx: When you had Cursor, you had Notion you, you had no funding.Simon Hørup Eskildsen: Um, with Cursor we had no funding. Yeah. Um, by the time we had Notion Locke was, Locke was here.Yeah. So it was really just, we vibe priced it 100% from first Principles, but it wasn't, it, it was not performing at first principles, so we just did everything we could to optimize it in the beginning for that, so that at least we could have like a 5% margin or something. So I wasn't freaking out because Cursor's bill was also going like this as they were growing.And so my liability and my credit limit was like actively like calling my bank. It was like, I need a bigger credit. Like it was, yeah. Anyway, that was the beginning. Yeah. But the pricing was, yeah, like storage rights and query. Right. And the, the pricing we have today is basically just that pricing with duct tape and spit to try to approach like, you know, like a, as a margin on the physical underlying hardware.And we're doing this year, you're gonna see more and more pricing changes from us. Yeah.swyx: And like is how much does stuff like VVC peering matter because you're working in AWS land where egress is charged and all that, you know.Simon Hørup Eskildsen: We probably don't like, we have like an enterprise plan that just has like a base fee because we haven't had time to figure out SKU pricing for all of this.Um, but I mean, yeah, you can run turbo puffer either in SaaS, right? That's what Cursor does. You can run it in a single tenant cluster. So it's just you. That's what Notion does. And then you can run it in, in, in BYOC where everything is inside the customer's VPC, that's what an for example, philanthropic does.swyx: What I'm hearing is that this is probably the best CRO job for somebody who can come in and,Simon Hørup Eskildsen: I mean,swyx: help you with this.Simon Hørup Eskildsen: Um, like Turbo Puffer hired, like, I don't know what, what number this was, but we had a full-time CFO as like the 12th hire or something at Turbo Puffer, um, I think I hear are a lot of comp.I don't know how they do it. Like they have a hundred employees and not a CFO. It's like having a CFO is like a runningswyx: business man. Like, you know,Simon Hørup Eskildsen: it's so good. Yeah, like money Mike, like he just, you know, just handles the money and a lot of the business stuff and so he came in and just hopped with a lot of the operational side of the business.So like C-O-O-C-F-O, like somewhere in between.swyx: Just as quick mention of Lucky, just ‘cause I'm curious, I've met Lock and like, he's obviously a very good investor and now on physical intelligence, um, I call it generalist super angel, right? He invests in everything. Um, and I always wonder like, you know, is there something appealing about focusing on developer tooling, focusing on databases, going like, I've invested for 10 years in databases versus being like a lock where he can maybe like connect you to all the customers that you need.Simon Hørup Eskildsen: This is an excellent question. No, no one's asked me this. Um, why lockey? Because. There was a couple of people that we were talking to at the time and when we were raising, we were almost a little, we were like a bit distressed because one of our, one of our peers had just launched something that was very similar to Turbo Puffer.And someone just gave me the advice at the time of just choose the person where you just feel like you can just pick up the phone and not prepare anything. And just be completely honest, and I don't think I've said this publicly before, but I just called Lockey and was like local Lockie. Like if this doesn't have PMF by the end of the year, like we'll just like return all the money to you.But it's just like, I don't really, we, Justine and I don't wanna work on this unless it's really working. So we want to give it the best shot this year and like we're really gonna go for it. We're gonna hire a bunch of people and we're just gonna be honest with everyone. Like when I don't know how to play a game, I just play with open cards and.Lockey was the only person that didn't, that didn't freak out. He was like, I've never heard anyone say that before. As I said, I didn't even know what a seed or pre-seed round was like before, probably even at this time. So I was just like very honest with him. And I asked him like, Lockie, have you ever have, have you ever invested in database company?He was just like, no. And at the time I was like, am I dumb? Like, but I think there was something that just like really drew me to Lockie. He is so authentic, so honest, like, and there was something just like, I just felt like I could just play like, just say everything openly. And that was, that was, I think that that was like a perfect match at the time, and, and, and honestly still is.He was just like, okay, that's great. This is like the most honest, ridiculous thing I've ever heard anyone say to me. But like that, like that, whyswyx: is this ridiculous? Say competitor launch, this may not work out. It wasSimon Hørup Eskildsen: more just like. If this doesn't work out, I'm gonna close up shop by the end of the mo the year, right?Like it was, I don't know, maybe it's common. I, I don't know. He told me it was uncommon. I don't know. Um, that's why we chose him and he'd been phenomenal. The other people were talking at the, at the time were database experts. Like they, you know, knew a lot about databases and Locke didn't, this turned out to be a phenomenal asset.Right. I like Justine and I know a lot about databases. The people that we hire know a lot about databases. What we needed was just someone who didn't know a lot about databases, didn't pretend to know a lot about databases, and just wanted to help us with candidates and customers. And he did. Yeah. And I have a list, right, of the investors that I have a relationship with, and Lockey has just performed excellent in the number of sub bullets of what we can attribute back to him.Just absolutely incredible. And when people talk about like no ego and just the best thing for the founder, I like, I don't think that anyone, like even my lawyer is like, yeah, Lockey is like the most friendly person you will find.swyx: Okay. This is my most glow recommendation I've ever heard.Alessio: He deserves it.He's very special.swyx: Yeah. Yeah. Yeah. Okay. Amazing.Alessio: Since you mentioned candidates, maybe we can talk about team building, you know, like, especially in sf, it feels like it's just easier to start a company than to join a company. Uh, I'm curious your experience, especially not being n SF full-time and doing something that is maybe, you know, a very low level of detail and technical detail.Simon Hørup Eskildsen: Yeah. So joining versus starting, I never thought that I would be a founder. I would start with it, like Turbo Puffer started as a blog post, and then it became a project and then sort of almost accidentally became a company. And now it feels like it's, it's like becoming a bigger company. That was never the intention.The intentions were very pure. It's just like, why hasn't anyone done this? And it's like, I wanna be the, like, I wanna be the first person to do it. I think some founders have this, like, I could never work for anyone else. I, I really don't feel that way. Like, it's just like, I wanna see this happen. And I wanna see it happen with some people that I really enjoy working with and I wanna have fun doing it and this, this, this has all felt very natural on that, on that sense.So it was never a like join versus versus versus found. It was just dis found me at the right moment.Alessio: Well I think there's an argument for, you should have joined Cursor, right? So I'm curious like how you evaluate it. Okay, I should actually go raise money and make this a company versus like, this is like a company that is like growing like crazy.It's like an interesting technical problem. I should just build it within Cursor and then they don't have to encrypt all this stuff. They don't have to obfuscate things. Like was that on your mind at all orSimon Hørup Eskildsen: before taking the, the small check from Lockie, I did have like a hard like look at myself in the mirror of like, okay, do I really want to do this?And because if I take the money, I really have to do it right. And so the way I almost think about it's like you kind of need to ha like you kind of need to be like fucked up enough to want to go all the way. And that was the conversation where I was like, okay, this is gonna be part of my life's journey to build this company and do it in the best way that I possibly can't.Because if I ask people to join me, ask people to get on the cap table, then I have an ultimate responsibility to give it everything. And I don't, I think some people, it doesn't occur to me that everyone takes it that seriously. And maybe I take it too seriously, I don't know. But that was like a very intentional moment.And so then it was very clear like, okay, I'm gonna do this and I'm gonna give it everything.Alessio: A lot of people don't take it this seriously. But,swyx: uh, let's talk about, you have this concept of the P 99 engineer. Uh, people are 10 x saying, everyone's saying, you know, uh, maybe engineers are out of a job. I don't know.But you definitely see a P 99 engineer, and I just want you to talk about it.Simon Hørup Eskildsen: Yeah, so the P 99 engineer was just a term that we started using internally to talk about candidates and talk about how we wanted to build the company. And you know, like everyone else is, like we want a talent dense company.And I think that's almost become trite at this point. What I credit the cursor founders a lot with is that they just arrived there from first principles of like, we just need a talent dense, um, talent dense team. And I think I've seen some teams that weren't talent dense and like seemed a counterfactual run, which if you've run in been in a large company, you will just see that like it's just logically will happen at a large company.Um, and so that was super important to me and Justine and it's very difficult to maintain. And so we just needed, we needed wording for it. And so I have a document called Traits of the P 99 Engineer, and it's a bullet point list. And I look at that list after every single interview that I do, and in every single recap that we do and every recap we end with.End with, um, some version of I'm gonna reject this candidate completely regardless of what the discourse was, because I wanna see people fight for this person because the default should not be, we're gonna hire this person. The default should be, we're definitely not hiring this person. And you know, if everyone was like, ah, maybe throw a punch, then this is not the right.swyx: Do, do you operate, like if there's one cha there must have at least one champion who's like, yes, I will put my career on, on, on the line for this. You know,Simon Hørup Eskildsen: I think career on the line,swyx: maybe a chair, butSimon Hørup Eskildsen: yeah. You know, like, um, I would say so someone needs to like, have both fists up and be like, I'd fight.Right? Yeah. Yeah. And if one person said, then, okay, let's do it. Right?swyx: Yeah.Simon Hørup Eskildsen: Um. It doesn't have to be absolutely everyone. Right? And like the interviews are always the sign that you're checking for different attributes. And if someone is like knocking it outta the park in every single attribute, that's, that's fairly rare.Um, but that's really important. And so the traits of the P 99 engineer, there's lots of them. There's also the traits of the p like triple nine engineer and the quadruple nine engineer. This is like, it's a long list.swyx: Okay.Simon Hørup Eskildsen: Um, I'll give you some samples, right. Of what we, what we look for. I think that the P 99 engineer has some history of having bent, like their trajectory or something to their will.Right? Some moment where it was just, they just, you know, made the computer do what it needed to do. There's something like that, and it will, it will occur to have them at some point in their career. And, uh. Hopefully multiple times. Right.swyx: Gimme an example of one of your engineers that like,Simon Hørup Eskildsen: I'll give an eng.Uh, so we, we, we launched this thing called A and NV three. Um, we could, we're also, we're working on V four and V five right now, but a and NV three can search a hundred billion vectors with a P 50 of around 40 milliseconds and a p 99 of 200 milliseconds. Um, maybe other people have done this, I'm sure Google and others have done this, but, uh, we haven't seen anyone, um, at least not in like a public consumable SaaS that can do this.And that was an engineer, the chief architect of Turbo Puffer, Nathan, um, who more or less just bent this, the software was not capable of this and he just made it capable for a very particular workload in like a, you know, six to eight week period with the help of a lot of the team. Right. It's been, been, there's numerous of examples of that, like at, at turbo puff, but that's like really bending the software and X 86 to your will.It was incredible to watch. Um. You wanna see some moments like that?swyx: Isn't that triple nine?Simon Hørup Eskildsen: Um, I think Nathan, what's calledAlessio: group nine, that was only nine. I feel like this is too high forSimon Hørup Eskildsen: Nathan. Nathan is, uh, Nathan is like, yeah, there's a lot of nines. Okay. After that p So I think that's one trait. I think another trait is that, uh, the P 99 spends a lot of time looking at maps.Generally it's their preferred ux. They just love looking at maps. You ever seen someone who just like, sits on their phone and just like, scrolls around on a map? Or did you not look at maps A lot? You guys don't look atswyx: maps? I guess I'm not feeling there. I don't know, butSimon Hørup Eskildsen: you just dis What about trains?Do you like trains?swyx: Uh, I mean they, not enough. Okay. This is just like weapon nice. Autism is what I call it. Like, like,Simon Hørup Eskildsen: um, I love looking at maps, like, it's like my preferred UX and just like I, you know, I likeswyx: lotsAlessio: of, of like random places, soswyx: like,youswyx: know.Alessio: Yes. Okay. There you go. So instead of like random places, like how do you explore the maps?Simon Hørup Eskildsen: No, it's, it's just a joke.swyx: It's autism laugh. It's like you are just obsessed by something and you like studying a thing.Simon Hørup Eskildsen: The origin of this was that at some point I read an interview with some IOI gold medalistswyx: Uhhuh,Simon Hørup Eskildsen: and it's like, what do you do in your spare time? I was just like, I like looking at maps.I was like, I feel so seen. Like, I just like love, like swirling out. I was like, oh, Canada is so big. Where's Baffin Island? I don't know. I love it. Yeah. Um, anyway, so the traits of P 99, P 99 is obsessive, right? Like, there's just like, you'll, you'll find traits of that we do an interview at, at, at, at turbo puffer or like multiple interviews that just try to screen for some of these things.Um, so. There's lots of others, but these are the kinds of traits that we look for.swyx: I'll tell you, uh, some people listen for like some of my dere stuff. Uh, I do think about derel as maps. Um, you draw a map for people, uh, maps show you the, uh, what is commonly agreed to be the geographical features of what a boundary is.And it shows also shows you what is not doing. And I, I think a lot of like developer tools, companies try to tell you they can do everything, but like, let's, let's be real. Like you, your, your three landmarks are here, everyone comes here, then here, then here, and you draw a map and, and then you draw a journey through the map.And like that. To me, that's what developer relations looks like. So I do think about things that way.Simon Hørup Eskildsen: I think the P 99 thinks in offs, right? The P 99 is very clear about, you know, hey, turbo puffer, you can't run a high transaction workload on turbo puffer, right? It's like the right latency is a hundred milliseconds.That's a clear trade off. I think the P 99 is very good at articulating the trade offs in every decision. Um. Which is exactly what the map is in your case, right?swyx: Uh, yeah, yeah. My, my, my world. My world.Alessio: How, how do you reconcile some of these things when you're saying you bend the will the computer versus like the trade

Daily Bitachon: The Chemical Warfare and Social Media of Plants Welcome back to our series on Shaar Habechina . We often think of plants as helpless because they are rooted to one spot—unable to run from a hungry caterpillar or hide when a neighbor is attacked. However, Hashem has equipped them to be world-class chemists. Using a complex language of smells and underground signals, they fight back and share resources. As we discussed, a plant is a living laboratory; it is alive. The Plant as a Living Laboratory While its primary biology handles growing and eating, the plant produces secondary metabolites —special-force chemicals designed for specific missions: Deterrents (The "Get-Away" Chemicals): Many plants produce toxins or bitter compounds to stop predators. The heat in a chili pepper or the sting of mustard is the plant's way of saying, "Stop chewing!" Caffeine is actually a natural pesticide produced by coffee plants to paralyze or kill encroaching bugs. Attractants (The "Come-Here" Chemicals): These are the perfumes of the floral world, carefully designed to attract specific couriers—bees, birds, or bats—to carry their pollen. The Wood Wide Web: Nature's Internet Perhaps the most mind-blowing discovery in modern botany is that trees are not isolated individuals. They are connected by a massive underground internet made of fungi—a perfect symbiotic relationship . Tiny fungal threads called mycelium wrap around tree roots. The tree provides the fungi with sugar, and in exchange, the fungi scavenge the soil for minerals the tree cannot reach. Through this network, they send alerts. I remember working in a summer camp where an inspector would visit the kitchens. The first camp to get hit would immediately call all the other camps in the mountains to "get ready." Trees do the exact same thing! When a tree is attacked by a beetle, it releases warning chemicals into the fungal network. Neighboring trees receive the signal and immediately start pumping bitter toxins into their leaves to prepare for the attack before the beetles even arrive. There is even Chesed (kindness) in botany: older "mother trees" send extra sugar through this network to struggling saplings in the shade to help them survive. Calling the Police: Airborne Communication Plants also talk through the air. That distinct smell of fresh-cut grass? That is actually a distress signal . Some plants, when being eaten by a caterpillar, release a specific scent that attracts parasitic wasps. The wasps follow the scent, find the caterpillars, and remove them. The plant is essentially calling the police to handle the intruder. The Brain in the Roots The root system is a hidden mirror of the plant above. Roots are the plant's brain and sensory system: Gravity Sensing: Even in total darkness, a root knows which way is "down." Tiny starch grains act like weights, falling to the bottom of the cells to guide growth. Acoustic Navigation: Recent studies suggest roots can "hear" the tiny vibrations of water moving through pipes and will grow toward the sound. Selective Mining: Roots act as a sophisticated purification system, deciding which minerals to take in and which to block out. Masterpieces of Engineering: Seed Travel If a seed just falls straight down, it dies in the shadow of its parent. To solve this, Hashem engineered transportation devices that are masterpieces of physics: Aerodynamics: Dandelion seeds use "parachutes" to catch the breeze, while maple seeds are shaped like "helicopter" wings to spin and stay airborne. The Original Velcro: Burrs use tiny hooks to hitchhike on animal fur. This was the actual inspiration for Velcro! Organic Cannons & Bio-Boats: Some plants build up pressure until they literally explode, launching seeds away. Others, like the coconut, are waterproof "bio-boats" designed to float across entire oceans to find a new home. Everything we see—from the "Wood Wide Web" to the exploding seed—is a wonder of wonders designed for us to appreciate the infinite wisdom of the Creator.

Originally aired on 2-26-26 on Afterhours.FMFollow Euphoric Nation:facebook.com/euphoricnationtwitter.com/euphoricnationIf you enjoy our mixes or music feel free to buy us a coffee to show your support. Caffeine keeps us going :) www.buymeacoffee.com/enatn.Track List1. Musty - Sunny Days (Talamanca Remix)2. Anry - Serene Sky3. Danjo, Andrew Shartner - It Is Written (Andrew Shartner Mix)4. EDU - For The Mind 5. Andrew Bayer - Perth6. Kerry Leva - Proud (Juventa Remix)7. Tenishia, Cathy Burton - Take Me With You (Declan James Remix)8. Zuubi, Dalero - Skyfire9. Cosmic Gate - Exploration of Space (Mark Sixma remix)10. Denis Kenzo, Alexandra Badoi - More Time11. Stoneface & Terminal - Spectre12. Daniel Kandi, Zack Mia - Sector 7

There are all sorts of misconceptions about coffee — that it dehydrates you, that it's bad for your heart, or that caffeine is the only thing happening in the cup. Dr. Riley Kirk welcomes coffee scientist Dr. Steven Helschien, widely known as “Dr. Coffee,” for a fascinating conversation exploring the chemistry, health effects, and cultural significance of one of the world's most widely consumed psychoactive plants: coffee. With a background in chemistry and extensive experience in coffee education and research, Dr. Helschien breaks down the complex science behind coffee in a way that is both practical and accessible. They discuss coffee as a psychoactive plant medicine, examining not only caffeine but also the wide range of entourage compounds that influence its physiological and cognitive effects. Dr. Helschien and Dr. Kirk explore coffee's relationship with inflammation, liver health, and cardiovascular markers, unpacking what current research suggests about coffee consumption and long-term wellness. They also explore the importance of coffee quality, including concerns about mold contamination, sourcing practices, and what consumers should look for when choosing high-quality beans. The conversation touches on brewing techniques and the science of extraction, the chemistry behind decaffeination methods, and why caffeine affects the body the way it does. The episode also expands into broader discussions about coffee as plant medicine, the cultural role of caffeine, and the fine line between daily ritual and dependence. Dr. Helschien shares insights into mold-free coffee sourcing, considerations around caffeine and breastfeeding, and practical strategies like caffeine cycling to maintain sensitivity to its effects. This is a conversation for anyone who loves coffee but wants to understand what's really happening in the cup. Whether you're curious about caffeine's effects, confused by common coffee myths, exploring brewing methods, or simply trying to get more out of your daily ritual, this episode offers science-backed insight in an accessible way. From the chemistry of flavor and roasting to the physiology of caffeine and the cultural habits surrounding coffee, Dr. Helschien helps demystify one of the world's most widely consumed beverages. Episode Chapters: 01:02 Meet Dr Coffee 02:08 Psychoactive Plant 03:04 Entourage Compounds 06:04 Inflammation And Liver 08:19 Quality And Mold 10:13 Brain Heart Plaque 23:43 Brewing And Decaf 35:43 Decaf Methods Explained 36:49 Why Caffeine Works 38:36 Coffee as Plant Medicine 39:39 Coffee Addiction and Culture 43:12 Mold Free Coffee Buying 45:49 Breastfeeding and Caffeine 47:20 Caffeine Cycling Hack 59:15 Community Q&A and Wrap Up Get Free Coffee Science Resource from Dr. Helschien: Doc@myhealthypatient.com Connect with Dr. Helschien: LinkedIn - Dr. Steven Helschien Want Exclusive Content and Ad-Free Episodes? Join the Bioactive Patreon community for as little as $1/month to ask guests your burning questions, access exclusive content, and connect with Dr. Kirk one-on-one. www.Patreon.com/Cannabichem

SummarySleep is one of the most important things for fat loss, but it is also one of the most ignored. In this episode, Chase and Chris break down why sleep has such a big impact on hunger, cravings, energy, stress, and even how your body loses weight.They talk about how poor sleep can increase your hunger hormones, make you crave higher calorie foods, and make workouts feel harder. They also explain how lack of sleep can lead to losing more muscle instead of body fat, even when calories are the same.The guys also share practical ways to improve sleep, including setting a consistent wake up time, managing caffeine, reducing screen time at night, and creating a better nighttime routine.If you feel like fat loss has been harder than it should be, your sleep might be the missing piece.Chapters(00:00) Why Sleep Is Often the Missing Piece in Fat Loss(02:57) How Lack of Sleep Increases Hunger and Cravings(06:09) Low Energy, Less Movement, and Harder Workouts(06:50) Same Calories, Different Sleep, Different Fat Loss Results(09:04) Sleep and Insulin Sensitivity(11:52) Cortisol, Stress, and Feeling Puffy or Stuck(14:56) Sleep's Role in Muscle Recovery and Performance(20:30) How Much Sleep You Actually Need(23:16) The Habits That Improve Your Sleep(28:34) Phones, Blue Light, and Doom Scrolling Before Bed(32:16) Caffeine and Why Timing Matters(34:00) Alcohol and Its Impact on Sleep Quality(36:34) Setting Up Your Bedroom for Better Sleep(38:00) Simple Nighttime Routines That Help You Wind Down(40:31) Sleep Supplements: What Helps and What Doesn't(41:48) Naps and Catching Up on Sleep(45:26) The Best Places to Start Improving Your SleepSUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

For many of us, this coming weekend marks the start of Daylight Saving Time, when we “spring forward” and move our clocks ahead by an hour. While the extra evening daylight can be one of the joys of the summer months, the time change has been known to disrupt our sleep.  Last year we sat down with neurobiologist Jamie Zeitzer, a leading expert on sleep, to talk about practical strategies for getting a better night's rest. As we approach this transition, it's the perfect time to revisit that conversation. We hope you'll add this episode to your podcast queue and give it another listen this weekend. Have a question for Russ? Send it our way in writing or via voice memo, and it might be featured on an upcoming episode. Please introduce yourself, let us know where you're listening from, and share your question. You can send questions to thefutureofeverything@stanford.edu. Episode Reference Links: Stanford Profile: Jamie Zeitzer Connect With Us: Episode Transcripts >>> The Future of Everything Website Connect with Russ >>> Threads / Bluesky / Mastodon Connect with School of Engineering >>> Twitter/X / Instagram / LinkedIn / Facebook Chapters: (00:00:00) Introduction Russ Altman introduces guest Jamie Zeitzer, professor of psychiatry and behavioral sciences at Stanford University. (00:02:01) Understanding Circadian Rhythms How the biological clock regulates sleep and other body functions. (00:03:45) The Mystery of Sleep's Purpose What is still unknown about the fundamental need for sleep. (00:04:49) Light & the Circadian Clock The impact light exposure has on the body's internal sleep timing. (00:07:02) Day & Night Light Contrast The importance of creating a light-dark contrast for healthy rhythms. (00:10:06) Phones, Screens, & the Blue Light Whether blue light from screen use affects sleep quality. (00:12:37) Defining & Diagnosing Sleep Problems How stress and over-focus on sleep quality worsen insomnia. (00:14:50) Sleep Anxiety & Wearables The psychological downsides of sleep data from tracking devices. (00:16:03) CBT-I & Rethinking Insomnia Mentally reframing sleep with cognitive behavioral therapy for insomnia (00:19:50) Desynchronized Sleep Patterns Studying student sleep patterns to separate circadian vs. sleep effects. (00:22:37) Shift Work & Circadian Misalignment The difficulty of re-aligning circadian clocks in rotating shifts. (00:25:14) Effectiveness of Sleep Medications The various drugs used to promote sleep and their pros and cons. (00:28:34) Circadian “Sleep Cliff” & Melatonin The brain's “wake zone” before sleep and the limited effects of melatonin. (00:31:41) Do's & Don'ts for Better Sleep Advice for those who want to improve their sleep quality. (00:33:44) Alcohol and Caffeine Effects How metabolism influences the effects of alcohol and caffeine on sleep. (00:36:13) Conclusion Connect With Us:Episode Transcripts >>> The Future of Everything WebsiteConnect with Russ >>> Threads / Bluesky / MastodonConnect with School of Engineering >>>Twitter/X / Instagram / LinkedIn / Facebook Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Heart palpitations don't usually mean heart damage. In this video, I'll uncover the true underlying causes of heart palpitations and share simple heart health tips to address your heart rhythm problems. Download Dr. Berg's Free Daily Health Routine: https://drbrg.co/45qtO07Heart palpitations and heart rhythm problems are an electrolyte issue. Electrolytes are minerals that allow electricity to travel through the nervous system. Unfortunately, doctors rarely look at electrolytes as part of the problem.A magnesium deficiency is one of the most likely causes of heart palpitations. The majority of people with heart palpitations have normal EKG tests and echocardiogram results. If you have chest pains, fainting, or known heart disease, get these symptoms checked.A skipped or extra heartbeat is known as a heart palpitation. This may cause a strange sensation in your chest, cause you to take a breath, or even cause dizziness. This is caused by an unstable electrical rhythm. This does not mean your heart is failing or that you have any structural failure at all. Calcium causes contraction of the heart muscle. Too much calcium can also cause twitches, cramps, insomnia, and anxiety. Magnesium is the master controller of calcium, and the most important electrolyte for nerve stability. A magnesium deficiency rarely shows up in a blood test. When the demand for magnesium increases, you might experience palpitations. The most common trigger for heart palpitations is stress. Magnesium acts as a buffer to adrenaline and cortisol, so the demand increases when you're stressed. In addition to stress, there are many things that can increase the demand for magnesium, including the following:• Poor sleep• Unstable blood sugar• Hormonal shifts• ExerciseMagnesium excretion can also cause magnesium deficiency, leading to heart palpitations. Caffeine, a low-carb diet, heavy sweating, and alcohol can cause magnesium excretion.Simply not getting enough magnesium from your diet or water source can also contribute to heart palpitations. Salad, chocolate, avocado, and nuts are the best sources of magnesium. When you consume ultra-processed foods that are devoid of nutrition, you deplete magnesium. Magnesium glycinate is a highly absorbable form of magnesium that can help increase GABA and reduce cortisol levels. Start with 400 mg of magnesium daily and increase if necessary. When taking more than 400 mg, spread your doses throughout the day.Dr. Eric Berg DC Bio:Dr. Berg, age 60, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the Director of Dr. Berg Nutritionals and author of the best-selling book The Healthy Keto Plan. He no longer practices, but focuses on health education through social media.Disclaimer: Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients, so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose, and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

In this episode, Doug Larson sits down with Coach Travis Mash and Dr. Mike Lane to challenge the "one-size-fits-all" approach to supplement dosing. They break down why most labels are effectively written for an average-sized person, and why that matters when you're 100 pounds soaking wet, or a 300-pound lineman. Using real stories (like a 450 mg caffeine pre-workout for a small athlete and the classic "I couldn't sleep" aftermath), the crew lays out a simple north star: doses should  scale with body weight, and you should take an amount specific to your body size. From there, they get practical on what works, what's overhyped, and how to time things. Dr. Lane explains beta-alanine as an intramuscular buffer (via carnosine) that helps athletes push harder in the anaerobic "pain cave," but only if it's taken consistently for weeks, not as a one-off. They compare that to sodium bicarbonate as a more acute strategy that can help performance but comes with GI risk if you don't practice it ahead of time. Along the way, they call out a common industry trap: under-dosed formulas, proprietary blends, and products that sound impressive but contain amounts too small to matter. They wrap by narrowing down the essentials: creatine as a daily staple for most people (and potentially higher doses for cognitive benefits, especially under sleep deprivation), plus basics like protein and targeted use of supplements based on training demands. The conversation also goes deep on magnesium, why many people are likely low, how it supports relaxation and recovery, and why the form matters (bisglycinate/threonate etc). The big takeaway: match the supplement to the goal, match the dose to the body, and build your plan on quality ingredients, effective amounts and repeatable habits. Links: Doug Larson on InstagramCoach Travis Mash on Instagram

🧭 REBEL Rundown 🔑Key Points Try the coffee nap! Where you combine caffeine and a 30-minute nap to then have that boost energy and alertness by the time it kicks in.💤 Sleep isn’t optional—it’s crucial for memory, mood regulation, and physical recovery. It is fundamentally different from rest❌ Replacing sleep with caffeine isn’t effective and can have negative health impacts. Make getting enough sleep a priority🌞 Sunlight exposure is important for maintaining circadian rhythms and sleep quality. This applies even if you work as a nocturnist💡 Creating a personalized sleep system enhances quality and consistency. It gives you back control of a schedule that you may feel like is out of your hands.🧩 If you’ve tried these strategies and you’re still struggling, consider true sleep pathology (insomnia, shift work disorder, sleep apnea) and get help—this is not a “be tougher” problem.🩺 Better sleep isn’t just about feeling good; it’s directly tied to error reduction, patient safety, and longevity in EM/ICU careers. Click here for Direct Download of the Podcast. 👀Previously Covered and Related Content: REBEL Core Cast: Sleep HygieneREBEL MIND: Rest Is Not Sleep: The Seven Dimensions of True RecoveryRebellion in EM: Care For Yourself – Sleep HygieneFirst10EM: Some Evidence For Working Night ShiftsREBEL MIND: Dunning Kruger Effect 📝 Introduction Welcome to this episode of REBEL MIND, where MIND stands for Mastering Internal Negativity during Difficulty. Here we sharpen the person behind the practitioner by focusing on things that improve our performance, optimizing team dynamics and the human behavior that embodies the hidden curriculum of medicine. Today we are exploring the imperative topic of rest and why it’s not just about sleeping. The second of a two part series, hosted by Dr. Mark Ramzy with guests Dr. Maureen Aiad and Dr. Amil Badoolah, continue our discussion but this time on the multifaceted nature of sleep, how it serves as medicine and how we can use our tools deliberately to get more of it! Cognitive Question How would your clinical performance, patience with families, and long-term career sustainability change if you treated sleep as a non-negotiable clinical intervention rather than a flexible “nice-to-have”? 💤How is Sleep Different From Rest? 1. Rest reduces load; sleep repairs systemsWe previously talked about the 7 types of rest and you can check that out hereExamples of physical rest include: pausing tasks, stepping away from the monitor, taking a walk, stretching, breathing, journaling, connecting with a colleague. This lightens your cognitive/emotional burden.Sleep is fundamentally different in that it’s an active biologic process that helps:Consolidates memory and learning (yes, including the tough cases from last night).Regulates mood, impulse control, and emotional reactivity.Supports immunity, metabolic health, and cardiovascular function.Repairs tissue, replenishes neurotransmitters, and fine-tunes neural networks.You can have “rested but underslept” days (you took breaks but got 4 hours in bed), and “slept but unrested” days (you got hours, but all junk sleep). Both matter, but they are not interchangeable.2. Sleep architecture vs. “knocking out”True restorative sleep cycles through NREM and REM in predictable patterns.Alcohol, late caffeine, and fragmented nights may help you fall asleep faster but:Suppress REM.Shorten deep sleep.Increase awakenings and light sleep.The result: you technically slept, but your brain didn’t get the “software updates” it needed.Biology isn’t built for your scheduleCircadian rhythms were designed for light-day / dark-night cycles, not:10 pm–7 am ED shifts.24-hour calls.6 nights in a row followed by days.Your body can adapt partially, but not instantly and not perfectly. That’s why:You can feel “jet-lagged” even when you haven’t traveled.Sleep before and after nights feels odd and fragile.Recognizing that “this is biologically unnatural” is key: you’re not weak; you’re fighting physiology. 🏥How This Applies to the Emergency Department or ICU? Performance & safetySleep deprivation:Slows reaction time and increases error rate.Impairs risk assessment and complex decision-making.Drops your frustration tolerance with consultants, families, and staff.In both emergency medicine and critical care, that translates into:Anchoring on the wrong diagnosis.Missing subtle clinical changes.Snapping at a tech, nurse or resident and damaging team culture. Chronic health for chronic shift workLong-term sleep disruption is associated with:Hypertension, diabetes, obesity.Depression, anxiety, burnout.Arrhythmias (e.g., AFib) and increased stroke risk.Possibly increased all-cause mortality.You’re already in a high-stress, high-exposure specialty. Chronically poor sleep amplifies that risk profile and can end a career early—or make you miserable while you’re still in it.Culture of “heroics” vs. healthSkipping sleep to pick up extra shifts, late meetings, or “just one more note” is often praised.We rarely celebrate:The attending who says “no” to a 2 pm meeting post-nights.The resident who defends their blackout-curtains-and-earplugs routine. 🛏️Different Ways to Improve Your Sleep Clarify your “sleep non-negotiables”Decide how many hours you realistically need to function (e.g., 7–9 on off days, realistic blocks on nights).Treat those hours as you would a procedure time—blocked, protected, and respected.Use caffeine like a drug, not a reflexAim for ≤ 2 cups equivalent on most days.Avoid caffeine within 4–6 hours of your planned sleep time (remember: it can hang around up to 12 hours).Consider scheduling caffeine for:Early in the shift for alertness.Strategic “coffee naps” (see below), not late-night chugging.Respect alcohol’s impact on sleepRecognize that even small to moderate doses degrade sleep architecture.Avoid using alcohol as a “sleep aid”—you’ll fall asleep faster but sleep worse.If you do drink, separate it from bedtime and keep it modest.Optimize food and fluid timingHydrate consistently on shift, but taper fluids ~4 hours before bed to reduce nocturnal bathroom trips.Avoid heavy, spicy, or large meals within 2–3 hours of sleep to decrease reflux and discomfort.Plan a light, balanced “pre-sleep” snack if going to bed hungry keeps you awake.Move your body (but not right before bed)Regular exercise improves sleep depth and latency.Try to avoid intense workouts within 2 hours of bedtime.On shift: micro-movement (stairs, brisk walks between pods, quick stretch sessions) can help alertness without wrecking sleep later.Control light exposureMaximize sunlight or bright light after waking (even if that’s 3–4 pm after a night).Minimize bright light and screens before sleep:Dim lights.Use night mode/blue-light filters if you must scroll.For daytime sleep:Use blackout curtains, tinfoil, cardboard, or sleep masks.Yes seriously use tinfoil if you have to, we talk about it on the podcast episode!Aim for “I might be blind” darkness—so dark you can’t see your hand in front of your face.Dial in your sleep environmentCool room temperature (fan or AC if possible).White noise or sound machine to mask household/traffic noise.Earplugs and eye masks as needed.Bed used primarily for sleep (and sex)—not for charting, doom scrolling, or email.Strategic power napsKeep naps ≤ 20–30 minutes to avoid sleep inertia.Prefer early-afternoon or pre-night-shift naps.Coffee nap strategy:Drink a small coffee.Immediately lie down for a 20–30 min nap.Wake up as the caffeine kicks in, combining nap benefit + stimulant.Thoughtful melatonin useRemember melatonin is a hormone, not a vitamin gummy.Lower doses often work as well as (or better than) large OTC doses.Use it intentionally and intermittently, not as a crutch every night.Over-reliance may reduce your own natural production and its effectiveness over time.Build pre-sleep ritualsRepeated, calming habits signal your body it’s time to downshift:Warm shower, gentle stretching, or yoga.Guided breathing or body scan.Brief journaling or “brain dump” of tasks to get them out of your head and onto paper.Protect from pathologic patternsIf despite consistent effort you:Snore heavily, stop breathing, or gasp in sleep.Feel excessively sleepy driving home or at work.Cannot fall asleep or stay asleep for weeks to months.Consider evaluation for sleep apnea, insomnia, or shift-work sleep disorder with your physician or sleep specialist. ⏩Immediate Action Steps for Before/During/After Your Next Shift 1. **Before the Shift**: Plan a 20–90 minute nap before your first night shift (many clinicians find 3–5 hours earlier in the day is ideal).I treat ED and ICU shifts very differently. I always sleep 3-5 hours before my night shifts aiming for the full 5 (sometimes 6 or more) hours for my ED shifts because you always have to be “on”. Depending on the ICU I’m working in, I may have a bit more downtime so 3 to 5 hours is plenty.Set a caffeine plan: decide in advance when your last dose will be (e.g., none after 2–3 am if sleeping at 8–9 am).Tell your household, “This is my sleep block” and agree on a plan for kids, pets, deliveries, etc.On my calendar, I completely block off time called “Pre-call sleep” so no meetings can be scheduled and then put my phone in airplane mode2. **During the Shift** Hydrate early; taper fluids in the last 3–4 hours of your shift Eat something light but adequate; avoid “last-minute” heavy meals right before sign-out.Build in micro-breaks and movement: one or two short walks, a few stretches, even a quick stair run if safe.Get outside or near a window for a few minutes of light exposure if possible.3. **After the Shift**On the way home:Use sunglasses to reduce bright morning light if you’re aiming for sleep soon.Avoid “just checking” email or messages; shift into wind-down mode.At home:Do a brief, calming decompression (shower, light snack, 10–15 minutes of low-stimulation TV or reading).Make your room cold, quiet, and dark (blackout curtains, tinfoil/cardboard, white noise, fan).Put your phone on Do Not Disturb and physically place it away from the bed.On my calendar, I completely block off time called “Post-call sleep” so again no meetings can be scheduled and then I personally don’t just put my phone on Do Not Disturb but rather in airplane mode and WIFI OFF If you can’t sleep after ~20–30 minutes:Get out of bed, do something calming in dim light (breathing, gentle stretching, journaling).Return to bed when sleepy—this trains your brain to associate bed with sleep, not frustration. Conclusion Rest and sleep are both critical—but they’re not interchangeable. Rest helps you step out of the constant “on” of our jobs, while sleep is the biological intervention that restores your ability to show up safely and sustainably. Rest ≠ sleep. Rest reduces load; sleep repairs your brain and body. You need both, on purpose.As EM and ICU clinicians, we’re trying to perform formula-one-level medicine with engines that often only see half their maintenance. You won’t fix shift work. You can build a sleep system that respects your biology, your schedule, and your life at home.That system starts with valuing sleep, then prioritizing it, personalizing it, trusting the process when it’s imperfect, and actively protecting both your routine and your mindset. 🚨 Clinical Bottom Line Sleep is medicine. Shift work is biologically unnatural. Struggling does not mean you’re weak; it means you’re human fighting physiology. Use your tools deliberately. Caffeine, naps, light, food, movement, melatonin, and environment can be leveraged—or can quietly sabotage you. Build and defend a personalized sleep routine. Communicate it, normalize it, and protect it from casual encroachment. You can’t control every trauma, code, or admission—but you can control how seriously you take your own recovery. Your patients, your team, and your future self all benefit when you do. Further Reading Espie CA. The ‘5 principles’ of good sleep health. J Sleep Res. 2022 Jun; PMID: 34676592Solodar, J“Sleep hygiene: Simple practices for better rest.” Harvard Health, 31 January 2025 Link is HereSuni, E.“Mastering Sleep Hygiene: Your Path to Quality Sleep.” Sleep Foundation, 7 July 2025, Link is Here Meet the Authors Mark Ramzy, DO Co-Editor-in-Chief Cardiothoracic Intensivist and EM Attending RWJBH / Rutgers Health, Newark, NJ Maureen Aiad, DO Assistant Professor of Emergency Medicine NYU Grossman Long Island School of Medicine, New York Amil Badoolah, DO Assistant Professor of Emergency Medicine NYU Grossman Long Island School of Medicine, New York REBEL Core Cast 119.0 – Sleep Hygiene REBEL Core Cast 119.0 – Sleep Hygiene Click here for Direct Download of ... Read More The post REBEL MIND – How to Sleep When the World Says You Can't appeared first on REBEL EM - Emergency Medicine Blog.

RTÉ reporter Andrew Lowth and Consultant Endocrinologist Professor Donal O'Shea talked about the potential health benefits of a morning cup of coffee.

WAIT! Check out the new single by Temple Tribe & GADA गदा- HEREMembers of The Order of Fire explore the philosophical significance of cryptids and modern mythology through the lens of Solar Idealism and the PH2T3R project. SOLAR CULTURE FOR MEN OF THE FUTURE

Originally aired on 2-19-26 on Afterhours.FMFollow Euphoric Nation:facebook.com/euphoricnationtwitter.com/euphoricnationIf you enjoy our mixes or music feel free to buy us a coffee to show your support. Caffeine keeps us going :) www.buymeacoffee.com/enatn.Track List1. Midnight Evolution - Fade Out2. Guy Didden - Let Me Down3. Rokazer - Auriga4. Estiva - Running5. CJ Arthur - Gruyères6. Andy Duguid, Chelsea Holland - Rescue Me7. Dmitry Rubus, Ria Joyse - Dreams8. Deme3us, Sarah Etheridge, H4lo - Don't Look Back9. Daniel Kandi - Out Of Time10. Aimoon, Dunver - Higher (Aerial Beat Remix)11. 0Gravity - Chase Your Dreams12. Roman Messer, Brittany Egbert - Odyssey13. Fros7novA, Crisy - Wings of Epic

In this conversation, Bethany and Dr. Don Watenpaugh, PHD, D, ABSM, address some listener questions and dive deeper into the intricate relationship between concussions and sleep. They explore practical strategies for managing sleep when faced with non-traditional schedules, unpack the vicious cycle of insomnia, and discuss the pros and cons of sleep aids. Dr. Watenpaugh provides science-backed advice on everything from racing thoughts at bedtime to the historical concept of biphasic sleep, always tying it back to the critical goal of optimizing brain recovery after a concussion. This episode is packed with actionable insights for anyone struggling with sleep during their concussion recovery.Key Topics DiscussedShift Work & Circadian Rhythms: Advice for those working night shifts or odd hours, emphasizing the critical need for a consistent sleep-wake schedule—even on days off—to avoid "shift work sleep disorder" and support brain healing.Managing a Racing Mind at Bedtime: Differentiating between perseverating on a specific problem (solution: a handwritten "bedtime journal") and having truly random, racing thoughts (solution: encourage the thoughts and "dream yourself to sleep").The Power of Consistency: Re-establishing that a regular wake time, exposure to bright light, and movement/activity first thing in the "morning" (even if it's dark outside) is the most powerful tool for entraining your circadian rhythm.Biphasic ("Two") Sleep: Exploring the historical concept of sleeping in two segments and whether it has any relevance or benefit for modern humans and concussion recovery.Sleep Medications & Concussion: A nuanced discussion on the role of sleep aids, including:The value of "break the glass in case of emergency" use.The often-overlooked danger of fall risk for concussion patients with balance issues.How insomnia can lead to counterproductive behaviors (napping, caffeine overuse) that make the problem worse.Caffeine & Sleep Quality: Why avoiding caffeine after early afternoon is crucial, and clarifying that it degrades the quality of deep (delta) sleep, which is essential for brain recovery.The Role of an Advocate: Reinforcing how critical it is for a friend or family member to support a concussion patient, as the cognitive symptoms can be severe and make self-advocacy difficult.Resources MentionedLiving Concussion Guidelines: Dr. Watenpaugh highly recommends this resource for its evidence-based recommendations.Website: concussionsontario.orgPrevious Conversation: For foundational knowledge on sleep, listen to Part 1 of this discussion.Episode: 122 - A Deep Dive into Sleep with Dr. Don WatenpaughConnect with Dr. Don WatenpaughWebsite: ⁠https://www.studiovidenda.com/⁠Bethany Lewis & The Concussion Coach:Free Guide: "5 Best Ways to Support Your Loved One Dealing with a Concussion" - Download at https://theconcussioncoach.com/Concussion Coaching Program: For personalized mentorship in recovery. Sign up for a free consultation HERE

Sleep health Sleep Is a Survival Skill | Episode 596 Good morning. It's not 18 degrees today — but if you're running on four hours of sleep, you might as well be freezing your brain. This is James from SurvivalPunk.com. Today we're talking about something most preppers ignore while they stockpile ammo and freeze-dried chili. Sleep. Not comfort. Not laziness. Sleep is a linchpin survival prep — and if you're neglecting it, you're actively sabotaging your ability to function when things matter. Let's break this down. Sleep Deprivation Is Slow Self-Destruction If you're bragging about surviving on four hours a night, you're not hardcore. You're deteriorating. Sleep impacts: • Hormones• Immune function• Blood sugar regulation• Body composition• Inflammation• Cognitive performance If you're obese and “doing everything right,” poor sleep could be wrecking your metabolic health. If you're on maintenance medication and think it's unrelated — it's probably not. Shift work? Brutal. Getting up at 2am for years? That has consequences. You cannot ignore biology and expect performance. Sleep debt compounds. You Make Bad Decisions When You're Tired This one matters for survival. Sleep deprivation has been studied extensively. After a certain point, your motor skills and decision-making resemble being legally drunk. Drunk. You would not patrol your property hammered. You would not handle firearms hammered. You would not try to make life-or-death calls hammered. Yet plenty of people are doing exactly that cognitively every day because they refuse to sleep. In a real emergency, poor judgment gets you hurt. Sleep isn't weakness. It's preparedness. Health Collapses Faster Than You Think Lack of sleep tanks immune function fast. A few nights of poor sleep and you're more susceptible to illness. Chronic deprivation? You're digging a long, slow grave. When things go sideways, you need resilience. You can't be the homestead super soldier if you're chronically inflamed, insulin resistant, hormonally wrecked, and cognitively foggy. Preparedness starts now — not after collapse. Practical Ways to Improve Sleep This isn't mystical. It's environmental and behavioral. Darkness matters. Even small light exposure reduces sleep quality. Sleep mask. Blackout curtains. Kill LED lights. Cold room. Your body must lower core temperature to fall asleep. Cooler rooms help trigger that drop. Cold enough to need a blanket? Good. White noise. Fans. Rain sounds. Consistency helps your nervous system settle. Caffeine cutoff. Stop pounding energy drinks in the afternoon. Magnesium (especially glycinate) can improve relaxation and sleep quality. Melatonin works for many people, though not something to megadose casually. Creatine (around 20g) has shown benefit for sleep disruption and jet lag scenarios. If you absolutely must function short-term after bad sleep, tools exist — but they are tools, not substitutes for recovery. Emergency Sleep vs Chronic Deprivation There's a difference between: • One rough night because something happened• Living in permanent sleep debt Life happens. But if 80% of your nights aren't solid, you're underperforming long-term. Survival isn't about grinding yourself into the dirt. It's about sustainability. Sleep is fuel. Ignore it and you will pay the bill later. Final Thoughts You cannot prep your way out of biological reality. You cannot caffeine your way out of sleep debt. You cannot toughness your way past hormone regulation. Sleep is a survival skill. Protect it like you protect your food storage. This is James from SurvivalPunk.com. DIY to survive. Amazon Item OF The Day YIVIEW Sleep Mask for Side Sleeper, Complete Light Blocking 3D Sleeping Eye Mask, Soft Breathable Eye Cover for Women Men, Relaxing Zero Pressure Night Blindfold Think this post was worth 20 cents? Consider joining The Survivalpunk Army and get access to exclusive content and discounts! Don't forget to join in on the road to 1k! Help James Survivalpunk Beat Couch Potato Mike to 1k subscribers on Youtube Want To help make sure there is a podcast Each and every week? Join us on Patreon Subscribe to the Survival Punk Survival Podcast. The most electrifying podcast on survival entertainment. Itunes Pandora RSS Spotify Like this post? Consider signing up for my email list here > Subscribe Join Our Exciting Facebook Group and get involved Survival Punk Punk's The post Sleep Is a Survival Skill | Episode 596 appeared first on Survivalpunk.

The McGraw Show 2-27-26: Getting Off Caffeine, Masks, Golden Girls, Wahlbergs & the Tkatchucks by

 This week on Tasty Tip, we break down three new health stories: • What new research says about intermittent fasting and metabolic health • Why early-onset colon cancer rates are rising • Whether caffeine intake may reduce dementia risk Send us a message with this link, we would love to hear from you. Standard message rates may apply.Support the showProduction and Content: Edward Delesky, MD, DABOM & Nicole Aruffo, RN Artwork Rebrand and Avatars: Vantage Design Works (Vanessa Jones) Website: https://www.vantagedesignworks.com/ Instagram: https://www.instagram.com/vantagedesignworks?igsh=aHRuOW93dmxuOG9m&utm_source=qr Original Artwork Concept: Olivia Pawlowski

In today's episode, Gina considers the role of blood sugar and caffeine on physical sensations in the body and anxiety more generally. Paying attention to our bodies and the food and drink we consume can enable us to make physical changes that are often much more easy to implement than specifically psychological changes. Listen in and get a hold of your blood sugar and control your caffeine intake, start feeling better!Stillpoint Fridays is my once-a-week Friday note — a slower, more personal reflection that's different from what I share on the podcast.If you'd like a quiet place to land as the week winds down, you can join here: http://eepurl.com/bR2F9P or on our website anxietycoachespodcast.com and sign up for the newsletter.Please visit our Sponsor Page to find all the links and codes for our awesome sponsors! https://www.theanxietycoachespodcast.com/sponsors/Website https://www.theanxietycoachespodcast.comJoin our community Group Coaching Join our Group Coaching Full or Mini Membership Program1:1 Coaching Learn more about our One-on-One CoachingIf you prefer to listen AD-FREE, try our Supercast premium access membership:Learn more about anxiety What is anxiety?Free Guided Meditation for Calming Your Anxious Mind 10-Minute Body-Scan Meditation for AnxietyQuote:Nothing in life is as important as you think it is while you are thinking about it.-Daniel KahnemanChapters0:26 Welcome to the Anxiety Coaches Podcast1:37 Understanding Anxiety Symptoms3:45 Chronic Stress and Caffeine Sensitivity7:28 The Caffeine and Blood Sugar Loop9:24 Curiosity Over Catastrophizing10:01 Gentle Stabilizers for Your System14:18 The Emotional Layer of Anxiety16:30 Understanding Your Body's SignalsSummaryIn this episode of the Anxiety Coaches Podcast, I delve into the intricate relationship between physical sensations and anxiety, focusing specifically on the often-overlooked factors of blood sugar levels and caffeine consumption. I invite listeners to reconsider their perceptions of anxiety and to recognize that many symptoms labeled as anxiety may actually stem from physiological stress responses. My goal is not to prescribe a perfect diet or impose food rules, but to encourage a deeper understanding of how our bodies signal their needs.We begin by exploring the typical symptoms of anxiety that may actually be related to fluctuations in blood sugar. I describe how a drop in blood sugar can trigger stress hormones, resulting in sensations like shakiness, sweating, irritability, and a racing heartbeat—symptoms that closely mimic anxiety. This physiological response can be especially terrifying for those who already have a predisposition to anxiety, as the mind often interprets these signals as indicators of impending doom. By shifting the narrative from fear to curiosity—asking questions like "When did I last eat?"—we can empower ourselves to better understand our bodily signals rather than allowing them to spiral into anxiety.As we discuss caffeine, I highlight its dual role in heightening our alertness while simultaneously stimulating anxiety. I explain how caffeine works by blocking adenosine and stimulating adrenaline, which can be manageable in a regulated system but can exacerbate feelings of panic in an already stressed body. The combination of chronic stress and caffeine can create a cycle where small amounts of stress trigger overwhelming sensations, which might be misinterpreted as anxiety. I emphasize that this isn't a sign of personal failure, but rather a natural response of a sensitized nervous system.#Anxiety #PanicAttacks #BloodSugar #CaffeineSensitivity #MentalHealth #NervousSystem #StressManagement #AnxietyCoachesPodcast #GinaRyan #HolisticHealth #Glucose #Adrenaline #Cortisol #MindBody #HealthAnxiety #PanicRelief #SelfCare #Biohacking #WellnessTips #EndTheCycle #AnxietyRecovery #NoMorePanic #SteadyState #BodyWisdom #MindfulLiving #NutritionalPsychiatry #CaffeineFree #DecafLife #GlucoseGoddess #HealthyHabits #ACPSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this episode, Dr. Austin Rupp and I try to answer the following questions:Should patients with provoked VTE be offered long term anticoagulation if they have persistent risk factors, like obesity? Does coffee make atrial fibrillation worse (or better??)? Is age-adjusted d-dimer safe to use in DVT? Should we prescribe beta blockers after acute MI if the EF is normal?Does fish oil improve cardiovascular outcomes in patients on dialysis?What's the best approach for dialysis in patients with acute kidney injury?The articles:Extended Apixaban for Provoked VTE (HI-PRO)Coffee and Atrial Fibrillation (DECAF)Age-Adjusted D-dimer for DVT (ADJUST-DVT)Beta-blockers after MI with normal EFFish Oil in Dialysis Patients (PISCES)Conservative Dialysis in AKI (LIBERATE-D)Music from Uppbeat (free for Creators!): https://uppbeat.io/t/soundroll/dope License code: NP8HLP5WKGKXFW2R

Eating cheesecake in hell

In this Q&A-style episode, Coach JK takes four real posts from Threads and expands on the short comment-section answers that rarely leave room for meaningful context. Topics include:- Caffeine and sleep (and what might actually be keeping you up), - How to think through trying a CrossFit gym without relying on stereotypes- The nuance behind the “don't eat before lifting” debate.He also shares a candid perspective for coaches about the kind of audience your content attracts. If you appreciate practical fitness conversations with context and honesty, this episode delivers.-----Instagram: @coachJKmcleodEmail: JK@jkmcleod.com

Sponsored By: → Timeline | Support your cells and how you age with Mitopure® Gummies from Timeline. Visit https://timeline.com/DRG and save up to 39% off your Mitopure® Gummies. → Puori | Go to https://puori.com/DRG and use the code DRG at checkout to get 32% off your first Puori Creatine+ subscription order. → My one stop shop for quality supplements: https://theswellscore.com/pages/drg Episode Description Your body isn't broken. It's stuck — and there's a very specific reason why. 94% of U.S. adults have some degree of mitochondrial dysfunction. That means the majority of people walking around right now can't make energy efficiently — and they're using caffeine, stimulants, and willpower to paper over it. Dr. Scott Sherr has spent over a decade figuring out why, and more importantly, how to actually fix it. Board-certified in internal medicine and one of the leading voices in health optimization medicine, Dr. Sherr introduces one of the most important concepts Dr. G has heard in a long time: the sympathetic spiral of doom — the feedback loop between chronic stress and mitochondrial breakdown that keeps you wired, exhausted, and unable to heal no matter what you try. In this episode, you'll discover: • Why more caffeine, more supplements, and more biohacks are making the spiral worse — and what to do instead • The GABA system: why depression and anxiety may have nothing to do with serotonin, and everything to do with your brain's brakes failing • The leaky gut → leaky brain connection most doctors have never heard of • How methylene blue works at the mitochondrial level — and why dose and source matter more than you think • What it actually means to optimize your health back to the resilience of your 20s — at any age If you've seen 10 doctors, tried every supplement, and still feel like you can't recover — this episode is the missing piece. Find Dr Sherr: Website: https://www.hyperbaricmedicalsolutions.com/integrative-hbot/scott-sherr Instagram: https://www.instagram.com/drscottsherr  Timestamps: 0:00 - Introduction 0:35 - Rapid Fire Q&A: Caffeine, Methylene Blue & Mitochondria 2:05 - Dr. Scott's Background: From Hospitalist to Health Optimization 8:50 - What Is Health Optimization Medicine? (Ages 21–30 Blueprint) 16:20 - The Sympathetic Spiral of Doom Explained 24:30 - Signs You're Stuck in Fight-or-Flight Mode 33:00 - The GABA System: Why Supplements Don't Cross the Blood-Brain Barrier 43:57 - Methylene Blue Deep Dive: How It Works & Who It's For 51:17 - How to Shop for Methylene Blue (Quality & Dosing Guide) 56:29 - Dr. Scott's Personal Routine for Mitochondria & Nervous System Learn more about your ad choices. Visit megaphone.fm/adchoices

RESOURCES- Our winner for the $150 Visa Gift Card is Dorothy Zimmers! We will contact you in order to receive the gift.- Get my 3 Day Detox here https://danettemay.com/detoxnow- If you want to use the same 5 day fasting program I did, here's the link (you can get a 15% discount if you use my link): https://prolonlife.com/DANETTE - Struggling with hair shedding or slow growth? Try Liposomal Hair Renewal with AnaGain Nu for fuller, healthier-looking hair. Exclusive offer for The Danette May Show listeners at renewyourhair.com/danettemayDewskin Instagram:https://www.instagram.com/dewskindenverDewskin Website: https://dewskindenver.com/Dewskin Shopify Product Store:https://dewskin.shopCONNECT WITH DANETTEInstagram: @thedanettemayFacebook: Danette MayTikTok: @thedanettemayNEW TV Show on Youtube: @TheDanetteMayListen to The Danette May ShowRead my book: danettemay.com/embraceabundancebookGet The Rise book: therisebook.comWork with Danette: danettemay.comIn Day 6 of my diary series, I share what it has been like to step into a 5 day fast for autophagy and cellular renewal while quitting coffee and moving through a glutathione facial peel during a time of deep personal and collective change. After two recent shootings in my small mountain town, one at the local high school and another at the rec center, I felt called inward. In this episode, I open up about my childhood experience with Mormon fasting, the shame I carried around breaking a fast, and why I avoided fasting for years even though I understood the health benefits of detox, prayer, and intentional restriction.I also talk about how I am supporting my body safely with electrolytes, minerals, and a low calorie approach to help stimulate autophagy, along with what I am noticing from caffeine withdrawal, energy shifts, and sleep changes. More than anything, this episode is about nervous system regulation, spiritual fasting, resilience after trauma, and choosing love when the world feels upside down. If you are walking through your own healing journey, detox, spiritual reset, or simply

SOLAR CULTURE FOR MEN OF THE FUTURE

Originally aired on 2-12-26 on Afterhours.FMFollow Euphoric Nation:facebook.com/euphoricnationtwitter.com/euphoricnationIf you enjoy our mixes or music feel free to buy us a coffee to show your support. Caffeine keeps us going :) www.buymeacoffee.com/enatn.Track List1. Elara, Costa - The Mountain2. Three Drives On A Vinyl - Greece 2000 (Max Styler Rework)3. Adrena Line - Echoes in the Dark4. Dmitry Rubus, Ria Joyse - Dreams 5. Nitrous Oxide - Stardust6. D-Engine - Mirage Pulse7. Lewis Duggleby, Jennifer Rene - Whispering Words8. Alex Shov - Just Be9. BiXX, That Girl - Walk on Water10. Ciaran McAuley, Deirdre McLaughlin - Why Do We Hide11. Nhato - Madness12. Simon Patterson - You're All I Need

Caffeine, Polyphenols, and Smarter Training Volume: Total Reps, Fatigue, and Performance On this Valentine's Day episode of Iron Radio, hosts Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery discuss authenticity in sports nutrition communication, then review an editorial in Current Developments in Nutrition (Buckley et al., with Stu Phillips as senior author) highlighting that “proper” nutrition varies by sport demands. They summarize research in the special issue on athletic performance: four papers on caffeine/coffee showing improvements across aerobic and anaerobic outcomes (power output, time to exhaustion, vertical jump, sprint performance, post-activation performance enhancement), reduced perceived fatigue, and possible benefits to hand-eye coordination, with one paper suggesting ~3 mg/kg may be sufficient versus higher dosing. They also note mixed findings on polyphenols/anthocyanins (including black currant data showing more support for recovery than performance) and mention continued creatine coverage amid ongoing misinformation.  After show/network announcements (updated podcast feed via the Iron Radio Nutrition Radio Network, Mike Nelson's free daily newsletter, and Lonnie Lowry's upcoming 2025/2026 second edition book Dietary Supplements in Sports Performance), the conversation shifts to training prescription. Phil explains programming volume via total rep targets (e.g., 30 reps) instead of fixed set/rep schemes to manage good and bad days, emphasize perfect form, and allow flexibility through “buy ups/buy outs,” including leaving the gym on days when submaximal work isn't there. The hosts discuss practical considerations like rest periods, avoiding turning the weight room into conditioning for athletes, tailoring density/rest to sport demands (powerlifting vs field sports), and coordinating training load to prevent staleness and excessive fatigue. They also address hybrid/CrossFit-style programming pitfalls, the need for purposeful periodization and strength development, and how total-dose training can help older lifters maintain muscle while managing joint stress, while still recognizing times when pushing sets is appropriate. 00:00 Welcome to Iron Radio + Hosts Introductions (Valentine's Day Episode) 01:03 Authenticity vs ‘Boring Experts' in Sports Nutrition Communication 02:38 Today's Agenda: New Sports Nutrition Editorial + Training Volume Flexibility 04:28 Research Roundup: Caffeine/Coffee Performance Effects (Dose, Fatigue, Coordination) 08:42 Polyphenols/Anthocyanins & Creatine: Mixed Evidence and Practical Takeaways 09:55 Network Updates, Newsletter, and Upcoming Supplements Book Promo Break 13:16 Training by Total Reps: Auto-Regulating Volume on Good vs Bad Days 18:36 Quality Reps, Rest Flexibility, and Sport-Specific Density (Strength vs Conditioning) 22:33 Strength Work vs. Conditioning: Safer Training and Better Reps 22:57 Coaching Coordination, Fatigue, and the Power of a Taper 23:51 When Coaches Misread Staleness: ‘Run More' and Other Late-Season Mistakes 24:41 Programming Hybrid Athletes: Separate Strength, Conditioning, and Simulation 26:51 Periodization 101: Stop Chasing Three Rabbits 27:26 CrossFit Reality Check: Winners Get Strong (Not Just ‘WOD of the Day') 29:13 What Takes Years: Max Strength and Muscle vs. Quick Aerobic Gains 30:26 Training as You Age: ‘Total Dose' to Maintain Muscle and Progress 33:00 Coming Back for a Meet: Build Back Smart and Don't Rush the Load 34:14 Progression Model + Wrap-Up and Safety Disclaimer Donate to the show via PayPal HERE.You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you!Phil, Jerrell, Mike T, and Lonnie

Most of us drink caffeine and it is in many foods too such as chocolate.What are its impact on health? In this episode I look at the pros and cons of this ubiquitous every day legal drug.Links:Genetics of caffeine metabolism: https://www.sleepmattersperth.com.au/how-genetics-influence-caffeines-impact-on-sleep/Cognitive and physical performance: https://pmc.ncbi.nlm.nih.gov/articles/PMC4462044/Caffeine and Parkinson's Disease: https://pmc.ncbi.nlm.nih.gov/articles/PMC7773776/Coffee and dementia risk: https://www.nature.com/articles/d41586-026-00409-yCoffee and Liver Disease: https://www.news-medical.net/news/20250921/Coffee-protects-the-liver-by-blocking-inflammation-and-scarring-review-finds.aspxCaffeine as pain relief: https://www.bbc.co.uk/news/articles/cgr44j201rzoSave your life in slow motion and those of others by subscribing now and sharing. Thank you for listening and for your support. It means a lot to me. Hosted on Acast. See acast.com/privacy for more information.

Bronwyn takes us through how a dickpick helped her win an award; food critic Besha Rodell breaks down how pricing works in the food industry; Dr Niraj Lal talks about how screen time influences our habits and interests in her new book Behind the Screens; Megan McKeough has seen Sam Raimi's new horror Send Help; Dr Jen explains a new study on how caffeine can lower the risks of dementia and comedian Oliver Coleman takes us through his trip to a meditation camp. With presenters Daniel Burt, Jas Moore & Bronwyn Kuss.Website: https://www.rrr.org.au/explore/programs/breakfasters/Facebook: https://www.facebook.com/Breakfasters3RRRFM/Instagram : https://www.instagram.com/breakfasters/

In this episode of the Evolving Wellness Podcast, host Sarah Kleiner welcomes back Dr. Scott to discuss the 'sympathetic spiral of doom' and how modern lifestyles contribute to chronic stress and energy depletion. Dr. Scott shares insights into how overstimulation, poor diet, and interrupted sleep cycles can lead to nervous system dysregulation and mitochondrial dysfunction. The conversation covers the importance of circadian rhythm, hydration, and low-hanging fruit lifestyle changes to support overall wellbeing. They also explore the potential benefits of methylene blue, red light therapy, and other practical tools for regaining optimal health. Tune in to learn more about foundational steps to improve energy levels and break free from chronic stress.About Dr. ScottDr. Scott Sherr is a Board-Certified Internal Medicine Physician Certified to Practice Health Optimization Medicine (HOMe), a specialist in Hyperbaric Oxygen Therapy (HBOT), and COO of Troscriptions (a Smarter Not Harder company). His clinical telepractice includes HOMe as its foundation alongside an integrative approach to HBOT that includes cutting edge and dynamic HBOT protocols, comprehensive testing (using the HOMe framework), targeted supplementation, personal practices, synergistic technologies (new, ancient, psychedelic), and moreConnect with Dr. Scott - https://www.linkedin.com/in/drsherr/ _________Sponsored By:→ Bon Charge | Go to https://boncharge.com/products/demi-red-light-device?rfsn=8108115.26608d & use code SARAHKLEINER for 15% off storewide.→ VivaRays | This episode is sponsored by VivaRays - VivaRays Blue - code YOGI https://vivarays.com/ → Organifi | For an exclusive offer, go to https://www.organifi.com/SARAHK for 20% off your order._________Timestamp:00:00 Introduction and Personal Experience with Coffee00:51 Welcome to the Evolving Wellness Podcast03:37 Understanding the Sympathetic Spiral of Doom06:29 The Role of the Nervous System and Mitochondria10:53 Practical Tips for Nervous System Regulation16:53 The Importance of Circadian Rhythm and Light Exposure25:31 Supporting Mitochondrial Health and Energy Production36:17 The State of Metabolic Health in the US36:55 Improving Mitochondrial Function37:27 Addressing Trauma and Sympathetic Overdrive38:31 The Importance of a Supportive Environment40:38 Sleep and Its Impact on Health44:35 The Role of Blue Blockers and Sleep Aids48:21 Caffeine and Its Effects on the Body50:46 The Benefits of Exogenous Ketones58:56 Navigating the Sympathetic Spiral of Doom01:05:14 Final Thoughts and Resources——— This video is not medical advice & as a supporter to you and your health journey - I encourage you to monitor your labs and work with a professional!________________________________________Get all my free guides and product recommendations to get started on your journey!https://www.sarahkleinerwellness.com/all-free-resourcesCheck out all my courses to understand how to improve your mitochondrial health & experience long lasting health! (Use code PODCAST to save 10%) -  https://www.sarahkleinerwellness.com/coursesMy free product guide with all product recommendations and discount codes:https://www.canva.com/design/DAF7mlgZpJI/xVyE4tiQFEWJmh_Xwx8Kbw/view?utm_content=DAF7mlgZpJIFree Webinar on Light & Health (includes free light bulb guide) - https://www.sarahkleinerwellness.com/mycircadianapp-free-webinarGet Early Access to Podcast Episodes & my Seasonal Food Course + UVB+Red Light Therapy course for free -  https://open.substack.com/pub/sarahkleinerwellness/p/uvbred-light-protocol?r=5eztl9&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true

Dr. Lauren Colenso-Semple, PhD, is an expert in the science of strength and muscle building and nutrition. She explains the most effective resistance and cardiovascular training programs for women and if and how those programs should differ from those followed by men. She explains program design options, exercise selection, sets, repetition ranges, rest periods, if you need to train to failure and much more. We discuss the relevance of menstrual cycles, (peri)menopause, birth control, body frame differences, as well as best practices for nutrition, hormone replacement and supplementation. Throughout the episode Dr. Lauren Colenso-Semple dispels common myths about women's fitness and nutrition such as the impact of fasting, cortisol, weight vests and more. This episode provides a masterclass in the best science-supported fitness and nutrition programs for women and for men. Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Eight Sleep: https://eightsleep.com/huberman Rorra: https://rorra.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Lauren Colenso-Semple (00:02:43) Muscle in Men vs Women; Testosterone; Individual Variation (00:08:07) Sponsors: Joovv & Eight Sleep (00:10:45) Testosterone & Women; Resistance Training; Young Girls (00:17:46) Tool: Beginner Resistance Training for Women; Frequency & Goals (00:20:58) Tools: Weekly Full-Body Workouts, Work Sets, Rest Intervals; Time Efficiency (00:28:43) Forced Reps, Drop Sets; Rate of Movement; Partial Reps (00:33:19) Tool: Repetition Ranges; Technique; Vary Rep Ranges? (00:39:37) Sponsor: AG1 (00:40:28) High Reps & Injury, Technique & Warm-Ups (00:44:25) Cardiovascular Exercise, Interference Effect?; Walking, High Intensity (00:52:43) Menstrual Cycle, Hormones & Training; Overcoming Internal Resistance (00:56:54) Training & Body Composition; Tool: Slow Progression; Menstrual Cycle (01:02:45) Sponsor: Rorra (01:03:59) Hormone Contraception & Adaptations; Perimenopause, Menopause (01:09:01) Age-Related Muscle Loss, Nervous System, Tool: Machines & Group Fitness (01:14:57) Menstrual Cycle & Physical Activity; Nutrition (01:17:50) Pilates, Genes, Tool: Resistance Training to Offset Age-Related Muscle Loss (01:26:25) Ectomorph, Mesomorph or Endomorph? (01:28:55) Sponsor: Function (01:30:42) Train Fasted?, Caffeine, Preworkout & Postworkout Nutrition (01:38:29) Protein, Resistance Training & Timing (01:40:12) Creatine Supplements, Gummies, Dose, Brain Health Benefits? (01:45:44) Individual Experience; Skepticism & Science, Menopause & Body Composition (01:54:52) Cortisol & Women, Stress & Diet, Cushing Syndrome (02:00:17) Overtraining?, Sleep Disruptions, Energy & Training Time (02:04:07) Menopause Symptoms & Hormone Therapy, Testosterone (02:09:22) Women Differences in Diet & Training?; Exercise Science Studies (02:16:19) Lauren's Training Schedule, Mobility Work (02:19:35) Hormone Therapy & Long-Term Outcomes; Deliberate Cold Exposure (02:23:06) Zone 2 Cardio; Weighted Vest; Balance Training; Ab Exercises; Recovery (02:29:26) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Special replay from February 10th's live webinarRise is Back! Get your tickets while they last! - Live Events!!Upgrade to the Ad Free Premium Podcast Experience - https://rachelhollis.supercast.comRachel challenges the idea that motivation is the key to change, arguing that motivation is fleeting and often leads to shame when goals slip, especially when people use harsh self-talk, comparison, or other unhealthy tactics to “get motivated.” She explains that real progress comes from routines, habits, and ritual—showing up for your life every day in ways that fit your real circumstances, including mid-level days and hard days influenced by stress, hormones, or life seasons.Get your copy of Rachel's Book Here: Audible, Amazon, Barnes & Noble, Books-A-Millon, Bookshop.org, or wherever books are sold!00:00 Show Up Every Day (Without Hustle): Aligning With Your Future Self01:04 Welcome + Intention for a Perspective Shift02:30 Rachel's Background: 15 Years of Personal Development Lessons03:35 Why Goal-Setting Culture Creates Shame (The Motivation Trap)06:18 Motivation Fades—Build Routines, Habits, and Rituals Instead08:07 Great Days, Bad Days, and the ‘Middle' Where We Get Stuck12:37 Toxic Motivation Tactics: Self-Hate, Caffeine, and Comparison17:42 Personal Story: Diet Culture, Binge Cycles, and Why ‘It Works' Doesn't Last24:27 Business Example: Stop Waiting for the Market—Hope Isn't a Strategy27:00 The Red-Things Exercise: You See What You're Looking For (Choose Your North Star)30:05 Make Change Automatic: What If Growth Was as Easy as Brushing Your Teeth?30:55 Your Weird Little Habits: Nose-Blowing, Sleep Positions & Chapstick Rituals32:46 Why Habits Feel Mandatory: Triggers, Cues & The Power of Habit34:18 The Framework Starts Here: Stop Relying on Motivation35:49 Goal Type #1: The ‘One Thing' That Changes Everything38:32 Consistency Beats Intensity: Falling in Love with the Process40:41 Goal Type #2: Chasing a Feeling in Hard Seasons42:34 Goal Type #3: ‘Future You' Persona + Vision Details44:31 Perfectionism & Analysis Paralysis: Just Choose a Direction46:59 Build Systems That Work: Recipes, Experiments & Habit Stacking53:11 Time Expectations + Environment: The Map, the People, and Momentum59:34 Find Your Community (Free or Paid) + Final Challenge: Do One Thing This Week01:02:40 Wrap-Up: You Don't Need Motivation—You Need a ProcessSign up for Rachel's weekly email: https://msrachelhollis.com/insider/Call the podcast hotline and leave a voicemail! Call (737) 400-4626Watch the podcast on YouTube: http://youtube.com/@MsRachelHollisFollow along on Instagram: https://www.instagram.com/MsRachelHollisTo learn more about listener data and our privacy practices visit: https://www.audacyinc.com/privacy-policy Learn more about your ad choices. Visit https://podcastchoices.com/adchoices. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Takeaways* Nutrition should be the core of wellness.* Herbs can fill nutritional and energetic gaps.* Listening to the body is crucial for health.* Dandelions and other weeds have therapeutic benefits.* Growing your own food can enhance health.* Seed saving is important for sustainable gardening.* Supplementation should fill nutritional gaps, not replace food.* Methylation tests can reveal individual nutrient needs.* Iridology can provide insights into health predispositions.* Community support is vital for health improvement.Chapters00:00 Snow and Parallels: A Unique Introduction03:55 Herbalism and Nutrition: Understanding the Connection07:06 The Role of Herbs in Nutrition and Healing09:48 Listening to the Body: Natural Healing and Nutrition13:06 The Power of Nature: Dandelions and Other Weeds15:40 Mushrooms and Natural Remedies: Exploring Alternatives18:23 The Importance of Nutrition in Medicine21:51 Seed Saving and the Impact of GMOs24:33 Supplementation: Understanding Its Role28:36 Iridology: Insights from the Eyes30:30 The Connection Between Eyes and Health33:42 The Debate: Medicine vs. Nutrition36:36 The Importance of Informed Choices39:46 The Fascination of Iridology and Health Insights43:10 The Eyes as a Window to Health45:44 The Role of B Vitamins and Stress48:50 Caffeine and Its Effects on Health51:12 Why Seek Iridology Assessments?55:15 The Science of Iridology and Its Applications57:14 Aging and the Iris: Changes Over Time01:00:42 The Connection Between Trauma and the Eyes01:03:49 Final Thoughts: Lessons Learned and Wisdom SharedJudith Cobb has been teaching holistic wellness since 1981. She is a master herbalist, holistic nutritionist, and Iridologist, with multiple certifications in each discipline from a variety of schools. Her passion is teaching, and whether one-on-one in private consultation, to live groups face-to-face, or online, she takes great pride in presenting information that is timely, practical, and ‘meaty'. She loves taking many varied disciplines (iridology, nutrition, and herbology) and integrating them to provide students of all levels with a clear understanding of how to use them together to get more powerful results for clients. Judith has been told many times that she has a gift for taking the complex and making it simple.Connect With Judith:https://iridololgy.educationCody's content: https://linktr.ee/cjones803#podcast #purewisdompodcast #personalgrowth #motivation #mindset #facingfears #selfidentity #inspiration #selfimprovement #psychology #entrepreneurship #fitness #fitnessmotivation #business #career #dating #relationships #lifecoach #healthandwellness #workout #coaching Disclaimer: Any information discussed in this podcast is for entertainment purposes only and is not intended to act as a substitute for professional, medical, legal, educational, or financial advice. The following views and opinions are those of the individual and are not representative views or opinions of their company or organization. The views and opinions shared are intended only to inform, and discretion and professional assistance should be utilized when attempting any of the ideas discussed. Pure Wisdom Podcast, LLC, its host, its guest, or any company participating in advertising through this podcast is not responsible for comments generated by viewers which may be offensive or otherwise distasteful. Any content or conversation in this podcast is completely original and not inspired by any other platform or content creator. Any resemblance to another platform or content creator is purely coincidental and unintentional. No content or topics discussed in this podcast are intended to be offensive or hurtful. Pure Wisdom Podcast, LLC, its host, its guest, or any company participating in advertising through this podcast is not responsible for any misuse of this content.

In this episode:00:26 Moderate caffeine intake might reduce dementia risk, study suggestsNature: Coffee linked to slower brain ageing in study of 130,000 people04:15 Using AI to work out the rules of a long-forgotten board gameScientific American: Rules of mysterious ancient Roman board game decoded by AISubscribe to Nature Briefing, an unmissable daily round-up of science news, opinion and analysis free in your inbox every weekday. Hosted on Acast. See acast.com/privacy for more information.

Originally aired on 2-5-26 on Afterhours.FMFollow Euphoric Nation:facebook.com/euphoricnationtwitter.com/euphoricnationIf you enjoy our mixes or music feel free to buy us a coffee to show your support. Caffeine keeps us going :) www.buymeacoffee.com/enatn.Track List1. Rospy - Endless Dream2. AR7ANIS - Warp Gate3. Thoba - Flow Of The Dance4. Adip Kiyoi - Deeper Soul5. Steve Allen - Children Of The Horizon6. LiftingAngel - A Letter to the Past7. Nitrous Oxide - Stardust8. Victor Lobanov - Skyland9. Markus Schulz, C-Systems & Ana Diaz - Nothing Without Me10. Nhato - Madness11. Simon Patterson - You're All I Need12. Will Atkinson & Barthezz - On The Move 13. Nu NRG & Liam Wilson - Freefall

Editor's Summary by Kirsten Bibbins-Domingo, PhD, MD, MAS, Editor in Chief, and Preeti Malani, MD, MSJ, Deputy Editor of JAMA, the Journal of the American Medical Association, for articles published from February 7-13, 2026.

Coffee is comforting. Familiar. For many of us, it's the unofficial start button for the day. But have you ever paused to wonder whether your daily caffeine habit is truly supporting your health—or simply helping you push through exhaustion? In this episode, we take an honest, balanced look at caffeine from a Christian, whole-person perspective. We'll talk about the potential benefits, the possible downsides, and how caffeine can affect sleep, stress, mood, and even our sense of freedom. This conversation is for Christian women who want to care for their bodies with wisdom and discernment. The goal isn't to shame coffee drinkers or create fear—it's to help you slow down, think clearly, and consider what's best for your body and season of life. What Caffeine Really Is Caffeine is often treated as harmless and normal, but it's technically considered a stimulant that affects the nervous system. It naturally occurs in coffee beans, tea leaves, and cacao, and it's also manufactured and added to many processed foods and drinks. Most of us think of caffeine as something found only in coffee or soda. But it also shows up in places like: Energy drinks Pain relievers Chocolate and candy Certain gums and mints Even some personal care products In the United States, the majority of adults consume caffeine every day, often without giving it much thought. The Helpful Side of Caffeine Caffeine isn't automatically “bad.” Used in reasonable amounts, it can offer real benefits, such as: Feeling more awake and alert Sharper reaction time Short-term mental focus Extra stamina for certain tasks Occasional support with pain relief For some women, a cup of coffee is simply enjoyable and fits well into a healthy lifestyle. The concern isn't caffeine itself. The concern is how easily it can become a crutch instead of a choice. The Possible Downsides What gives you energy in the morning can also interfere with your body in ways you might not notice right away. Regular caffeine use has been linked with things like: Trouble falling or staying asleep Higher stress and anxiety levels Changes in heart rate and blood pressure Feeling wired but tired Increased irritability Negative effects for sensitive individuals One of the biggest traps is the cycle many women get stuck in: Not enough sleep → more caffeine → worse sleep → even more caffeine. Over time, caffeine can become both the thing you rely on for energy and the very thing stealing your rest. Dependence Is More Common Than We Realize Most people don't think of caffeine as something you can be dependent on. But many experience real physical effects when they stop using it. Common symptoms after cutting back include: Headaches Low energy Difficulty focusing Mood changes Feeling achy or “off” Because these feelings are uncomfortable, it's easy to reach for more coffee just to avoid them. That's how a simple habit can slowly turn into something we feel controlled by. A Faith-Centered Lens on Coffee and Caffeine As Christian women, we're invited to live with freedom and wisdom in every area of life—including our daily habits. Scripture offers this gentle reminder: “All things are lawful for me, but not all things are helpful… I will not be dominated by anything.” – 1 Corinthians 6:12 Coffee may be permissible. Caffeine may be socially normal. But a better question is: Is it truly helpful for you right now? If you feel like you can't function without caffeine, or you're using it to ignore exhaustion instead of listening to your body, that may be worth bringing before the Lord. Your body was designed for rhythms of rest and restoration. Stimulants can't replace what real sleep and peace provide. Time-Stamped Highlights 00:00 – An honest conversation about America's favorite legal drug 01:00 – Understanding what caffeine actually is 02:00 – Surprising places caffeine can be found 03:20 – How caffeine can create a sleep cycle problem 03:45 – Possible benefits of moderate caffeine use 04:10 – Potential effects on the heart and stress levels 05:00 – Special concerns for pregnancy, breastfeeding, and children 07:20 – How caffeine withdrawal can show up 09:40 – Why caffeine often masks deeper fatigue 10:15 – A biblical perspective on being mastered by habits 11:10 – Ways to evaluate your own caffeine use Key Takeaways Caffeine can be useful—but it can also quietly interfere with sleep and stress. Many people rely on caffeine more than they realize. More coffee isn't always the answer to low energy. Each woman's body responds differently—discernment matters. Faith invites us to care for our bodies with intention, not autopilot. Instead of asking, “Am I allowed to drink coffee?” consider asking: “Is this helping me thrive—or just helping me keep going when I need rest?” If this episode made you pause and think about your own habits—whether with caffeine, sleep, stress, or energy—you don't have to sort it all out alone. I offer one-on-one Health Clarity Sessions where we slow everything down and talk through what's really going on in your life and your body. These sessions are gentle, practical, and focused on helping you feel calm and confident about your next steps. No pressure. No complicated plans. Just a peaceful space to get clear. Learn more and book a session here: herholistichealing.com/clarity And if you'd like simple, faith-centered steps to support your energy without overwhelm, download the free More Energy Starter Guide at: herholistichealing.com/free   This content is for informational purposes only and is not meant to be medical advice.

Originally aired on 1-22-25 on Afterhours.FMFollow Euphoric Nation:facebook.com/euphoricnationtwitter.com/euphoricnationIf you enjoy our mixes or music feel free to buy us a coffee to show your support. Caffeine keeps us going :) www.buymeacoffee.com/enatn.Track List1. Eximinds - Rondeau2. Kiyoi & Eky - Dilemma3. Markus Schulz, C-Systems & Ana Diaz - Nothing Without Me4. Kohta Imafuku - Honolulu5. Nu NRG & Liam Wilson - Freefall6. Ruslan Khatmullin - Ecliptica7. David Forbes - Skylines8. N-sKing & Hoenir V - Stairways to Heaven9. Kenan Teke - Break It10. Peter Miethig - Equilibrium11. Nu NRG & Andrea Ribeca - Connective12. Will Atkinson & Barthezz - On The Move13. Ben Gold & CIS - It Really Don't Matter14. Tai Woffinden, Three 'N One & Johnny Shaker - Pearl River

We're talking about the impact of caffeine on performance and health. Listen to learn how to effectively incorporate caffeine into your routine for enhanced focus and energy, while understanding the potential effects on sleep and tolerance.

Originally aired on 1-15-26 on Afterhours.FMFollow Euphoric Nation:facebook.com/euphoricnationtwitter.com/euphoricnationIf you enjoy our mixes or music feel free to buy us a coffee to show your support. Caffeine keeps us going :) www.buymeacoffee.com/enatn.Track List1. Sergey Salekhov - Ascent to Jupiter2. Andrea Mazza & T.F.F. - Maya3. Elara, Costa - The Mountains4. Max Styler & Three Drives On A Vinyl - Greece 2000 (Max Styler Rework)5. Pinkus, Bigtopo - Red Lights6. Adip Kiyoi - Deeper Soul7. D-Engine - Mirage Pulse8. Ahmed Romel - Remembrance9. Roman Messer & Roxanne Emery - Lost & Found (Festival Mix)10. Ciaran McAuley, Deirdre McLaughlin - Why Do We Hide11. Roman Messer feat. Sarah de Warren - Risk It All (Anton Pallmer Remix)12. Christopher Corrigan - A World Together13. UDM - Subliminal

The health and fitness space is changing fast—and not all of it is for the better. In this episode of The Fitness League Podcast, Josh, Alessandra, and Joelle break down the rising popularity of GLP-1 medications, the explosion of peptide marketing, and the growing influence of social media on how people make health decisions. We talk honestly about what these tools can and can't do, why quick fixes are being sold as long-term solutions, and how misinformation spreads when integrity takes a back seat to engagement. This isn't about fear or shame—it's about becoming a smarter consumer in an industry that often profits from confusion. We also introduce and reinforce the L5 Method—training, nutrition, mindset, movement, and habits—as the foundation that no medication, supplement, or trend can replace. Along the way, we discuss caffeine use, community and environment, and why foundational health practices still matter most if your goal is sustainable progress. If you've felt overwhelmed by health trends, unsure who to trust, or curious about where modern medicine fits into a healthy lifestyle, this episode will help you zoom out, think critically, and refocus on what actually moves the needle. APPLY FOR COACHING: https://www.lvltncoaching.com/1-1-coaching The Fitness League app https://www.fitnessleagueapp.com/ Macros Guide https://www.lvltncoaching.com/free-resources/calculate-your-macros Join the Facebook Community: https://www.facebook.com/groups/lvltncoaching FREE TOOLS to start your health and fitness journey: https://www.lvltncoaching.com/resources/freebies Alessandra's Instagram: http://instagram.com/alessandrascutnik Joelle's Instagram: https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn Josh's Instagram: http://instagram.com/joshscutnik Chapters 00:00 Introduction to the Fitness League Podcast 01:49 The Impact of GLP-1 Medications 05:23 The Role of Influencers in Health and Fitness 09:12 Navigating the Health and Fitness Industry Safely 18:50 The L5 Method: A Holistic Approach to Health 19:51 Foundations of Weight Management 21:13 Stacking Strategies for Weight Loss 23:18 The Importance of Protein and Strength Training 27:16 Self-Reflection on Fitness Goals 28:43 The Role of Caffeine in Performance 33:53 The Gym Environment and Its Impact 37:12 Closing Thoughts on Consistency and Growth

Caffeine: legal, cheap, everywhere — and still one of the most effective performance tools cyclists have. In this episode, we go beyond “coffee is life” and break down why caffeine works, when it works best, and how to use it without sabotaging your pacing, stomach, or sleep. From endurance and repeatability to timing, dosage, and delivery methods, we look at how caffeine actually changes perceived effort — and why that can be both a weapon and a risk. Practical, evidence-based guidance for road racers, gravel riders, and serious leisure cyclists who want caffeine to help, not hurt.Go to ⁠⁠⁠⁠⁠⁠⁠https://www.skool.com/roadman/about⁠⁠⁠ to sign up to our FREE community! A BIG shoutout to our incredible sponsors - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Parlee Cycles ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠"Whether it's a tough day, a gruelling training session, an epic road trip or sitting on the side of the road, exhausted and wondering how you'll get to the top... The answer is regularly to just get back in the saddle and ride. Ride The F...ing Bike. RTFB!"Go check out their amazing bikes at https://www.parleecycles.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠4Endurance⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Pro level fuel, made accessible. Myself and Sarah trust 4Endurance for all our fuelling needs. Their reange is HUGE and won't break the bank. Go check them out here https://4endurance.com/⁠⁠⁠METPRO⁠⁠⁠ MetPro coaches analyze your unique metabolic profile — how your body processes fuel under stress — and use that data to build a personalized nutrition and training strategy that evolves as your training load and goals change.And right now, Roadman Cycling listeners can get a complimentary metabolic profiling assessment, plus a one-on-one consultation with a MetPro coach.Just go to ⁠⁠⁠www.metpro.co/roadman⁠⁠⁠⁠⁠⁠BIKMO⁠⁠⁠Bikmo protects you and your bike fromtheft, accidental damage, race-day disasters, and even baggage claim shenanigans. Yourhelmet, GPS, and other kit are covered too. Got more than one bike? Of course you do – you get 50% off each extra bike on the same policy.Protect your ride before it's too late – head to ⁠⁠⁠Bikmo.com⁠⁠⁠ to get covered.

Originally aired on 1-8-26 on Afterhours.FMFollow Euphoric Nation:facebook.com/euphoricnationtwitter.com/euphoricnationIf you enjoy our mixes or music feel free to buy us a coffee to show your support. Caffeine keeps us going :) www.buymeacoffee.com/enatn.Track List1. Roman Messer & NoMosk - Wasted by Your Love2. Elara, Costa - The Mountains3. Michael Exkay - Squirrel4. Bodo Kaiser - Breach5. SICKCODE, Kiddy & Galaxyy - The Andrea Letter6. Adip Kiyoi - Deeper Soul7. Sean Mathews - Supersonic8. Nitrous Oxide - Stardust9. Liam Bailey - Lost In Fractured Time10. Alex Drane - Travelers of Eternity11. Driftmoon - Influencer12. Nhato - Madness13. David Forbes - All My Friends Are Hot

In this episode of the Female Health Solution Podcast, I'm breaking down something I see all the time with the women we work with: the cortisol and caffeine energy rollercoaster. If you feel like you need coffee or energy drinks just to function, crash hard in the afternoon, or plan your day around your next caffeine hit, this conversation is for you. I explain why this pattern is common but not normal, how cortisol actually drives these highs and lows, and why relying on caffeine keeps your body stuck in a stress response. We talk about what cortisol really does in the body, how it impacts blood sugar, energy, sleep, and mood, and what simple shifts can help you create smoother, more reliable energy throughout the day without feeling tethered to caffeine. If you're ready to get off the rollercoaster and support your energy in a way that actually works with your body, I invite you to join our Free 5 Day Revive. It's designed to help you feel strong, steady, and energized with simple, actionable steps you can start right away. Listen in and let's get your energy working for you again. Join the Free 5 Day Revive: https://dr-beth-westie.mykajabi.com/the-5-day-revive

Originally aired on 12-14-25 on Afterhours.FMFollow Euphoric Nation:facebook.com/euphoricnationtwitter.com/euphoricnationIf you enjoy our mixes or music feel free to buy us a coffee to show your support. Caffeine keeps us going :) www.buymeacoffee.com/enatn.Track List1. Steve Brian, Stockanotti, Aron Matthews - Time To Pretend feat. Dave Nellessen2. Rospy - Whispered Promises3. Ruslan Radriges, Huvagen - I Want To Hold You Tonight4. Kate Miles, Brian McCalla - Hidden Lies feat. Kate Miles5. ARTY, Nadia Ali & BT - Must Be The Love (Matt Fax Remix)6. Steve Brian, x.endra, Simonic - We Crossed The Lines7. Rodrigo Deem, Leonard A, Nay Jay - Stronger8. HIME - Cosmic Nomad9. PITTARIUS CODE, Ali Mohtashami, Tiff Lacey - Our World 10. Euphoric Nation feat. Chantry Smith - Loving Memories11. Oliver Smith, Amy J Pryce - Open Up (Hausman Mix)12. Aphyr - Yemaya13. Cubicore & Linnea Schossow - Monster14. Above & Beyond, Zoe Johnston - Quicksand (Don't Go)15. ARTY, Audien - One More Thing feat. Sara Davis16. X.Guardians - Ouroboros17. Michael Fearon - Off My Mind18. deadmau5 - Strobe (Victor Ruiz Remix)19. Above & Beyond - 'Til I'm Home feat. Richard Bedford20. MRPHLNDR - LOVE CODE 10121. Eximinds, Sandro Mireno - Memories22. Veracocha, Orjan Nilsen & Ferry Corsten - Carte Blanche23. Armin van Buuren, Adam Beyer & D-Shake - Techno Trance24. Orjan Nilsen - Viking (20 Year Anniversary Mix)25. TELYKAST & Oaks - Super Powers (Giuseppe Ottaviani Remix)26. Max Graham & Neev Kennedy - Sun In The Winter (C-Systems Remix)27. Albion & The Thrillseekers - Air28. Elara, Suncatcher, Exolight - High Enough29. XiJaro & Pitch, JKult - United in Dreams30. Roger Shah, Yelow - Serendipity31. Ferry Corsten & Deepest Blue - Deepest Blue32. Mhammed El Alami & NELLY TGM - We Are One33. Steve Allen - Plucktopia34. Peter Miethig - I Can Hear You35. Sean Tyas, Luv Dr. - Riptide36. Rehoxx & Kinngs & Ren Faye - Talking In My Sleep (Sean Truby Remix)37. Roman Messer & NoMosk - Statue (Techno Mix)38. Roman Messer, Prime Punk & Norberto Loco - Blade39. Tatsunoshin - The Time (Aleph-NaCl Flip)40. Nobody, Rob IYF - Lose My Mind41. Hixxy - Wanting To Get High (Al Storm, Rob IYF Remix)42. Alaguan - Balance

Is your magnesium not working, even though you're taking it daily? Discover why magnesium is not working, how to choose the best type of magnesium, improve magnesium absorption, and avoid common magnesium supplement mistakes in this video. If you're taking magnesium for sleep and other benefits, yet you're still dealing with insomnia, fatigue, high blood pressure, heart palpitations, leg cramps, anxiety, and more, this is for you. Magnesium is one of the most important minerals in the body. It's involved in over 300 biochemical reactions and is vital for the following: • Heart rhythm• Healthy blood pressure levels• Sleep • Energy• Insulin • Nerve function • Mitochondrial functionHere are 8 common mistakes people make with magnesium, which could be the reason why your magnesium supplements are not working! 1. Thinking magnesium works by itself Magnesium and vitamin D are codependent. You need 4,000 to 10,000 IUs of vitamin D for magnesium to work properly in the body. If you don't have enough vitamin B6, potassium, or sodium, it may seem that your magnesium is not working. 2. Ignoring cell membrane damageMany people have damaged cell membranes due to the consumption of seed oils. You need healthy cell membranes for magnesium absorption. 3. Stress Stress shuts down digestion, lowers immunity, decreases blood flow to certain organs, and increases the demand for magnesium. Caffeine can also deplete magnesium.4. Taking the wrong type of magnesium Magnesium oxide is the most common form of magnesium in supplements, but it's the worst! Magnesium glycinate is a much better option and is the most absorbable. 5. Blocking magnesium absorption without knowingToo much calcium can block the absorption of magnesium. Zinc, fluoride, and aluminum can inhibit its function. Low stomach acid, antacids, and acid blockers can also interfere with magnesium absorption. 6. Misunderstanding RDAsRDAs do not represent a therapeutic dose. If you're trying to correct a magnesium deficiency, you need significantly more magnesium than the RDA. If you want to increase your magnesium intake, spread your doses throughout the day, as you can only absorb around 300 to 400 mg at once.7. Unrealistic expectations Vitamins and minerals do not work like drugs. It can sometimes take a while to restore healthy biochemistry in the body. 8. Missing the insulin connection Insulin resistance can block magnesium absorption, and consequently, a magnesium deficiency can increase your risk of insulin resistance. Dr. Eric Berg DC Bio:Dr. Berg, age 60, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the Director of Dr. Berg Nutritionals and author of the best-selling book The Healthy Keto Plan. He no longer practices, but focuses on health education through social media.Disclaimer: Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients, so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose, and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.