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You can find early and ad-free episodes, production scripts, commentary tracks, blooper reels, livestreams with the creators, and much more, at The Penumbra Podcast: SPECIAL EDITION.Can't Tear My Eyes From You, Chapter 24: Say Yes.Jedediah does some convincing.Cast:Tooky Kavanagh as The Algorithm and KaliMelody Perera as Anouk KalharaAlexander Stravinski as The Host and the Organitech Sperm DonorHarley Takagi Kaner as the Organitech Sperm FairyKevin Vibert as Mortimer the Normal Halloween Decoration(Trigger warnings can be found at the bottom of this episode description and at the end of the transcript.)-------You can find all of our transcripts here. Transcripts will come out along with the public release of the episode and include all required SFX attributions.On staff at the Penumbra:Ginny D'Angelo -- Head of OperationsMelissa DeJesus -- Script editing teamHarley Takagi Kaner -- Co-creator, Head of Episode Development, Director, Sound designerGrahame Turner -- Script editing teamKevin Vibert -- Co-creator, Head of Operations, Lead writerRyan Vibert -- Composer and performer of original musicJeff Wright -- Graphic designer--------TRIGGER WARNINGS:Sudden loud noisesViolence and threats of violenceOccult activityBodily mutilation, severing of body parts, “body horror”References to deathSexual coercionSexual activity and masturbationMedical experimentation and abuseSpecific discussion of climate changeAbuse of authorityDeception and gaslightingReferences to stalkingPlease consider supporting our ability to continue making this show! We're independent and rely on your funding to buy the time and talent to write, direct, compose, product, act, and so much more for this show. You can find us at:thepenumbrapodcast.supercast.comor patreon.com/thepenumbrapodcast Hosted on Acast. See acast.com/privacy for more information.

What if creativity isn't a talent you're born with, but a muscle you've simply stopped using? In Daily Creative, Blythe Harris and Mallory May make the case that everyone is creative — even the people convinced they can't draw, paint, write, or make anything “good.” The real problem is that perfectionism, routine, and our obsession with getting things right have trained many of us to stop experimenting altogether. In this conversation with Rufus, Blythe and Mallory reveal why even a few minutes of creative play can boost well-being, sharpen your thinking, and pull you out of autopilot. They share simple ways to quiet your inner critic, explain why constraints can actually make you more creative, and show how noticing what catches your eye can help you develop a point of view that's genuinely your own. And in an age of AI and automation, they argue that exercising your creativity may matter more than ever.

What exactly is a swamp cooler, and why can it beat the heat in Arizona but leave you sweaty and betrayed in Houston? How can an air conditioner run on water, what does humidity have to do with its effectiveness, and could an icy new invention help prevent overloaded power grids? In the final installment of our air-conditioning series, Melissa and Jam explore evaporative cooling, ancient climate-control tricks, and some promising innovations for a hotter world. It turns out “It's not the heat, it's the humidity” is more scientifically accurate, and more annoying, than we'd like. Support this podcast on Patreon Buy Podcast Merch and Apparel Check out our website at chemforyourlife.com Watch our episodes on YouTube Find us on Instagram, Twitter, and Facebook @ChemForYourLife Timestamps 00:00 — The happier finale to our air-conditioning trilogy 00:37 — What exactly is a swamp cooler? 02:34 — How water can be used as a refrigerant 04:16 — The benefits and drawbacks of evaporative cooling 06:26 — Why air can only hold so much water 08:08 — How much can a swamp cooler lower the temperature? 08:56 — Why swamp coolers only work in certain climates 09:47 — Are refrigerants basically reusable sweat? 12:55 — Jam explains the complete swamp-cooler process 15:45 — Ancient evaporative cooling technology 17:19 — Could swamp coolers affect indoor air quality? 18:40 — An ice-slurry air conditioner designed to relieve the power grid 25:06 — Could underground temperatures heat and cool our homes? References from the Episode: Thanks to our monthly supporters Sara Hull Dog Day Dan Bri . Summer Alden Amanda Raymond Kyle McCray Justine Ash Vince W Julie S. Heather Ragusa Autoclave Dorien VD Scott Beyer Jessie Reder J0HNTR0Y Cullyn R Erica Bee Elizabeth P Rachel Reina Letila Katrina Barnum-Huckins Suzanne Phillips Venus Rebholz Jacob Taber Brian Kimball Kristina Gotfredsen Timothy Parker Steven Boyles Chris Skupien Chelsea B Avishai Barnoy Hunter Reardon Support this podcast on Patreon Buy Podcast Merch and Apparel Check out our website at chemforyourlife.com Watch our episodes on YouTube Find us on Instagram, Twitter, and Facebook @ChemForYourLife Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

This week Fr. Michael reflects on a passage from 1 Corinthians. He considers what it means to be scum of the earth, the world's refuse, and to be holy fools. He talks about what it means to be imitators of St. Paul, who in turn is aiming to be an imitator of Christ.References:1 Cor 4:9-16Follow and Contact Us!Follow us on Instagram and FacebookWe're on YouTube!Join our Goodreads GroupFr. Michael's TwitterChrist the Bridegroom MonasteryOur WebsiteOur NonprofitSend us Fan MailSupport the show

Leave a review of the show and get a free copy of David Booth's new book! Just reply to my email after signing up at www.peterlazaroff.com/newsletter  -----  Index funds made sensible investing available to almost everyone. But they didn't make it easy to stay calm. Dimensional founder David Booth joins me to explain why—and discuss his new book, Stay Calm. Listen now and learn: ► The surprising disconnect between index funds and investor behavior ► What an early leveraged-index experiment taught David about investing in the real world ► How to distinguish thoughtful adaptation from emotional tinkering ► Why the hardest money decisions may begin after you have accumulated enough   Visit www.TheLongTermInvestor.com for show notes, free resources, and a place to submit questions. Editing and post-production work for this episode was provided by The Podcast Consultant (⁠https://thepodcastconsultant.com⁠)   Disclosure: This content, which contains security-related opinions and/or information, is provided for informational purposes only and should not be relied upon in any manner as professional advice, or an endorsement of any practices, products or services. There can be no guarantees or assurances that the views expressed here will be applicable for any particular facts or circumstances, and should not be relied upon in any manner. You should consult your own advisers as to legal, business, tax, and other related matters concerning any investment. The commentary in this "post" (including any related blog, podcasts, videos, and social media) reflects the personal opinions, viewpoints, and analyses of the Plancorp LLC employees providing such comments, and should not be regarded the views of Plancorp LLC. or its respective affiliates or as a description of advisory services provided by Plancorp LLC or performance returns of any Plancorp LLC client. References to any securities or digital assets, or performance data, are for illustrative purposes only and do not constitute an investment recommendation or offer to provide investment advisory services. Charts and graphs provided within are for informational purposes solely and should not be relied upon when making any investment decision. Past performance is not indicative of future results. The content speaks only as of the date indicated. Any projections, estimates, forecasts, targets, prospects, and/or opinions expressed in these materials are subject to change without notice and may differ or be contrary to opinions expressed by others. Please see disclosures here.

From Palmer Luckey to Google's Eric Schmidt, the Murderbot Revolution is already here. TAKE ACTION: https://safe.ai/CORRECTION: The indicator “Land Now” was incorrectly identified as part of a drone's targeting system. It is in fact an indicator of low battery life. I regret the error. Get Early Access on Substackhttps://sgcarney.substack.com/Join the Discord: https://discord.gg/gz2fFkj6MwJoin this channel to get access to perks:https://www.youtube.com/channel/UC3PyxGKt94kLzVqkkjEgRFw/joinScott Carney Homepage:https://www.scottcarney.comPatreon: https://patreon.com/sgcarneySPONSOR THIS CHANNEL:(Rate Sheet) https://drive.google.com/file/d/1LOz25S7rwCUI8pf6_-LKnTd9IywCCOMw/view?usp=sharingDISCLAIMER: (Updated Mar 2026): All content herein constitutes commentary and opinion based on investigative journalism conducted with (i) publicly available documents, (ii) interviews, and (iii) other verifiable sources. References to “scams,” “fraud,” “theft,” or related terms should not be taken as definitive findings of fact or legal conclusions. Facts, evidence, and independent analysis are used in this program to draw strongly opinionated conclusions, but it is important to draw a sharp distinction between the facts and evidence presented, and the opinions drawn based on such material. No statement can or should be interpreted as a categorical declaration that any person has violated civil or criminal law unless a court has so ruled. Viewers are encouraged to examine the cited materials and reach their own conclusions.Anyone featured who believes a statement is inaccurate or incomplete may contact us at our business email with supporting documentation under the SUBJECT: “CORRECTION REQUEST”. We will promptly review substantiated concerns and, where appropriate, issue corrections or updates. ©Foxtopus, Inc (2026)ALTERNATE TITLESExposing the $1 Trillion AI Drone GriftWho's Getting Rich Off Killer Drones?I Investigated The Murderbot EconomyThe Dark Reality Of The Murderbot EconomyThe Hidden Murderbot EconomyWho's Getting Rich Off Killer Drones?Who's Getting Rich Off Murderbots?AI Killer Drones Are Worse Than You ThinkAI Drones Are Worse Than You ThinkKiller AI Drones Are Worse Than You ThinkAI Drones Are TerrifyingAI Drones Should Terrify YouHow Murderbots Became Big BusinessKiller AI Drones Are Getting CheaperHow To Make a Killing From AI DronesThe Killer AI Drone Goldrush Has StartedThe Killer Drone Goldrush Has Started4 in 5 War Deaths Are Now Drone StrikesThe Billionaires Quietly Getting Rich Off SlaughterbotsDrones Now Kill 5x More People Than FentanylEric Trump Is Building Killer Robots for the PentagonPeter Thiel and Eric Trump are Getting Rich Off MurderbotsThe Dark Reality Of The Killer Robot EconomyThe Hidden Slaughterbot EconomyWho's Quietly Getting Rich Off Killer Drones?The Truth About Killer Drone Billionaires

Spookies, how did we let 20 years go by without ever watching Hatchet (2006)? Thankfully, Swamp Ass August is here to set us straight, so we're finishing off our accidental New Orleans Three Weeks with the first flick in Victor Crowley's slasher franchise. Starring some familiar faces — like squintern Colin Fisher from Bones, Tyson from Scream 3, and Harmony from Buffy the Vampire Slayer, not to mention all those incredible horror cameos — this movie pays homage to some of the legendary series that came before it. It also features that iconic nostalgic misogyny we've come to associate with the era, prompting us to invent new portmanteaus, but we're leaving it up to you to pick your favorite on a new Spooky Tuesday. References: https://timewarriors.co.uk/2024/04/15/hatchet-a-multilayered-masterpiece/ https://research.library.fordham.edu/cgi/viewcontent.cgi?article=1007&context=honorsprogram_fcrh_theses https://pophorror.com/stay-out-of-this-swamp-hatchet-2006-revisited-retro-review/

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Want to be a better leader? Start by doing less. In her new book, Leadership Intelligence, Caroline Webb shows how smart delegation, ruthless prioritization, and the right time management techniques can help you make better decisions. In this episode, Caroline and Rufus discuss how to be a better leader by using your time more intentionally, delegating work you should no longer own, and helping your team do their best thinking. Caroline shares practical tools for team management, decision-making, communication skills, saying no without damaging relationships, avoiding multitasking, and focusing on the highest and best use of your leadership. __________ Today's episode is sponsored by: Granola — The AI notepad with notes, actions, and memory, and no annoying meeting bots. Try it totally free for three months at granola.ai/idea IM8 — Athletes. Doctors. They all drink IM8. Get a free welcome kit, five free travel sachets, and 10% off your order when you use code NBI at im8health.com/nbi Momentous — If you want to try Momentous Signature Spec Creatine, head to livemomentous.com and use code IDEA for up to 35% off your entire first order Upwork — Find freelancers for any project. Visit upwork.com right now and post your job for free Wealthfront — Earn up to 4.30% APY with Wealthfront's high-yield cash account for a limited time at wealthfront.com/nbi Wealthfront Disclosures: This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. The host of The Next Big Idea, Caleb Bissinger (“Media Partner”), is a client of Wealthfront. The Media Partner receives cash compensation from Wealthfront Brokerage for this paid endorsement placed in their podcast, creating a conflict of interest. More details available via the referral link. The Direct Deposit Plus Investing Program from Wealthfront Advisers LLC and Wealthfront Brokerage LLC provides eligible clients a 0.25% APY increase above the base APY on eligible Cash Account balances (up to an overall boosted rate of 4.30% for a limited time when including the three month 0.75% APY boost for new clients) when you direct deposit $1,000 a month, plus open, fund, and maintain an investing account. Wealthfront may change or end the program at any time and determine eligibility at its discretion. Terms apply. Full details at wealthfront.com/promo-terms. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC ("Wealthfront Brokerage"), Member FINRA/SIPC. Wealthfront Brokerage is not a bank. The Annual Percentage Yield ("APY") on cash deposits as of January 30, 2026, is representative, requires no minimum, and may change at any time. References to the APY for the Wealthfront Cash Account, including any APY increase, are to the APY paid by insured depository institutions that participate in our cash sweep program (the "Program Banks”). Wealthfront Brokerage does not pay interest. Funds in the Cash Account are swept to Program Banks where they earn a variable APY and are eligible for FDIC insurance. Conditions apply. For a list of Program Banks, see: www.wealthfront.com/programbanks. FDIC pass-through insurance, which protects against the failure of Program Banks, not Wealthfront, is not provided until the funds arrive at the Program Banks. While funds are at Wealthfront Brokerage, and while they are transitioning to and/or from Wealthfront Brokerage to the Program Banks, the funds are eligible for SIPC protection up to the $250,000 limit for cash.  FDIC insurance is limited to $250,000 per customer, per bank, regardless of whether those deposits are placed through Wealthfront Brokerage. You are responsible for monitoring your total deposits at each Program Bank to stay within FDIC limits. Wealthfront works with multiple Program Banks to make available up to $8 million ($16 million for joint accounts) of pass-through FDIC coverage for your cash deposits. For more info on FDIC insurance coverage, visit www.FDIC.gov.  Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Fees & Eligibility requirements may apply to certain checking features. Investing involves risk, including the possible loss of principal. Securities investments are not bank deposits, bank-guaranteed or FDIC-insured, and may lose value. Product images are for illustrative purposes and do not reflect individual experiences, account balances, or performance.

Episode Description:This is a From the Archive episode with Seth Godin.Seth Godin returns to the show for a conversation about making work that matters in a world obsessed with hits, rankings, followers, algorithms, and approval.James opens by talking about Seth's long body of work: Purple Cow, Linchpin, Graceful, thousands of blog posts, and Seth's then-new podcast Akimbo. Seth explains why he had thought about podcasting for years but resisted it because audio creates a different kind of intimacy. In print, the voice in the reader's head is the reader's own voice. In audio, the voice belongs to the person speaking.That intimacy made podcasting powerful, but also something Seth wanted to handle carefully.From there, James asks about the structure of Akimbo. Seth says the key to a strong solo format is assertion. What are you saying that is not obvious? What are you asking people to see differently? If you cannot make the point in 15 minutes, maybe you cannot make it at all.The conversation then moves into hits. Seth explains that platforms benefit from the long tail, but creators can suffer inside it. Amazon, iTunes, Facebook, Twitter, and other platforms need endless creators to show up with work, but they also train people to believe that if they do not hit number one, they failed.Seth's alternative is the smallest viable audience. Find the specific group you seek to serve. If it is 500 people, make something so good for those 500 people that they cannot help but tell someone else. That is more useful than chasing a vague mass audience or gaming a category so you can call yourself a bestseller.James and Seth connect this to Purple Cow. The book spread because Seth gave people a phrase they could use in a meeting. A “purple cow” became a way to describe something remarkable before people necessarily knew where the phrase came from.That is a key idea in the episode: every hit changes the people it touches. It does not simply entertain. It gives people a new belief, a new language, or a new way to see.Seth also explains the deeper forces under a lot of culture: fear and status. Fear keeps people from doing work that might not work. Status makes people compare themselves to the wrong people and measure the wrong things. The creator's job is to notice both, then act generously anyway.The episode closes with the craft itself. Seth says he does not check blog stats, does not read Amazon reviews, and does not shape his work around critics. The question is simpler: Did you change someone for the better in a way you are proud of?If yes, do it again.Editorial Note:This is a From the Archive episode. References to Akimbo as a newer podcast, This Is Marketing as an upcoming book, the altMBA, platform dynamics, bestseller lists, podcasting, and Seth's then-current projects reflect the original recording period.What You'll Learn:Why Seth Godin resisted podcasting for years.How audio creates a different kind of intimacy than writing.Why a solo podcast needs a clear assertion.Why Seth focuses on overlooked, underthought, ignored, or uncomfortable ideas.Why platforms benefit from the long tail more than most creators do.Why chasing hits can distort the work.What Seth means by the “smallest viable audience.”Why a hit has to change people, not just entertain them.How Purple Cow spread by giving people useful language.Why trying to avoid criticism often makes work invisible.How fear and status shape culture, creativity, marketing, and self-worth.Why random events should not be taken personally.Why generosity requires emotional labor.What it means to choose your customers and choose your future.Why second-order teaching matters more to Seth than personal credit.Why being “amazing” starts long before the hustle.Why the best work lives in the territory of “this might not work.”Why Seth does not read reviews or track stats.How to protect the craft from outside measurement.Timestamped Chapters:[03:19] Seth Godin ReturnsJames welcomes Seth back and introduces his books, blog, and new podcast Akimbo.[05:15] Why Seth Started a PodcastSeth explains that he had thought about podcasting for years, but worried about the intimacy of audio.[07:05] Choosing the Right MediumSeth explains why a podcast reaches people differently than writing and why he avoids formats, like Twitter, that do not fit the work he wants to do.[08:17] The Solo Podcast FormatJames asks about Seth being the only guest on Akimbo, and Seth says a solo show needs a strong assertion.[09:24] Overlooked, Underthought, and Hard to ConfrontSeth distinguishes his style from pure contrarianism and says he is drawn to things people have missed or avoided.[10:47] Hitsville and the Long TailJames brings up Seth's Akimbo episode on hits, platforms, Amazon, podcasts, and the explosion of available work.[12:21] The Trap of Platform ThinkingSeth explains how platforms train creators to feel defective if they do not become number one.[13:25] Editors Cannot Pick the HitsSeth argues that people cannot reliably predict hits and that creators should not try to game their way to the top.[15:00] The Smallest Viable AudienceSeth explains why serving a specific small group can be more powerful than chasing the masses.[16:21] This Might Not WorkJames brings up Seth's large limited-edition book and how it was built for a specific audience instead of the broad market.[17:26] Why You Cannot Reverse-Engineer Gangnam StyleSeth explains why many talented people try hard and still do not hit, because hits also involve randomness.[19:14] Don't Bet Your Work on Oprah or BieberSeth explains why waiting for a powerful person to anoint your work is a bad strategy.[20:13] Finding the People Who Must Share ItSeth uses the idea of R naught to explain why a small group of people who must tell others can create spread.[20:35] Why Purple Cow SpreadSeth explains how the milk carton, the title, and the phrase itself helped people talk about the idea.[22:26] Every Hit Makes a Change HappenSeth says the real question is: What change are you trying to make in the people who engage with your work?[23:35] What Akimbo Is Trying to ChangeSeth explains that Akimbo is for people who want to think more deeply about culture and change it for the better.[25:14] Randomness, Fear, and StatusJames connects Seth's episodes, and Seth explains that much of his work is about fear and status.[27:13] Don't Take Randomness PersonallySeth says creators should expect that many launches will not become hits and organize their work accordingly.[28:33] The Craft vs. the Outside WorldJames and Seth discuss how publishers, reviewers, bestseller lists, rankings, and critics can distract from the actual work.[29:21] It's Not for YouSeth explains why broadening a project for everyone can make it average, and why creators should be willing to say who the work is for.[32:29] What Will You Do With the Microphone?Seth says he wakes up thinking about the people he seeks to serve, not how to increase traffic or revenue.[33:30] Why Seth Ignores Stats and ReviewsSeth explains that he does not check blog traffic, book sales, or Amazon reviews because that helps him keep doing the work.[34:43] Choose Your Customers, Choose Your FutureSeth gives the six-word version of audience selection and explains why customers shape the work.[35:04] Thirsty, Dissatisfied, and GenerousSeth describes his ideal audience and explains generosity as emotional labor in service of other people.[37:22] Second-Order TeachingSeth says he wants to be judged not by his work, but by what people who learned from him teach others.[38:18] Be the Person They Want to FindSeth explains why the real work happens before SEO, LinkedIn tactics, or hustle.[40:02] How Do You Become Amazing?James asks the direct question, and Seth says the essence is confronting fear and doing emotional labor.[41:00] Where Art and Innovation LiveSeth says the work that might not work is where generosity, art, innovation, and magic happen.[42:05] Warby Parker and the Risk of Something NewSeth uses Warby Parker as an example of doing something advisors said would not work.[42:49] How Seth Builds an EpisodeSeth explains how a coincidence becomes a podcast: collect stories, find the non-obvious insight, and connect the dots.[45:07] Seth the CollectorSeth describes himself as someone who collects moments, stories, and observations that may become blog posts or lessons.[46:34] Self-Awareness and the CraftJames connects Seth's work to the ability to keep distance between your belief in the craft and society's measurements.[47:04] Jiro, Awards, and the Wrong RewardSeth talks about Jiro Dreams of Sushi and the danger of external validation taking over the craft.[48:40] Marriage, Space, and StoriesJames asks Seth about marriage, and Seth talks about listening, keeping promises, creating space, and the stories people tell themselves.[52:18] Advice for James's PodcastJames asks how to change the show, and Seth suggests making one out of every four episodes a solo episode.[53:08] This Is Marketing and Closing ThoughtsSeth says his next book is This Is Marketing, James recommends Akimbo, and Seth signs off by telling him to keep making a ruckus.Additional Resources:Seth Godin Official WebsiteSeth's BlogAkimboAkimbo on Apple PodcastsThis Is Marketing — Penguin Random HousePurple Cow — Seth's StorePurple Cow — Penguin Random HouseLinchpin — Penguin Random HouseThe Dip — Penguin Random HouseThe Practice — Penguin Random HouseBy the Way BakerySee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Skip the banter: 00:07:51When 19-year-old Cal Poly freshman Kristin Smart disappeared after an off-campus party in May 1996, investigators quickly learned she had last been seen walking back toward campus with fellow student Paul Flores. Early delays, inconsistent statements, a mysterious black eye, and later cadaver dog alerts inside Flores' dorm room raised serious questions, but years passed without Kristin being found. Decades later, renewed investigative work and previously unheard witnesses brought attention back to details that had been overlooked or left unresolved in the original investigation. This listener suggestion from Kelsi, Destanie, and Maya examines how those early decisions shaped a case that refused to disappear. Allison walks us through Kristin's story and the evidence investigators kept returning to as the search for answers continued.Over 150 bonus episodes waiting for YOU: https://www.patreon.com/crimeandcoffeecouple Our Amazon Shop (stuff we like that we share on the show): https://amzn.to/48mohHX All our links (YouTube, Instagram, TikTok, Merch, etc):https://linktr.ee/crimeandcoffee Facebook Group to discuss episodes:www.facebook.com/groups/crimeandcoffeecouplepodcast/ References available at https://www.crimeandcoffeecouple.com a few days after this podcast airs. Case Suggestions Form: https://forms.gle/RQbthyDvd98SGpVq8Remember to subscribe to our podcast in your favorite podcast player. Do it before you forget!If you're listening on Spotify please leave us a 5-star review, and leave a comment on today's episode!If you're on an iPhone, review us on Apple Podcasts please! Scroll to the bottom of the page and hit the stars ;)Ma and Pa appreciate you more than you know.Reminder:Support us and become a Patron! Over 100 bonus episodes:https://www.patreon.com/crimeandcoffeecouplePodcast Intro and Outro music:Seductress Dubstep or TrippinCoffee by Audionautix http://audionautix.comCreative Commons Music by Jason Shaw on Audionautix.com See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Andrea Samadi shares her personal resting heart rate data to show why measuring over time matters more than fixating on a single score. She explains how trends reveal stress, recovery, and adaptation, and why comparing yourself to your own baseline is the most useful approach. Learn practical steps to measure consistently, contextualize changes, experiment with one behavior, and use your physiological data to make intentional improvements in sleep, recovery, and performance. BONUS EPISODE 3: ON THIS EPISODE, WE'LL COVER ✔ What resting heart rate can reveal about stress, recovery, and adaptation over time ✔ The story hidden in my own data — from a high of 57 bpm in February to 53 bpm in August ✔ Why the six-month trend matters — and what my 2% lower average may be telling me ✔ How stress and training load can show up in your physiology before you consciously recognize it ✔ Why recovery and nervous-system regulation matter for building a more resilient baseline ✔ How to find your own RHR baseline instead of comparing yourself with someone else ✔ How to look for deviations and patterns across weeks and months—not individual days ✔ How to connect RHR with sleep, HRV, recovery, training, stress, and life events ✔ How to run your own personal experiment: change one variable, measure, and see what happens ✔ The bigger lesson: What gets measured over time can reveal a story you couldn't see day to day. Welcome back to the Neuroscience Meets Social and Emotional Learning Podcast, where we bridge neuroscience, social and emotional learning, and human performance so we can create measurable improvements in our well-being, achievement, leadership, productivity, and results. I'm Andrea Samadi, and if you've been following along through Season 16, you'll know that we've been building what I call The Brain's Operating System for Human Performance—a neuroscience-based framework designed to help us understand how the different systems of the brain and body work together to influence how we learn, adapt, connect, lead, and ultimately how we perform. We are currently in Phase 3 where we are covering Movement, Learning and Cognition. If you just finished Episode 405[i] with Dr. Kristen Holmes, you know we've been looking at recovery as an essential part of our Movement Loop. Movement → Brain Activation → Attention → Learning → Recovery → Adaptation → Performance → Greater Capacity. And Kristen's work has reinforced something I've learned after years of tracking my own physiology: What gets measured gets improved. But this week, I wanted to dive into my own personal data to show us something I think is easy to miss: Sometimes what gets measured over time reveals a story you simply couldn't see day to day. When we're looking at a wearable every morning, it's easy to become focused on today's number. Today's recovery score. Today's HRV. Today's resting heart rate. Was it higher? Was it lower? But one number—or even one week—rarely tells us very much about the direction we're actually moving. It's when we begin to zoom out that patterns emerge. And that's exactly what happened when I looked more closely at my resting heart rate this year. What initially looked like a collection of numbers began to tell a much bigger story about stress, recovery, consistency, and adaptation. So my hope for this episode isn't that you compare your resting heart rate to mine. Your numbers will be different. My hope is that this episode encourages you to become curious about your own data. Maybe you track sleep. Maybe it's HRV. Resting heart rate. Recovery. Exercise. Blood pressure. Steps. Or even something as simple as your energy, mood, or ability to focus. Take one metric and zoom out. Look at three months. Six months. Maybe even a year. And instead of asking, “Is today's number good or bad?” Ask a different question: “What is the trend that I'm seeing here, trying to tell me?” Is something improving? Is something slowly moving in the wrong direction? Does your physiology change during periods of higher stress? (like you will see mine did). Can you see what happens when you sleep more consistently, exercise differently, recover better, or change one habit? Because sometimes the most valuable insight isn't found in today's score. It's hidden in the pattern. And once you can see the pattern, you have information you can actually use. That's really the purpose of sharing my personal data with you today. Not to say, “Here's what worked for me, so you should do exactly the same thing.” But to show you what can happen when we become students of our own physiology. We measure. Find the tool that works best for you. We notice. Patterns…ups and downs. We experiment. We become intentional with our behaviors to change/improve the numbers. We adjust and try something new/different. And then we measure again. Because ultimately, what gets measured gets improved—but what gets measured over time can reveal the story that you tell you more than just a bunch of numbers. And sometimes that story shows us exactly where our next opportunity for change might be. And that's exactly what happened with my resting heart rate. Earlier this year, I watched my monthly average climb to 56...and then 57 beats per minute. You can see my data in the show notes. Sept and October were even, at 54, and then something happened in November that took my RHR up, and it kept climbing.  I know what was happening in those months to cause the increase. And I went all out to protect my recovery. I worked on rest, hydration, extra exercise, and recovery sessions. Then it began coming down. in March 54 in April 53 The 56 in May isn't the most accurate representation of what was happening with my data, as we travelled internationally and there were 5 days my whoop didn't calculate my score correctly (something to do with the change in time zones) so I'm not going to say that I was stressed out during a relaxing vacation. But something happened that caught my attention. You can see it with the graphics in the show notes. My newest six-month WHOOP average dropped from 55 to 54 beats per minute—2% lower than the previous six months. This NEW result was highlighted in GREEN for me to notice the improvement. For the first time in this story, the baseline itself had moved. And that's what we're going to dive into today. Because this episode isn't really about whether 53 is a good resting heart rate. It's about something much more useful: Do you know your baseline with YOUR RHR—and do you know which direction it's moving? Even better, if you can forsee that it will be moving up, like I knew it was going to in January/February, do you have strategies in place to buffer the stress, and keep this number as close as you can to your baseline? Let's dive into this bonus episode. The Story Behind My Resting Heart Rate: Do You Know Yours? There's a number I've been watching for the past year. I watched it raise higher (when I'm stressed) and go lower when I'm doing all the right things to rest and recover. When I zoom out and look at this number over the past year, it tells a fascinating story about my fitness, recovery, stress, and the way my body is adapting. That number is my resting heart rate. And today I want to ask you: Do you know yours? Because one of the biggest lessons I've learned from nearly five years of tracking my physiology is something we've talked about throughout this podcast: What gets measured gets improved. But I think I need to add something to that. What gets measured over time reveals the story. And my newest data makes that clearer than ever. PART 1 — WHAT IS RESTING HEART RATE? Resting heart rate, or RHR, is simply the number of times your heart beats per minute while your body is at rest. Normal Ranges and Fitness[ii] Average adults: 60 to 100 bpm. Active adults: 55 to 85 bpm. Athletes: 40 to 60 bpm, because their heart muscle is strong and pumps blood with ease For adults, resting heart rate varies considerably between individuals. Fitness, genetics, age, sleep, stress, illness, medications, hydration, alcohol, temperature and training load can all influence it. So I'm not interested in comparing my resting heart rate with someone else's. I'm interested in comparing me with me. That's where wearable data becomes useful. Instead of asking: “Is 53 good?” I'm asking: “What is happening to my baseline over time?” And that distinction matters. PART 2 — MY RHR STORY BEGAN WITH A RISE When I first looked at this data, I focused on January and February. My monthly resting heart rate had climbed: January: 56 bpm. February: 57 bpm. Those numbers weren't alarming. I was experiencing higher levels of stress than usual at that time, and I was even prepared for the stress. But relative to my baseline, (55 bpm) the rise caught my attention. And that's an important distinction. A wearable isn't diagnosing why something happened. It can't look at 57 and tell me: “Andrea, this is stress.” But it can show me that something has changed. Then I can look at the rest of my life. How am I sleeping? How am I training? What's my stress level? Am I recovering? What has changed? That's when data becomes feedback. I was ready to implement some stress reduction strategies to get my RHR and nervous system back to its baseline. PART 3 — THEN THE PATTERN CHANGED After February, here's what happened: March: 54. April: 53. May: 56 (International Trip impacted this data) June: 53. July: 55. August: 53. And I love this part of the story because it wasn't a perfectly straight line. My RHR didn't simply go: 57...56...55...54...53. Real physiology rarely works like that. There were fluctuations. May went back to 56. July went to 55. But my resting heart rate kept returning to 53. April: 53. June: 53. August: 53. That's when I began wondering whether I was seeing something more meaningful than a few good months. And now I have another piece of evidence. PART 4 — THE NEW SIX-MONTH RESULT My newest WHOOP six-month report covers February 23 through August 21, 2026. And this is where the story gets interesting. My previous six-month average resting heart rate was: 55 bpm. My newest six-month average is: 54 bpm. WHOOP shows that as: 2% lower than the previous six months. One beat per minute doesn't sound dramatic. But I'm not looking for dramatic. I'm looking for adaptation. Something to show me that my body responded to the extra recovery that I was implementing to buffer the higher stress. For the first time in this particular story, the six-month average itself has moved down. And that means I'm no longer looking only at a few isolated low readings. The trend is beginning to move. PART 5 — THE AVERAGE WAS HIDING THE STORY This may be my favorite lesson from this entire experiment. Earlier, when I looked at a different six-month window, my average RHR was 55 bpm. And the previous six months? Also 55. If I had stopped there, I could have concluded: Nothing changed. But underneath that average was a changing pattern. My RHR had risen to 57 in February. This makes sense to me when I glance at the data. Then it repeatedly returned to 53 with my focus being on rest/recovery. And eventually the rolling six-month average moved from 55 to 54. This is why one measurement rarely tells the whole story. Trends matter. And sometimes your body is changing before the average catches up. PART 6 — 57 TO 53 There's another way to look at the data. February was my highest monthly average in this January–August period: 57 bpm. August is: 53 bpm. That's approximately 7% lower than that February high. I want to be careful with this number because I'm comparing two monthly endpoints—not two six-month averages. So I wouldn't call this a 7% improvement in my overall cardiovascular health. But it is another signal inside the larger pattern. What was happening in February? What is currently happening in August? And when multiple signals begin pointing in the same direction, (showing an improvement) I'm  paying attention. PART 7 — WHAT CHANGED? This is where I think self-experimentation becomes powerful. I didn't respond to the higher numbers by simply exercising harder. I've spent this year becoming much more intentional about recovery and regulation. Sleep. Daily movement. Zone 2 work. Meditation. Hydration. Infrared sauna. Red-light therapy. Paying attention to training strain. And increasingly, listening to what my physiology is telling me instead of automatically pushing through fatigue. I've also been experimenting with removing alcohol at different times this year, and the changes I've seen in recovery, HRV, sleep stress and resting heart rate have given me another variable to continue watching. I can't take this dataset and say: “This one behavior caused my RHR to fall.” There are too many variables. But I can say: The environment surrounding my physiology changed—and my trend changed with it. That's worth paying attention to. PART 8 — WHY DOES A LOWER RHR MATTER? In many people, particularly when associated with aerobic fitness, a lower resting heart rate can reflect a heart that is able to pump blood efficiently with fewer beats at rest. Training can increase stroke volume—the amount of blood pumped with each heartbeat. That means the heart may not need to beat as frequently to deliver the same cardiac output at rest. Autonomic regulation also plays a role. The sympathetic nervous system helps mobilize us for action. The parasympathetic nervous system supports rest-and-recovery processes. Resting heart rate reflects influences from both, along with many other physiological factors. That's why I don't view RHR as a standalone score. I view it as one piece of my physiological dashboard. RHR. HRV. Sleep. Recovery. Training load. And, most importantly: How I actually feel. PART 9 — THIS CONNECTS DIRECTLY TO THE MOVEMENT LOOP Remember the Movement Loop we've been building in Phase 3: Movement → Brain Activation → Attention → Learning → Recovery → Adaptation → Performance → Greater Capacity. My RHR data brings us directly back to the part of the loop I don't want us to overlook: Recovery → Adaptation. Exercise provides the stimulus. But we don't become fitter during the stimulus itself. The body needs an opportunity to respond to that stimulus. To repair. To replenish. To adapt. And eventually, that adaptation may become visible in our trends. That's why recovery isn't the opposite of performance. Recovery is part of the process that makes performance possible. PART 10 — THE BIGGER LESSON This episode isn't really about whether your resting heart rate should be 53. Mine doesn't need to be yours. Your number might be completely different. The question is: Do you know your baseline? And more importantly: Do you know which direction it's moving? What increases it? What decreases it? Because your physiology is constantly responding to the way you're living. Training. Sleeping. Recovering. Working. Traveling. Eating. Drinking. Managing stress. And sometimes those changes are happening quietly beneath the surface. Until you measure them. PART 11 — HOW TO IMPLEMENT THIS IN YOUR OWN LIFE So now I want to turn this over to you. I've shown you my resting heart rate story. What's yours? And you don't need five years of WHOOP data to begin looking for it. You just need enough information to establish your baseline, and then you need to become curious about what causes that baseline to change. Here's how I would start. STEP 1 — FIND A WAY TO MEASURE YOUR RESTING HEART RATE CONSISTENTLY First, find the measurement tool that works for you. Maybe that's WHOOP. Maybe it's an Apple Watch, Garmin, Oura Ring, Fitbit, or another wearable. Or maybe you're tracking your resting heart rate another way. The specific device isn't the most important part of this experiment. You can even just count your pulse beats that you get in one minute while resting. Just stay consistent as you measure. If you're going to look for a trend, you want to compare measurements collected under reasonably consistent conditions. We're not trying to find the lowest number we can possibly produce. We're trying to understand our normal pattern. STEP 2 — LEARN YOUR BASELINE Next, don't start by asking: “Is my resting heart rate good?” Start with: “What is normal for me?” Look at your data over time. If you have it, look at your last month. Then three months. Six months. And eventually a year. What number—or range—does your RHR tend to return to? For me, I knew that my baseline was somewhere around the mid-50s. That's why 56 and 57 caught my attention. Those numbers weren't necessarily concerning when compared with somebody else's resting heart rate. Someone else I know has a RHR of 80 and that's in the normal range. The higher scores mattered to me, because they represented a change from my baseline. That's the first lesson: Compare yourself with yourself. STEP 3 — LOOK FOR THE DEVIATIONS Once you understand your baseline, look for the places where your data moves away from it. Don't immediately label the change as good or bad. Just become curious. When did your RHR rise? When did it fall? Was it one unusual night? Several days? Several weeks? Or did your monthly average actually begin to move? This is where we stop looking at individual dots and begin looking for a pattern. STEP 4 — PUT YOUR LIFE NEXT TO YOUR DATA Now comes the part that I think is the most interesting. Take the RHR graph and mentally place your life beside it. Ask yourself: What was happening here? Was work unusually stressful? Were you traveling? Were you sleeping less? Were you sick? Had your training load increased? Were you drinking more—or less—alcohol? Had you changed your exercise routine? Were you recovering differently? What was happening emotionally? What was happening physically? This was important in interpreting my own data. When I saw my RHR increase in January and February, I knew what was happening in my life during those months. And when I saw May increase, I also had context: I had been traveling internationally, and I knew there were issues with several days of my wearable data. Context changes interpretation. A graph can show you what changed. Your life can help you investigate why. STEP 5 — LOOK AT MORE THAN ONE METRIC Here's another important point. Don't interpret resting heart rate completely by itself. Put it next to other information. What was happening with your HRV? Your sleep? Your recovery? Your training load? Your energy? Your stress? And most importantly: How did you feel? One metric gives us a clue. Multiple signals moving together can give us a much richer picture. Think of it as your own physiological dashboard. You're looking for relationships between the signals rather than allowing one number to define whether you're doing well. STEP 6 — CHOOSE ONE VARIABLE TO EXPERIMENT WITH Now we move from observation to action. Ask: “What is one behavior I could change consistently and then watch what happens?” Maybe it's getting to bed earlier. Maybe it's improving hydration. Adding more Zone 2 exercise. Building recovery days into your training. Meditating. Walking. Changing your alcohol intake. Or simply protecting more downtime during a stressful period. Choose something that's meaningful and realistic for you. Then give it time. This is important because we're not trying to manipulate tomorrow morning's score. We're trying to see whether consistent behavior begins to influence a trend. STEP 7 — MEASURE AGAIN And now we come back to the beginning. Measure. Notice. Experiment. Adjust. And measure again. You might even keep a very simple note beside your data: What changed this month? You could write: Higher workload. Travel. Better sleep. Started Zone 2. Stopped drinking alcohol. Illness. Vacation. More recovery. Over time, you begin creating something much more useful than a collection of numbers. You're creating a map of how your body responds to your life. DISCOVER YOUR RHR STORY So here's the experiment I want to leave you with. Pull up your resting heart rate data. And ask yourself these five questions: What is my baseline? When does my RHR move above or below that baseline? What was happening in my life when it changed? What other physiological signals moved with it? What is one behavior I could intentionally change and measure over time? Then zoom out. Don't judge yourself by tomorrow morning. Look for the story. Because the goal isn't to achieve somebody else's resting heart rate. The goal is to understand your own physiology well enough to recognize when something changes. And then have strategies available to respond. That's where measurement becomes useful. It moves us from simply collecting information... to using information to make better decisions. REVIEW — WHAT DID WE LEARN? Before we close, let's pull everything together. We started with one simple metric: resting heart rate. We learned that RHR tells us how many times our heart beats per minute while we're at rest—but the number becomes much more useful when we stop comparing ourselves with other people and begin comparing ourselves with ourselves. Then we looked at my own story. My RHR rose to: 56 bpm in January. And then: 57 bpm in February. Because I understood what was happening in my life at the time, those increases gave me information I could use. Rather than simply pushing harder, I became increasingly intentional about recovery. Then the pattern began to change. My RHR repeatedly returned toward 53. And eventually something even more interesting happened. My newest six-month average moved from: 55 bpm → 54 bpm. WHOOP identified that as: 2% lower than my previous six-month average. One beat per minute. Not dramatic. But that's exactly the point. We're not looking for dramatic. We're looking for patterns. We're looking for evidence that the system may be adapting over time. And that's why my biggest lesson from this experiment isn't: “My resting heart rate is 53.” It's: “I understand my resting heart rate better than I did before.” I know my baseline. I know some of the circumstances that push it higher. I'm beginning to understand some of the behaviors associated with it moving lower. And most importantly, I know to keep watching the trend. CONCLUSION — BECOME A STUDENT OF YOUR OWN PHYSIOLOGY This brings us back to something Dr. Kristen Holmes reinforced in Episode 405: What gets measured gets improved. But after looking at this data, I want to expand that idea. What gets measured gives us information. What gets measured consistently reveals patterns. And what gets measured over time can reveal a story. That's the opportunity I hope you take away from this episode. Become curious about your own physiology. Not obsessed with it. Not controlled by a score. Curious. Learn your baseline. Notice when something changes. Put that change into the context of your life. Experiment thoughtfully. And then zoom back out and see what happened. Because ultimately, we're not collecting data just to collect more data. We're trying to turn: Data → Awareness → Action → Adaptation. And that brings us right back to our Movement Loop: Movement → Brain Activation → Attention → Learning → Recovery → Adaptation → Performance → Greater Capacity. Your resting heart rate is only one metric. But it gives us a perfect example of what adaptation can look like when we stop staring at today's number and start paying attention to the larger pattern. So sometime after listening to this episode, open your own data. Go back three months. Six months. A year if you can. And ask yourself: “What story has my body been trying to tell me?” You might be surprised by what you find. COMING NEXT — BONUS EPISODE 4 And there's one part of my own physiological dashboard that I deliberately haven't explored deeply today. Sleep. Because recovery doesn't end when we stop exercising. Some of the most important recovery processes happen while we're asleep. So before we return to Dr. John Medina and move deeper into attention, learning, and cognition, I want to stay with the recovery side of our Movement Loop for one more bonus episode. In Bonus Episode 4, we're going to investigate restorative sleep. What exactly is restorative sleep? How can we measure it? What can our sleep data tell us? And perhaps most importantly: How can we use that information to improve the way we recover, adapt, and perform? We'll apply the same approach we used today. Not just: “How did I sleep last night?” But: “What story is my sleep telling me over time?” Because movement creates the stimulus. Recovery creates the opportunity to adapt. And sleep may be one of the most important places where that recovery takes place. I'll see you next time for Bonus Episode 4: The Story Behind My Restorative Sleep. REFERENCES [i]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 405 “Movement Isn't Enough: How Recovery Drives Adaptation”  https://andreasamadi.podbean.com/e/movement-isnt-enough-how-recovery-drives-real-adaptation/   [ii] Health Direct “What is RHR?” https://www.healthdirect.gov.au/resting-heart-rate

Episode Description:This is a From the Archive episode with Arianna Huffington.Arianna Huffington returns to the show for a conversation about sleep, success, reinvention, and the cultural delusion that burnout is the price of achievement.James begins by asking practical sleep questions: Is nine hours too much? Can sleep be split into two four-hour blocks? Arianna explains that for most people, seven to nine hours is the real range, and that sleep should leave a person fully recharged, not limping through the day waiting for a second shift of rest.From there, James rewinds to Arianna's career. Before The Huffington Post, before Thrive Global, before The Sleep Revolution, Arianna had already spent decades writing, appearing on television, entering politics, changing positions, and reinventing herself. She credits her mother with giving her the belief that failure was not the opposite of success, but a stepping stone toward it.One of the central stories is Arianna's second book being rejected by 36 publishers. Out of money and unsure whether she should remain a writer, she walked into a bank in London and asked for a loan. The manager gave it to her. That small act kept her on the path.James and Arianna then talk about The Huffington Post: its rough launch, brutal early reviews, the team behind it, the importance of creating a platform, and the thrill of giving unknown people a chance to be heard. Arianna tells one of her favorite stories about a homeless teenager whose writing on HuffPost helped lead to Harvard discovering him.The conversation then turns to the 2007 collapse that changed Arianna's relationship with sleep. Arianna says the problem was not just personal overwork. It was a collective belief that sleep deprivation is required for success. But James pushes her on the personal side too, and Arianna acknowledges perfectionism: building a company, raising daughters, trying to be a perfect mother, and working through the night after college-tour days with her daughter.Arianna's answer is not a rigid sleep doctrine. It is a series of small steps. Build a transition. Remove devices from the bedroom. Lower the lights. Take a bath or shower. Read a physical book. Use gratitude as the closing scene of the day. If you wake up at 3 a.m., meditate instead of spiraling.The episode closes with joy. For Arianna, sleep is not only about health and productivity. It is about being present enough to experience life while it is happening.Editorial Note:This is a From the Archive episode. References to Arianna's role at The Huffington Post, HuffPost's size and global expansion, her contract, sleep resources, and digital products reflect the original recording period.This episode discusses sleep, medication, insomnia, health, and wellbeing. It should not be treated as medical advice. Anyone dealing with chronic insomnia, sleep medication dependence, depression, narcolepsy, or other health concerns should speak with a qualified clinician.What You'll Learn:Why Arianna says sleep deprivation is not a requirement for achievement.How her 2007 collapse changed her view of success, productivity, and wellbeing.Why most people need seven to nine hours of sleep.Why she sees failure as a stepping stone, not the opposite of success.How her mother shaped her courage, optimism, and relationship to fear.Why The Huffington Post was built as both a journalistic enterprise and a platform for voices.How brutal early reviews tested the HuffPost team.Why Arianna believes teams matter most during hard times.How perfectionism contributed to her burnout.Why sleep affects health, productivity, decision-making, creativity, and joy.Why dreams matter for memory, insight, and new ideas.How to start a sleep transition with small microsteps.Why removing devices from the bedroom is one of the first practical changes.How gratitude can become the “closing scene” of the day.Why waking up in the middle of the night is not the problem—the stress spiral is.How meditation can help turn middle-of-the-night waking into rest.Why being exhausted makes people miss the moment.Timestamped Chapters:[03:02] Arianna Huffington ReturnsJames introduces Arianna and The Sleep Revolution, and they start with the practical question of how much sleep is enough.[03:51] Can You Split Sleep Into Two Blocks?James asks about sleeping four hours in the afternoon and four at night; Arianna explains why waking up fully recharged matters.[05:16] The Secret Origins of Arianna HuffingtonJames moves from sleep to Arianna's long career of writing, media, politics, public life, and reinvention.[06:20] Failure as a Stepping StoneArianna credits her mother with teaching her to aim high and see failure as part of the path.[08:06] Rejected by 36 PublishersArianna remembers running out of money in London, walking into Barclays Bank, and receiving the loan that helped her stay a writer.[09:52] The Huffington Post BeginsArianna explains HuffPost as both a journalism operation and a platform for known and unknown voices.[11:28] The Magic of the InternetArianna tells the story of a homeless teenager whose HuffPost piece helped bring him to Harvard's attention.[11:48] When the Launch Reviews Were BrutalJames asks whether Arianna ever worried HuffPost would fail, and she remembers harsh early criticism.[12:42] Everything Is Rigged in Your FavorArianna describes the spiritual belief that helped her move through fear, uncertainty, and dark periods.[13:18] Moving Continents After HeartbreakArianna explains how leaving a relationship in London led to her life in America, her daughters, her career, and The Huffington Post.[14:19] Life After Selling HuffPostJames asks how Arianna's life changed after the sale, and she explains why the company still felt new because it kept evolving.[15:20] The Collapse That Changed EverythingArianna connects her 2007 collapse from exhaustion to the wellness work that eventually became The Sleep Revolution.[16:32] The Collective Delusion About SleepArianna explains why modern culture wrongly treats sleep deprivation as essential to achievement.[18:02] Perfectionism, Work, and MotherhoodJames pushes on the personal side of Arianna's burnout, and she identifies the pressure to be perfect at work and at home.[20:16] Why Sleep MattersArianna lays out the benefits of sleep across health, productivity, decision-making, creativity, and emotional life.[21:53] What the Brain Does While We SleepArianna explains why sleep is not passive downtime, but a period of active cleanup and restoration.[23:21] Sleep and ProductivityArianna argues that sacrificing sleep for work backfires because it reduces judgment, creativity, engagement, and performance.[25:08] Sleep as a Performance EnhancerJames brings up willpower and negotiation, and Arianna adds the example of athletes using sleep to improve performance.[26:49] First Understand the CrisisArianna explains why people need to change their minds about sleep before they can change their habits.[27:30] Dreams, Memory, and InsightArianna talks about dreams and recommends writing them down when you wake up.[28:32] Sleeping Pills and Better AlternativesJames asks about medication, and Arianna points to behavioral approaches and sleep preparation.[29:50] The Sleep TransitionArianna explains the importance of beginning somewhere, even with just five or ten minutes.[30:57] Escort Your Devices Out of the BedroomArianna recommends turning off phones, laptops, and tablets before bed and creating a clean boundary between day and sleep.[31:24] Bath, Books, Temperature, and GratitudeArianna describes her wind-down routine: water, dedicated sleep clothes, lower lights, a cool room, physical books, and three things she is grateful for.[33:42] The 3 A.M. Anxiety SpiralJames shares his method for postponing middle-of-the-night anxieties until the afternoon.[34:14] Meditation in the Middle of the NightArianna says waking up is not the problem and explains why meditation helps her return to sleep.[36:28] Sleep, Wellbeing, and JoyJames asks whether Arianna feels happy, and she says sleep helps her bring more joy into everything she does.[37:49] Don't Miss the MomentArianna defines joy as being fully engaged and grateful, and shares her mother's reminder that this moment is all we have.Additional Resources:Arianna Huffington Official WebsiteThe Sleep Revolution — Penguin Random HouseThrive — Arianna HuffingtonThrive Global — Arianna HuffingtonArianna Huffington's TED Talk: “How to succeed? Get more sleep”Pulitzer Prize: David Wood of The Huffington PostThe Female Woman — Google BooksSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ep 290 macOS Tahoe 26.7 is Full of References to Unreleased Apple Products Steve Troughton-Smith: It seems pretty clear to me, being able to test iPadOS beside macOS, that even with macOS 27 the Liquid Glass UI is never going to look as good as it does on a HDR OLED display. It looks several times glossier and more crisp when I switch my desktop monitor over to HDR (which I never use), and even better still on the iPad's OLED. This feels like a generational shift as big as the Retina Display, and I think most people are oblivious to it — since no Mac currently comes with a HDR OLED screen. Why and how to check your SSDs Trim correctly - The Eclectic Light Company Apple announces changes for apps in the European Union - MacDailyNews Google Unveils $29 Pixel Tag to Take On Apple's AirTag Zoom flaw let an attacker take over your device, including iPhone and Mac - 9to5Mac Sam Bent: Researchers pulled a 256-bit encryption key out of a device by filming its power LED. The status light on a smart card reader flickers in sync with the chip's power draw, and that power draw leaks the key. They recovered a full ECDSA key from 16 meters away, through a window,… Simon Willison: Qwen 3.8 27B is excellent, but it defaults to wildly overthinking things Mr. Macintosh: This is Steve Jobs son Reed. Inspired by his father's battle with cancer, he studied history & health-related fields at Stanford University. Then he launched the venture capital firm Yosemite, to invest in advanced oncology and academic research aimed at making cancer non-lethal Daniel Belfort: Introducing Offprint™ — the physical magazine made from everything you "save for later" but never actually go back to read. Find online, read offline. Print media is back! Mikijeva zanimacija sa softverom za mejling liste: mlmmj Postfix Macjordomo Ubuntu Server Virtual Buddy Zahvalnice Snimano 21.8.2026. Uvodna muzika by Vladimir Tošić, stari sajt je ovde. Logotip by Aleksandra Ilić. Artwork epizode by Saša Montiljo, njegov kutak na Devianartu

Gram-negative resistance is beautifully intricate, scientifically elegant, and very complex. Nothing is more exciting than the recently approved and bursting pipeline of beta-lactamase inhibitors. Listen to Drs. Sam Aitken and Christophe Le Terrier, along with host Dr. Erin McCreary, describe the nuanced enzymology and other antibacterial properties of beta-lactamase inhibitors. This episode also discusses the concepts of stand-alone inhibitors, resistance development, and more. If you want to learn more about sulbactam, clavulanic acid, tazobactam, avibactam, relebactam, vaborbactam, durlobactam, enmetazobactam, zidebactam, nacubactam, ledaborbactam, taniborbactam, and xeruborbactam – this episode is for you! Funding for this podcast was provided by Shionogi Inc. References: 1.      Le Terrier C, Nordmann P, Buchs C, et al. Wide dissemination of Gram-negative bacteria producing the taniborbactam-resistant NDM-9 variant: a One Health concern. J Antimicrob Chemother. 2023;78(9):2382-2384. doi:10.1093/jac/dkad210 2.      Le Terrier C, Nordmann P, Buchs C, Poirel L. Effect of modification of penicillin-binding protein 3 on susceptibility to ceftazidime-avibactam, imipenem-relebactam, meropenem-vaborbactam, aztreonam-avibactam, cefepime-taniborbactam, and cefiderocol of Escherichia coli strains producing broad-spectrum β-lactamases. Antimicrob Agents Chemother. 2024;68(4):e0154823. doi:10.1128/AAC.01548-23 3.      Le Terrier C, Freire S, Viguier C, Findlay J, Nordmann P, Poirel L. Relative inhibitory activities of the broad-spectrum β-lactamase inhibitor xeruborbactam in comparison with taniborbactam against metallo-β-lactamases produced in Escherichia coli and Pseudomonas aeruginosa. Antimicrob Agents Chemother. 2024;68(6):e0157023. doi:10.1128/AAC.01570-23 4.      Le Terrier C, Mlynarcik P, Sadek M, Nordmann P, Poirel L. Relative inhibitory activities of newly developed diazabicyclooctanes, boronic acid derivatives, and penicillin-based sulfone β-lactamase inhibitors against broad-spectrum AmpC β-lactamases. Antimicrob Agents Chemother. 2024;68(11):e0077524. doi:10.1128/AAC.00775-24 Learn more about the Society of Infectious Diseases Pharmacists: https://sidp.org/About Instagram: @SIDPharm ( https://www.instagram.com/sidpharm/) or @breakpointspodcast_sidp (https://www.instagram.com/breakpointspodcast_sidp/) https://www.instagram.com/breakpointspodcast_sidp/?hl=en Facebook: https://www.facebook.com/sidprx LinkedIn:  https://www.linkedin.com/company/sidp/ SIDP welcomes pharmacists and non-pharmacist members with an interest in infectious diseases, learn how to join here: https://sidp.org/Become-a-Member Listen to Breakpoints on iTunes, Overcast, Spotify, Listen Notes, Player FM, Pocket Casts, Stitcher, Google Play, TuneIn, Blubrry, RadioPublic, or by using our RSS feed: https://sidp.pinecast.co/https://sidp.pinecast.co/

Today, we're revisiting Rufus's conversation with Yuval Noah Harari about his book Nexus. It's Harari at his best — a soaring overview of human history that turns, almost imperceptibly, into a gripping argument about the world we are building right now. The questions he raises about how AI affects our politics are even more relevant now than they were back then. At the time, Harari warned that AI was moving "much, much faster" than he expected. Since then, it has only accelerated — and so have Harari's concerns. At Davos this year, he said: "Anything made of words will be taken over by AI. If laws are made of words, then AI will take over the legal system. If books are just combinations of words, then AI will take over books." Which makes the ideas they explore in this conversation feel less like speculation about the future and more like a description of the present. __________

Thu, 20 Aug 2026 19:30:00 GMT http://relay.fm/connected/617 http://relay.fm/connected/617 bleepin and bloopin 617 Federico Viticci, Stephen Hackett, and Myke Hurley A bunch of future Apple hardware has leaked in a beta of macOS Tahoe. The guys go through the list and then consider the iPad mini's place in the world and the UI changes coming with Golden Gate. A bunch of future Apple hardware has leaked in a beta of macOS Tahoe. The guys go through the list and then consider the iPad mini's place in the world and the UI changes coming with Golden Gate. clean 4716 A bunch of future Apple hardware has leaked in a beta of macOS Tahoe. The guys go through the list and then consider the iPad mini's place in the world and the UI changes coming with Golden Gate. This episode of Connected is sponsored by: Shipaton, from RevenueCat: The world's biggest mobile hackathon for people who actually ship. Bolt.new: Build apps with AI. Get a free 30-day Pro account. Squarespace: Save 10% off your first purchase of a website or domain using code CONNECTED. Links and Show Notes: Get Connected Pro: Preshow, postshow, no ads. Submit Feedback Jon Wearing His Pickle Shirt – Mastodon Things 3's Repeating Task Feature Restructured - 512 Pixels My One Problem with Things 3 - 512 Pixels Repeating To-Dos, Refined - Things Blog - Cultured Code Twelve – The Enthusiast Relay Turns 12 - 512 Pixels Ask Us Questions for the Relay Q&A! Departures - Relay iPad Mini 8: Release Date, Pricing, and What to Expect - MacRumors HoverBar Tower – Twelve South Golden Gate Beta 6 Turns Stoplights into Liquid Glass - 512 Pixels macOS Tahoe 26.7 is Full of References to Unreleased Apple Products - MacRumors Apple Accidentally Leaked More Than 10 New Products in macOS Update - MacRumors Product Recall: Belkin Auto-Tracking Stand Pro with DockKit (2511-0224) - GOV.UK Apple's Camera-Equipped AirPods Confirmed: See Them in Action - MacRumors Apple's Camera-Equipped AI AirPods Remain on Track for 2027 Despite Video Leak - Bloomberg Camera-equipped AirPods reportedly won't launch in 2026, despite demo video leak - 9to5Mac Meta glasses are a

Thu, 20 Aug 2026 19:30:00 GMT http://relay.fm/connected/617 http://relay.fm/connected/617 Federico Viticci, Stephen Hackett, and Myke Hurley A bunch of future Apple hardware has leaked in a beta of macOS Tahoe. The guys go through the list and then consider the iPad mini's place in the world and the UI changes coming with Golden Gate. A bunch of future Apple hardware has leaked in a beta of macOS Tahoe. The guys go through the list and then consider the iPad mini's place in the world and the UI changes coming with Golden Gate. clean 4716 A bunch of future Apple hardware has leaked in a beta of macOS Tahoe. The guys go through the list and then consider the iPad mini's place in the world and the UI changes coming with Golden Gate. This episode of Connected is sponsored by: Shipaton, from RevenueCat: The world's biggest mobile hackathon for people who actually ship. Bolt.new: Build apps with AI. Get a free 30-day Pro account. Squarespace: Save 10% off your first purchase of a website or domain using code CONNECTED. Links and Show Notes: Get Connected Pro: Preshow, postshow, no ads. Submit Feedback Jon Wearing His Pickle Shirt – Mastodon Things 3's Repeating Task Feature Restructured - 512 Pixels My One Problem with Things 3 - 512 Pixels Repeating To-Dos, Refined - Things Blog - Cultured Code Twelve – The Enthusiast Relay Turns 12 - 512 Pixels Ask Us Questions for the Relay Q&A! Departures - Relay iPad Mini 8: Release Date, Pricing, and What to Expect - MacRumors HoverBar Tower – Twelve South Golden Gate Beta 6 Turns Stoplights into Liquid Glass - 512 Pixels macOS Tahoe 26.7 is Full of References to Unreleased Apple Products - MacRumors Apple Accidentally Leaked More Than 10 New Products in macOS Update - MacRumors Product Recall: Belkin Auto-Tracking Stand Pro with DockKit (2511-0224) - GOV.UK Apple's Camera-Equipped AirPods Confirmed: See Them in Action - MacRumors Apple's Camera-Equipped AI AirPods Remain on Track for 2027 Despite Video Leak - Bloomberg Camera-equipped AirPods reportedly won't launch in 2026, despite demo video leak - 9to5Mac Meta glas

Growth isn't automatic, but it can be guaranteed. In this week's episode, the first in a two-part series, John reveals his personal blueprint for guaranteed growth and the three simple disciplines that set extraordinary leaders apart. After his lesson, Mark Cole and Chris Robinson offer strategies to help you turn intentional growth into a daily habit, no matter where you're starting. Key takeaways:  You can't learn anything while you're talking.  Sustained thinking will change your life.  Your growth must be intentional. Our BONUS resource for this episode is the Growth Guarantee (Part 1) Worksheet, which includes fill-in-the-blank notes from John's teaching. You can download the worksheet by visiting MaxwellPodcast.com/Guarantee and clicking "Download the Bonus Resource." Take the next step in your growth journey and become a Maxwell Leadership Certified Team Member. Click here to speak with a Program Advisor today!  References:  Watch this episode on YouTube! Get the Every Day with Purpose online course for 75% off Apply this week's episode with other growth-minded leaders in the Maxwell Leadership Podcast Social Community Rise with strength, clarity, and purpose with Kelvin Henry's guide to resilience Join the Maxwell Leadership Certified Team

You don't have time to sift through endless financial content. That's why I do it for you. Get exclusive downloads and my top 5 must-read articles in a quick, easy-to-digest email. Sign up for my newsletter. -----  Making smart financial choices is easier when the rules are clear. But what happens after you've saved consistently, invested well, and built meaningful wealth—yet several reasonable paths remain? This episode explores how financial planning changes when the checklist runs out and judgment takes over. Listen now and learn: ► Why knowing your net worth may not answer your most important financial question ► How individually sensible decisions can work against one another ► When added complexity improves a financial plan—and when it gets in the way ► What decades of financial discipline should ultimately make possible   Visit www.TheLongTermInvestor.com for show notes, free resources, and a place to submit questions. Editing and post-production work for this episode was provided by The Podcast Consultant (⁠https://thepodcastconsultant.com⁠)   Disclosure: This content, which contains security-related opinions and/or information, is provided for informational purposes only and should not be relied upon in any manner as professional advice, or an endorsement of any practices, products or services. There can be no guarantees or assurances that the views expressed here will be applicable for any particular facts or circumstances, and should not be relied upon in any manner. You should consult your own advisers as to legal, business, tax, and other related matters concerning any investment. The commentary in this "post" (including any related blog, podcasts, videos, and social media) reflects the personal opinions, viewpoints, and analyses of the Plancorp LLC employees providing such comments, and should not be regarded the views of Plancorp LLC. or its respective affiliates or as a description of advisory services provided by Plancorp LLC or performance returns of any Plancorp LLC client. References to any securities or digital assets, or performance data, are for illustrative purposes only and do not constitute an investment recommendation or offer to provide investment advisory services. Charts and graphs provided within are for informational purposes solely and should not be relied upon when making any investment decision. Past performance is not indicative of future results. The content speaks only as of the date indicated. Any projections, estimates, forecasts, targets, prospects, and/or opinions expressed in these materials are subject to change without notice and may differ or be contrary to opinions expressed by others. Please see disclosures here.

Tue, 18 Aug 2026 20:45:00 GMT http://relay.fm/upgrade/633 http://relay.fm/upgrade/633 iPhone Tippy-Top 633 Jason Snell and Myke Hurley Oops! All segments! This week we've got Snell Talk (tea), Upstream (Apple TV), Lawyer Up (regulations), Rumor Roundup (new iPhones), The Betails (final betas?), and Ask Upgrade! Oops! All segments! This week we've got Snell Talk (tea), Upstream (Apple TV), Lawyer Up (regulations), Rumor Roundup (new iPhones), The Betails (final betas?), and Ask Upgrade! clean 5941 Oops! All segments! This week we've got Snell Talk (tea), Upstream (Apple TV), Lawyer Up (regulations), Rumor Roundup (new iPhones), The Betails (final betas?), and Ask Upgrade! This episode of Upgrade is sponsored by: Shipaton, from RevenueCat: The world's biggest mobile hackathon for people who actually ship. Scribe: AI-powered workflow documentation. Get your first month free. Keeper: Get 60% off personal and family plans. Squarespace: Save 10% off your first purchase of a website or domain using code UPGRADE. Links and Show Notes: Get Upgrade+. More content, no ads. Check out Upgrade merch! Submit Feedback Twelve – The Enthusiast New Mexico Tea Company Assam Breakfast | Organic – New Mexico Tea Company 'Ted Lasso' Season 4 Enters The Pitch With Record Premiere Audience Eddy Cue said the thing we wanted to hear on future Ted Lasso seasons - 9to5Mac Apple TV just added a bunch of classic movies to stream for free - 9to5Mac Apple TV Could Gain Major Warner Bros. Titles via Acquisition - MacRumors Apple Hires American Airlines' Nate Gatten as Government Affairs Chief - Bloomberg Trump Administration Opposes Any Plan by Apple to Use Chinese Memory Chips, Lutnick Says - WSJ Apple trains its own AI model for China market with Alibaba's support, sources say | Reuters Apple trained its own AI model for China with help from Alibaba | The Verge Apple and Epic argue over how much Apple should get from purchases made outside the App Store | The Verge Epic responds to Apple's bid for settlement talks in App Store case - 9to5Mac Supreme Court to Hear Apple Appeal Over Contempt Ruling - Bloomberg macOS Tahoe 26.7 is Full of References to Unreleased Apple Products - MacRumors Apple's Camera-Equipped AirPods Confirmed: See Them in Action - MacRumors Tim Cook: Apple will ‘double down on secrecy on products' | The Verge Cortex - Relay Apple's Glass-Centric 20th-Anniversary iPhone Remains on Track for 2027 - Bloomberg Leaker: All-Glass 2027 iPhone Still on Track Despite Cancellation Rumors - MacRumors Exclusive | Apple in Talks to Pay Publishers to Improve AI-Powered Siri - WSJ Report: Apple seeks publisher deals to give Siri AI better access to current events - 9to5Mac Apple Now Stockpiling More Components Amid Rising Prices - MacRumors iOS Version History Chart – Thinky Bits Everything New in iOS 27 Beta 5 - MacRumors Here's what's new with iOS and macOS 27 beta 6 - 9to5Mac Golden Gate Beta 6 Turns Stoplights into Liquid Glass - 512 Pixels Daring Fireball: Nature Is Healing: MacOS 27 Golden Gate Beta 6 Adds Redesigned Traffic Light Window Controls RedirectWeb StrawPoll Timery: Time Tracker Where I Have Been –The Enthusiast

Spookies, we've been meaning to cover The Skeleton Key (2005) for a while now, so when Swamp Ass August entered the conversation, we knew it had to be part of the lineup. An iconic mid-aughts horror movie starring not one, not two, but three Oscar-nominated actors, this flick nails the Southern Gothic aesthetic and definitely brings the talent. That being said, it's not without its blind spots — and there's always danger when you dabble in things you don't understand. Join us in the bayou as we talk comps, clues, and culture on a new Spooky Tuesday. References: https://hcagrads.hypotheses.org/5111https://www.reddit.com/r/horror/comments/el2d08/what_did_get_out_have_that_the_skeleton_key_didnt/

Tue, 18 Aug 2026 20:45:00 GMT http://relay.fm/upgrade/633 http://relay.fm/upgrade/633 Jason Snell and Myke Hurley Oops! All segments! This week we've got Snell Talk (tea), Upstream (Apple TV), Lawyer Up (regulations), Rumor Roundup (new iPhones), The Betails (final betas?), and Ask Upgrade! Oops! All segments! This week we've got Snell Talk (tea), Upstream (Apple TV), Lawyer Up (regulations), Rumor Roundup (new iPhones), The Betails (final betas?), and Ask Upgrade! clean 5941 Oops! All segments! This week we've got Snell Talk (tea), Upstream (Apple TV), Lawyer Up (regulations), Rumor Roundup (new iPhones), The Betails (final betas?), and Ask Upgrade! This episode of Upgrade is sponsored by: Shipaton, from RevenueCat: The world's biggest mobile hackathon for people who actually ship. Scribe: AI-powered workflow documentation. Get your first month free. Keeper: Get 60% off personal and family plans. Squarespace: Save 10% off your first purchase of a website or domain using code UPGRADE. Links and Show Notes: Get Upgrade+. More content, no ads. Check out Upgrade merch! Submit Feedback Twelve – The Enthusiast New Mexico Tea Company Assam Breakfast | Organic – New Mexico Tea Company 'Ted Lasso' Season 4 Enters The Pitch With Record Premiere Audience Eddy Cue said the thing we wanted to hear on future Ted Lasso seasons - 9to5Mac Apple TV just added a bunch of classic movies to stream for free - 9to5Mac Apple TV Could Gain Major Warner Bros. Titles via Acquisition - MacRumors Apple Hires American Airlines' Nate Gatten as Government Affairs Chief - Bloomberg Trump Administration Opposes Any Plan by Apple to Use Chinese Memory Chips, Lutnick Says - WSJ Apple trains its own AI model for China market with Alibaba's support, sources say | Reuters Apple trained its own AI model for China with help from Alibaba | The Verge Apple and Epic argue over how much Apple should get from purchases made outside the App Store | The Verge Epic responds to Apple's bid for settlement talks in App Store case - 9to5Mac Supreme Court to Hear Apple Appeal Over Contempt Ruling - Bloomberg macOS Tahoe 26.7 is Full of References to Unreleased Apple Products - MacRumors Apple's Camera-Equipped AirPods Confirmed: See Them in Action - MacRumors Tim Cook: Apple will ‘double down on secrecy on products' | The Verge Cortex - Relay Apple's Glass-Centric 20th-Anniversary iPhone Remains on Track for 2027 - Bloomberg Leaker: All-Glass 2027 iPhone Still on Track Despite Cancellation Rumors - MacRumors Exclusive | Apple in Talks to Pay Publishers to Improve AI-Powered Siri - WSJ Report: Apple seeks publisher deals to give Siri AI better access to current events - 9to5Mac Apple Now Stockpiling More Components Amid Rising Prices - MacRumors iOS Version History Chart – Thinky Bits Everything New in iOS 27 Beta 5 - MacRumors Here's what's new with iOS and macOS 27 beta 6 - 9to5Mac Golden Gate Beta 6 Turns Stoplights into Liquid Glass - 512 Pixels Daring Fireball: Nature Is Healing: MacOS 27 Golden Gate Beta 6 Adds Redesigned Traffic Light Window Controls RedirectWeb StrawPoll Timery: Time Tracker Where I Have Been –The Enthusiast

Your brain is a master storyteller. The problem? It's also an unreliable narrator. We like to think our beliefs are built on facts, logic, and careful reasoning. But psychologist and author Owen Fitzpatrick argues that the process often works in reverse: we decide what feels true, then search for evidence that proves us right. This can reinforce limiting beliefs, fuel political polarization, and make us surprisingly susceptible to propaganda. In this conversation with guest host Michael Kovnat, Owen explores how these narratives shape our confidence, identity, and decisions — and what it takes to change them.

Episode Description:Nancy Cartwright is best known as the voice of Bart Simpson. But in this archive conversation, James is interested in the artist behind the voice.Nancy joins the show to talk about In Search of Fellini, the film she co-wrote with Peter Kjenaas based on her own trip to Italy in the 1980s. At the time, Nancy was already working as an actress and voiceover performer, but she became obsessed with Federico Fellini's La Strada. She studied scenes from the film in acting class, felt deeply connected to Giulietta Masina's performance, and eventually decided she wanted to get the rights to adapt La Strada for the stage.So she wrote Fellini letters. When she finally got a response telling her not to come because Fellini would be working, Nancy heard something else: he would be there.She went anyway.That decision becomes the central metaphor of the episode. Nancy describes the trip not as a business errand, but as an immersion into life, art, culture, language, risk, chance encounters, and personal transformation. The film's line—sometimes you have to travel far, far away to find what is closest to you—comes from one of those real encounters.James and Nancy also talk about her earlier career. Nancy explains how she found her way from speech competitions in Ohio to radio work, to studying with Daws Butler, to acting classes with Milton Katselas. She shares stories about auditioning for Cheers, getting a part after walking straight out of the casting room, and learning that if you surprise yourself, you can surprise everyone else.That lesson also applies to The Simpsons. Nancy originally went in to audition for Lisa, but when she saw Bart's description—“a 10-year-old school-hating underachiever and proud of it”—she knew instantly that was the part. She trusted the instinct.The conversation becomes a meditation on creativity. Mentorship matters. Preparation matters. But at some point, the artist has to do the work, throw it away, walk into the room, and trust what happens.Nancy's story is about voice acting, Fellini, and Bart Simpson. But it is also about making the leap from talent to authorship, from performing other people's words to finding the story only you can tell.Editorial Note:This is a From the Archive episode. References to In Search of Fellini as a new or limited-release film, The Simpsons at that point in its run, Nancy's projects, and release timing reflect the original recording period.What You'll Learn:Why Nancy Cartwright calls herself one of the most recognizable voices attached to an unrecognizable face.How Bart Simpson's voice fits into Nancy's own personality and childhood mischief.Why La Strada affected Nancy so deeply as a young actress.How Nancy's trip to Italy became the foundation for In Search of Fellini.Why “sometimes you have to travel far, far away to find what is closest to you” became the emotional center of the film.How Nancy learned voice acting from Daws Butler.What Milton Katselas taught her about surprising herself.Why walking out of a Cheers audition helped her get the role.How to create an effect without making it feel calculated.Why auditions are not just competitions, but opportunities to fulfill a decision.How Nancy knew Bart was the right role even though she had been called in for Lisa.Why artists need preparation, mentorship, instinct, immersion, and commitment.How The Simpsons has lasted through writing, love, improv, and a giant universe of relatable characters.Why Nancy believes artists have a responsibility to connect with people on a deeper wavelength.How making In Search of Fellini took more than 20 years of persistence, revision, and collaboration.Timestamped Chapters:[02:00] The Most Unknown Famous Person in the WorldJames introduces Nancy Cartwright and asks what it is like to be instantly recognizable by voice but not by face.[02:43] Bart Simpson Enters the RoomNancy demonstrates why millions of people know her even if they do not know what she looks like.[03:04] Bart on an AirplaneNancy tells the story of using Bart's voice on a flight to the UK and entertaining the cockpit crew before landing.[04:55] Beyond Bart SimpsonJames introduces Nancy's broader creative life and her film In Search of Fellini.[06:37] The Pearl Is the Autobiography of the OysterJames connects Fellini's idea of autobiography and art to Nancy's film.[06:54] Traveling Far Away to Find What Is ClosestNancy explains the line from the movie and how it came from her real trip to Italy.[07:47] Studying La StradaNancy describes discovering Fellini's La Strada in acting class and becoming captivated by Giulietta Masina's performance.[10:43] Mentors, Acting Class, and Early RolesJames connects Nancy's early acting work, voiceover success, Daws Butler, Milton Katselas, and her growing artistic identity.[10:47] The Cheers AuditionNancy tells the story of walking out of an audition and discovering that the casting team loved it.[11:39] Surprise Yourself, Surprise Everyone ElseNancy shares Milton Katselas's advice and James identifies the broader lesson behind the audition.[13:18] Authenticity vs. CalculationNancy explains why an effect only works when it is sincere, not staged.[13:52] The Lobster Hat AuditionNancy tells the story of Marian Rose White, a strange hat, thick glasses, and how she was already auditioning before she entered the room.[17:47] You Are On Before You Walk InJames and Nancy turn the audition story into a larger lesson about authenticity and preparation.[18:24] Twenty Years of Writing In Search of FelliniNancy explains how the film evolved through many versions before becoming the final story.[21:05] Finding the Authentic Artistic SelfJames connects Lucy's journey in the film to Nancy's own search for her artistic identity.[21:47] Why Nancy Went to ItalyNancy explains how studying La Strada turned into a real-life mission to find Fellini and ask for the rights.[22:14] Storytelling, Speech Competitions, and Childhood MischiefNancy talks about growing up as one of six kids, discovering performance, and realizing there was a little Bart in her from the beginning.[25:23] Finding Daws ButlerNancy explains how a Warner Brothers contact led her to Daws Butler and how that mentorship changed her career.[27:14] Learning the Professional CraftEven with natural talent, Nancy spent years studying before Daws felt she was ready to record a proper voiceover tape.[30:23] Ride the Horse in the Direction It's GoingNancy reflects on seizing the moment and following the career openings that appear.[31:00] Make a Decision and Back It FullyNancy explains how artists can overcome comparison and negative voices by committing to the choice they make.[33:34] Trust the Work, Then Throw It AwayNancy describes the balance between preparation and presence: do the work, then go in and trust yourself.[33:57] Auditioning for Lisa, Choosing BartNancy remembers seeing Bart's character description next to Lisa's and immediately knowing where her instinct pointed.[35:21] Art as a WavelengthNancy explains why art can reach people beyond logic and pull something out of them emotionally.[37:04] Letters to FelliniNancy describes writing Fellini repeatedly, finally getting a response, and deciding to go to Italy anyway.[39:07] Immersing Herself in ItalyThe trip becomes more than a meeting. Nancy wants to eat, drink, fall in love, learn the culture, and live inside the experience.[41:18] The Line That Became the MovieNancy explains how a chance encounter in Milan gave her the line about traveling far away to find what is closest.[43:19] Real Life Becomes FilmJames and Nancy connect the people and moments from her trip to the characters and scenes in In Search of Fellini.[44:34] Why Nancy Didn't Play ClaireNancy explains why she realized acting in the film as the mother would distract from the story.[46:02] Maria Bello, Mary Lynn Rajskub, and the CastNancy talks about the actors who brought the film to life and the commitment they brought to the work.[48:00] Returning to Italy After DecadesNancy and her collaborators retrace her old journey, draw from diaries and letters, and rebuild the story.[49:31] Art After FearNancy tells the story of finding a sculpture after a frightening encounter in Venice and how that moment stayed with her.[53:47] Yes, AndJames identifies the improvisational quality in Nancy's life: saying yes to the moment and letting the next connection appear.[56:46] Writing the Script in a WeekAfter years of drafts, the final version comes together quickly because the deeper material had been building for decades.[58:11] Everyone Has an Artist InsideJames and Nancy discuss Fellini's belief that people carry artistic potential that often gets shut down by ordinary life.[01:00:38] Fellini, Bart, and Surreal TruthJames connects Fellini's surreal realism to The Simpsons and Nancy's attraction to Bart.[01:03:50] From One-Woman Show to Feature FilmNancy explains how In Search of Fellini began as a monologue and one-woman show before becoming a movie.[01:07:08] Why The Simpsons LastedNancy credits Springfield's huge cast of relatable characters, the writers, the performers, and the love behind the work.[01:08:42] Nancy's Code for SuccessDo what you love, surround yourself with supporters, be professional, find a mentor, surprise yourself, and seize the moment.[01:10:43] Why the Movie Still Works Without Knowing FelliniJames says viewers do not need to know Fellini to connect with the story of finding the artist inside yourself.[01:12:00] James's Reaction to the FilmJames says the movie made him cry and describes it as a story about finding your authentic self.Additional Resources:Nancy Cartwright Official WebsiteIn Search of Fellini — NetflixNancy Cartwright BiographyNancy Cartwright — Fox / The Simpsons BioNancy Cartwright — Television Academy InterviewIn Search of Fellini — Spotted Cow EntertainmentNancy Cartwright on the Personal Inspiration Behind In Search of FelliniMy Life as a 10-Year-Old BoyLa Strada — The Criterion CollectionFederico Fellini — The Criterion CollectionDaws Butler — Television Academy InterviewsSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Skip the banter: 00:06:48When 12-year-old Sian Kingi vanished during a short bike ride home, investigators were left with a yellow bicycle, reports of a suspicious station wagon and several witnesses who had noticed more than they initially realized. As police followed those details, they uncovered earlier encounters that placed the same couple at the center of increasingly serious concerns. Allison tells Sian's story with a close look at the witness accounts and investigative decisions that began connecting those pieces.Over 150 bonus episodes waiting for YOU: https://www.patreon.com/crimeandcoffeecouple Our Amazon Shop (stuff we like that we share on the show): https://amzn.to/48mohHX All our links (YouTube, Instagram, TikTok, Merch, etc):https://linktr.ee/crimeandcoffee Facebook Group to discuss episodes:www.facebook.com/groups/crimeandcoffeecouplepodcast/ References available at https://www.crimeandcoffeecouple.com a few days after this podcast airs. Case Suggestions Form: https://forms.gle/RQbthyDvd98SGpVq8Remember to subscribe to our podcast in your favorite podcast player. Do it before you forget!If you're listening on Spotify please leave us a 5-star review, and leave a comment on today's episode!If you're on an iPhone, review us on Apple Podcasts please! Scroll to the bottom of the page and hit the stars ;)Ma and Pa appreciate you more than you know.Reminder:Support us and become a Patron! Over 100 bonus episodes:https://www.patreon.com/crimeandcoffeecouplePodcast Intro and Outro music:Seductress Dubstep or TrippinCoffee by Audionautix http://audionautix.comCreative Commons Music by Jason Shaw on Audionautix.com See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this episode Andrea Samadi explores Phase 3 of the Brain's Operating System—movement, learning, and cognition—focusing on the recovery and adaptation side of the "movement loop." She revisits Dr. Kristen Holmes' insights on measuring strain, sleep, and recovery to show how movement provides the stimulus while recovery enables lasting adaptation and greater capacity. The episode offers practical steps: identify your stimulus, track recovery, find your weakest link, and use feedback to train smarter—not just harder—so measurement becomes a tool for meaningful change. IN EPISODE 405, WE WILL COVER: ✔ Why recovery is not the absence of work—it is where adaptation occurs → How recovery allows the brain and body to absorb stress and build greater capacity. ✔ Where Dr. Kristen Holmes fits into the Movement Loop → Movement creates the stimulus; recovery determines how effectively we adapt. ✔ Why measuring your data matters → What gets measured can be adjusted, repeated, and improved. ✔ How to identify your personal recovery patterns → Using sleep, HRV, resting heart rate, strain, stress, and daily behaviors to uncover what helps—or limits—your performance. ✔ Why your recovery formula is uniquely yours → The habits that improve one person's readiness may not produce the same results for someone else. ✔ How recovery helps create more predictable performance → When you understand your patterns, you can make better daily decisions instead of leaving your results to chance. ✔ How repeated behaviors become adaptation → Measure → Adjust → Repeat → Recover → Adapt → Build Capacity. ✔ Where the larger journey is taking us → A preview of The Journey of the Mind Workbook and its five-step process: Understand → Reflect → Apply → Measure → Become ✔ What comes next in the Movement Loop → A Bonus Episode applying recovery science to real-world data, followed by Dr. John Medina on how an activated brain turns experience into attention, learning, and lasting change. EP 405 — From Recovery to Adaptation: Revisiting Dr. Kristen Holmes in Phase 3 WELCOME BACK Welcome back to the Neuroscience Meets Social and Emotional Learning Podcast, where we bridge neuroscience, social and emotional learning, and human performance so we can create measurable improvements in our well-being, achievement, leadership, productivity, and results. I'm Andrea Samadi, and if you've been following along through Season 16, you'll know that we've been building what I call The Brain's Operating System for Human Performance—a neuroscience-based framework designed to help us understand how the different systems of the brain and body work together to influence how we learn, adapt, connect, lead, and perform. Our roadmap has five phases: Phase 1 — Regulation & Safety Where we built the foundation by asking: Is the nervous system regulated enough to learn and grow? Phase 2 — Neurochemistry & Motivation Where we explored the systems that drive us to act, persist, and pursue meaningful goals. And now, we are here—Phase 3: Movement, Learning & Cognition. This is where movement becomes the catalyst for learning, adaptation, and performance. The central idea of Phase 3 is that the brain does not change through information alone. It changes through experience. Through movement. Through challenge. Through recovery. And through the repeated process of adapting to what we ask our brain and body to do. I called the framework we are building in this phase: The Movement Loop: Movement (the stimulus) → Brain Activation (the brain responds) → Attention (the brain becomes engaged and ready to learn) → Learning (new information and experience begin changing neural pathways) → Recovery (the brain consolidates and restores) → Adaptation (the brain and body adjust to the repeated challenge) → Performance (the adaptation shows up in what we can do) → Greater Capacity (we become capable of more) Movement is the stimulus. Brain activation is the response. Attention opens the door to learning. Learning creates change. Recovery helps that change stick. Adaptation builds the system. Performance reveals the result. Greater capacity is what we gain. And then we repeat the cycle. In our last episode, EP 404, we revisited the groundbreaking work of Dr. John Ratey, who helped us understand the front end of this loop. Dr. Ratey showed us that: Movement changes the brain. Exercise activates the brain. It supports attention. It prepares us for learning. And it creates the biological conditions that allow the brain to change. But that leaves us with an important question. What happens after we create the stimulus? Because movement alone isn't enough. Training alone isn't enough. And more strain does not automatically equal more improvement. At some point, the brain and body have to recover from what we've asked them to do And that's where today's episode begins with the back end of the movement loop. WHERE THIS JOURNEY IS GOING Before we move into today's episode, I want to zoom out for a moment and share where I believe this entire journey is taking us. Because as we've been building The Brain's Operating System for Human Performance—making sense of the interviews we've gathered over the past seven years and organizing them into five phases we can all understand and apply—I realized we are doing something much bigger than simply reviewing past episodes. I had to stop for a moment and look at what we've built so far. And that's when something became clear: We are mapping a journey. We aren't finished yet—we are only in Phase 3—but as we continue into Phases 4 and 5, I think you'll begin to see the bigger picture. This is about more than learning how the brain works or connecting social and emotional learning skills to our daily lives. It's about asking: What will we actually do with everything we've learned once we've traveled through all five phases? That's what led me to what I'm calling The Journey of the Mind. We could just as easily call it The Journey of the Brain because we now understand how deeply connected the mind and brain are.[i] But for me, Journey of the Mind has a much older meaning. That phrase takes me all the way back to the late 1990s, when I had the opportunity to watch an unpublished video program with that title, created by my mentor, Bob Proctor. I had no idea where that experience would lead me. But it planted a seed. It encouraged me to stop looking outside of myself for every answer... and to begin looking inward. To become curious about my thoughts. My beliefs. My habits. My potential. And ultimately, the relationship between what happens inside of us and the results we create outside of us. That idea influenced my early writing and eventually became part of the path that led me here. And now, all these years later, I can see that the podcast has evolved into its own Journey of the Mind. Only now, we have neuroscience to help us understand what is happening along the way. We have hundreds of experts. Years of research. Stories. Experiments. Data. And our own lived experience. The five phases give us a way to bring all of that together. We began with Regulation and Safety, because before we can grow, the nervous system needs a stable foundation. Then we moved into Neurochemistry and Motivation, where we explored what drives our behavior. Now, in Phase 3, we are looking at Movement, Learning and Cognition—how experience changes the brain and how recovery and adaptation help us build greater capacity. Next, we'll move into Connection, Emotion and Social Intelligence, because none of us develops in isolation. And finally, we'll reach Integration, Meaning and Human Performance, where these systems begin to come together. And when we reach the end of Phase 5, I want to bring the entire journey into something practical. THE JOURNEY OF THE MIND WORKBOOK I'm currently developing a companion workbook for these five phases. The Journey of the Mind Workbook will help us take what we've learned and apply it to our own lives through a simple process: Understand. Reflect. Apply. Measure. Become. Understand the science. Reflect on our own patterns. Apply what we are learning. Measure what changes. And then ask the bigger question: Who are we becoming? Because the goal isn't simply to know more about neuroscience. It's to use what we know. To identify our gaps. Recognize what is working. Build a clearer understanding of how we learn, recover, connect, perform, and grow. And become more intentional about the future we are creating. The workbook is still taking shape, but it's coming. And my hope is that when we reach the end of these five phases, we won't just have more information. We'll have a map. A clearer understanding of our brain. A deeper understanding of ourselves. A way to measure our growth. And a framework for becoming who we are capable of being. Now, let's return to where we are today... Phase 3: Movement, Learning and Cognition. Before we go further, I want to give you a quick roadmap for today's episode. We're going to explore Kristen Holmes' work through 15 short parts, each one helping us move step-by-step through the recovery and adaptation side of the Movement Loop. (The left side of the loop). We'll begin by clarifying the difference between readiness and adaptation. Then we'll look at the stimulus–recovery–adaptation cycle, revisit Kristen's original idea that what gets measured gets improved, and connect that to what I've learned from tracking my own data over the past five years. From there, we'll explore the difference between training harder and training smarter, why movement is information, why the goal is not maximum strain, and how these same principles apply to learning and performance far beyond exercise. We'll also return to one of my favorite ideas from Kristen's original interview: Your competitive advantage is often built in your downtime. And finally, we'll bring everything back to the Movement Loop and ask the question that really matters: Is what I'm doing building more strain—or building greater capacity? So think of these 10 parts as a guided walk through the second half of the loop... from recovery... to adaptation... to performance... and ultimately to greater capacity. PART 1 — WHY ARE WE RETURNING TO DR. KRISTEN HOLMES? When we first interviewed Dr. Kristen Holmes in 2021 for EP 134[ii], she was Vice President of Performance Science at WHOOP. At the time, I had recently turned 50. I purchased WHOOP because I wanted to improve what I knew was my weakest link: sleep. And in that original conversation, Dr. Holmes introduced ideas that I've now carried with me for more than five years. One of them was this: “What gets measured gets improved.” Another was the idea that what we do in our downtime may actually give us our greatest competitive advantage. At the time, I understood this at one level. Sleep matters. Recovery matters. Strain matters. Your habits outside of the workout matter. But after five years of looking at my own data, I understand her message differently. And I think this is one of the most important things about revisiting experts over time. We hear something at one stage of our development... and then years later, we hear the same idea again with an entirely different level of understanding. We revisited this same 2021 interview earlier in this season during Phase 1: Regulation & Safety on EP 390.[iii] So why are we covering this topic again? Because I realized that Dr. Holmes' work sits at a critical intersection inside our Brain's Operating System. In Phase 1, her work helped us understand regulation and readiness. Her message was: Can your system handle what you are asking it to do today? But in Phase 3, the question changes. Now we're asking: Is what I'm doing today actually helping my system adapt? That's very different. In Phase 1, recovery helped us understand whether the system was ready. In Phase 3, recovery helps us understand whether the system is changing. And that's why we're returning to Dr. Kristen Holmes. Not to repeat what we learned. But to take it one level deeper. Just a note here: while I've been using WHOOP to measure my movement, sleep, strain, and recovery, WHOOP is only one tool. There are many other ways to track these patterns—from other wearable devices and apps to simple measures like sleep duration, resting heart rate, exercise intensity, energy levels, and how recovered you feel. The important point isn't the device you use. It's learning to pay attention to your own patterns and using that feedback to make better decisions. PART 2 — READINESS VS. ADAPTATION Now let's return to the Movement Loop we opened this episode with: Movement → Brain Activation → Attention → Learning → Recovery → Adaptation → Performance → Greater Capacity In our last episode, Dr. John Ratey helped us understand the front end of this loop—how movement activates the brain, supports attention, and creates the conditions for learning. Today, Dr. Kristen Holmes helps us move into the recovery and adaptation side of the loop—what happens after we create the stimulus. This is where we ask a different kind of question. In Phase 1, we looked at Kristen's work through the lens of readiness: What is my capacity today? How much strain can I tolerate? How well did I sleep? What does my HRV tell me? How recovered am I? Do I have the capacity to push? Or would backing off today serve me better? That was the Phase 1 question: Am I ready? But now, in Phase 3, we move one step further around the loop. Now we are asking: Am I adapting? Is the movement I'm doing helping me become stronger? More resilient? More efficient? Better able to recover? More capable than I was before? That is the shift from readiness to adaptation. And this is where Dr. Kristen Holmes' work becomes essential to Phase 3. Because movement may provide the stimulus... but recovery is what gives the brain and body the opportunity to respond to that stimulus, adapt, and ultimately build greater capacity. Or would backing off today serve me better? That was our Phase 1 lens. And it was foundational. Because if the nervous system is depleted, overstressed, or under-recovered, everything downstream is affected. But Phase 3 takes us another step forward. Now we are not only asking: Am I ready? We are asking: Am I adapting? ADAPTATION asks: What is changing because of what I repeatedly do? Am I becoming stronger? More resilient? More efficient? Better able to tolerate stress? Better able to recover? More capable than I was before? And this is where I think recovery is frequently misunderstood. Recovery isn't simply what happens when we stop working. Recovery is not the opposite of performance. Recovery is part of the process that creates future performance. That distinction changes everything. Because the goal is not simply to recover enough to get through today. The goal is to recover in a way that allows the brain and body to become better prepared for tomorrow. So I want to give you one sentence to keep in mind throughout this entire episode: Movement provides the stimulus. Recovery allows the adaptation. That's where Kristen Holmes' work enters Phase 3. Dr. Ratey helped us understand why movement activates the brain and creates the stimulus for change. Dr. Holmes helps us to understand what has to happen afterward if that stimulus is going to become something useful. Something the body can integrate. Something the brain can learn from. Something that eventually becomes greater capacity. PART 3 — THE STIMULUS–RECOVERY–ADAPTATION CYCLE Think about exercise for a moment. When you challenge your body, you create stress. That's not necessarily a bad thing. In fact, some level of challenge is exactly what we need. It's called hormesis, right? The challenge is the signal. It tells the system: Something is being asked of me. But the signal alone isn't what we are looking for. What matters is what your body does afterward. You place a demand on the system. Then the body needs time and resources to respond to that demand. We can think of it very simply: STIMULUS → RECOVERY → ADAPTATION → GREATER CAPACITY The stimulus is the challenge. Recovery is the response period. Adaptation is the change. And greater capacity is the result. The purpose of training isn't simply to create more strain. (Which is what I did for years). The purpose is to create a strain that your system can successfully recover from and adapt to. And that idea changed the way I began looking at my own movement. For years, I thought: Harder must be better. Longer must be better. More must be better. If I could hike for three hours, that had to be better than walking for one. If I could push harder, I assumed I would get better results. If I felt exhausted after a workout, I often assumed that meant I had accomplished more. But the data started showing me something different. Sometimes more strain simply created... more strain. And if I wasn't sleeping enough...(because I was repeating the same thing without enough rest) if I wasn't recovering... if I was stacking high strain on top of stress... then I wasn't necessarily building greater capacity. I could actually be interrupting the very adaptation I was trying to create. This is why one of the most important questions in Phase 3 becomes: How much challenge can my system absorb, recover from, and adapt to? Not: How much can I force myself to do? And this takes us directly back to the lesson Kristen Holmes gave us five years ago. Because if we want to know whether the stimulus we're creating is actually working... we need feedback. We need to see the patterns. We need to understand the relationship between what we do and how our system responds. Which brings us to Part 4: PART 4 — WHAT GETS MEASURED GETS IMPROVED In our Phase 1 episode with Dr. Holmes, I shared something that has become very important to me over the past five years. Once you begin measuring your sleep, your recovery, your strain, and your habits... you stop guessing. And when you stop guessing, patterns begin to emerge. For me, some of those patterns took years to understand. I began seeing that: Too much strain + not enough sleep = poor recovery. Over and over again. I knew intuitively that I was pushing too hard. But knowing something and changing behavior are two very different things. The data eventually forced me to look at the pattern honestly. There were times when I was training hard... waking early... cutting sleep short... and then wondering why my recovery didn't improve. I was giving my system a stimulus. But I wasn't giving it enough opportunity to adapt. That distinction matters. Because the goal is not simply: How much can I do? The better question is: How much can I do, recover from, and adapt to? That is a completely different way of approaching human performance. PART 5 — MY UNDERSTANDING OF RECOVERY HAS CHANGED When I first bought WHOOP in 2021, my weakest link was sleep. I knew I needed to improve it. And I did. Not perfectly. But significantly. What I find interesting now is that as one weakness improves, another one becomes easier to see. That's the value of measurement. Your weakest link can change. In 2021, mine was sleep. Today, I can see other areas much more clearly. Strength training is one. Balancing different kinds of movement is another. And this is where I began looking beyond total exercise time. Instead, I started asking: How much time am I spending in lower intensity movement? How much time am I spending at higher intensity? What happens to my recovery when I increase strain? How much sleep do I need after harder training? How quickly do I recover? What habits seem to help me recover faster? What habits tank my recovery? That's a completely different mindset than: Did I work hard today? PART 6 — TRAIN HARDER VS. TRAIN SMARTER One of the biggest lessons I pulled from Kristen Holmes' work was the difference between training harder and training smarter. In our Phase 1 review, I shared one example that really challenged my assumptions. I went on a walk along the canal near my house. Nothing extreme. I was walking my dogs and wearing a weighted vest. And during this much more moderate activity, I was able to reach Zones 4 and 5 for short periods. That surprised me, because those higher-intensity zones could sometimes be difficult for me to reach even during much longer hikes. I noticed the same thing when I started comparing different trails here in Arizona. When I first moved to AZ, Camelback Mountain—especially the Echo Canyon Trail—was my go-to hike. I used to hike it after work and again on the weekends. It was short, steep, and intense—about a 2.5-mile round trip on Echo Canyon, with the Cholla side a bit longer. So when I later moved to another part of the Valley and started hiking Telegraph Pass at South Mountain, I initially thought: This isn't going to give me the same workout. Telegraph Pass felt less intense. It didn't have that same steep, all-out challenge I was used to on Camelback. But once I started measuring my hikes, or learning new trails that were longer, I saw something I didn't expect. The longer, lower-intensity hikes were sometimes producing more overall strain than the shorter, harder hikes. That honestly shocked me. Because I had always assumed that if something felt harder, it must be giving me better results. But the data showed me that wasn't always true. A longer period of sustained effort—even at a lower intensity—could place a greater total load on my system than a shorter burst of very difficult exercise. And that taught me something important: How hard something feels in the moment is not always the same thing as the total load it places on your body. That was one of the moments when measurement changed the way I thought about exercise. I stopped asking only: How hard did that feel? And started asking: How did my body actually respond? And this is where data becomes useful. Not because the number knows everything. But because the number can reveal something we might otherwise miss. It can become feedback. And feedback helps us learn. PART 7 — MOVEMENT IS INFORMATION Movement is not just calories burned. I hardly ever think about calories anymore. There was a time when I could tell you almost exactly how much effort it took to burn off certain foods. But I think about movement very differently today. Movement is not punishment for what we ate. Movement is not simply exercise. Movement is information. Every time we move, we send signals to the brain and body about the demands being placed on the system. How much strength do I need? How much endurance? How much balance, coordination, speed, or cardiovascular capacity? And when we repeatedly expose ourselves to manageable challenge, the system begins to learn from those signals. It responds. It adjusts. And, with adequate recovery, it adapts. So movement isn't just something we do to burn energy. Movement is one of the ways we teach the brain and body what we want them to become capable of doing.   PART 8 — THE GOAL IS NOT MAXIMUM STRAIN This brings me to what may be the biggest takeaway from today's episode. The goal is not maximum strain. The goal is the right amount of strain for your current capacity. Because too little challenge may not create enough stimulus. But too much challenge without adequate recovery can work against the very adaptation we're trying to create. And this is where Kristen Holmes' message about strain and recovery becomes so powerful. In Phase 1, we used recovery to ask: Should I push today? In Phase 3, we can use recovery to ask: Is my current training producing the adaptation I want? That is a much bigger question. And it applies far beyond exercise. PART 9 — THE SAME PRINCIPLE APPLIES TO LEARNING Think about learning. We don't learn best by forcing information into the brain endlessly without rest. We need exposure. Attention. Practice. Then space. Sleep. Recovery. Integration. And then we return to the material again. Spaced Repetition. The brain changes through repeated cycles of challenge and recovery. So while we're talking today about Kristen Holmes, recovery, movement, and strain... the same architecture appears in learning. It appears in work. It appears in leadership. It appears in stress management. It appears almost anywhere humans are trying to grow. Challenge alone doesn't guarantee growth. Challenge + recovery + repetition creates the conditions for adaptation. PART 10 — YOUR COMPETITIVE ADVANTAGE IS STILL BUILT IN YOUR DOWNTIME One of my favorite ideas from my original conversation with Kristen was something we revisited in Phase 1. Listen to Dr. Holmes' CLIP here. She talked about the importance of what we do in our downtime. That what happens outside of the performance itself may give us our competitive advantage. Five years later, I think I finally understand how deep that idea goes. Your workout may last an hour. Your hike may last two hours. Your presentation may last 45 minutes. Your game may last an afternoon. But adaptation is happening across the rest of the day. What are you doing with the other hours? Are you sleeping? Hydrating? Fueling? Managing stress? Allowing the nervous system to come back down? Giving the body what it needs to repair? That downtime isn't empty time. It's part of the training. PART 11 — RECOVERY IS AN ACTIVE PROCESS This is another mindset shift that helped me. I used to think of recovery as: Doing nothing. Resting. Taking a day off. But recovery can actually be very intentional. For me, over the past several years, that has included things like: prioritizing sleep hydration meditation breathing spending time outside lower-intensity movement infrared sauna red light therapy And again, the point isn't that everyone should copy my routine. The important question is: What actually helps your system recover? That takes us back to one of the central ideas of our recent Bonus Episodes. PART 12 — FIND YOUR GAP In Bonus Episode 2[iv], we introduced the idea of finding your gap. Instead of copying someone else's recipe for high performance, identify the variable that is currently limiting you. Maybe your gap is sleep. Maybe it's hydration. Maybe it's high stress. Maybe it's too much intensity. Maybe it's not enough movement. Maybe it's inconsistent recovery habits. Maybe it's strength. The point is that your gap is personal. And it can change. This is one of the most useful things measurement can give us. It can show us: Where is the breakdown in my loop? Let's return to the Movement Loop. Movement → Brain Activation → Attention → Learning → Recovery → Adaptation → Performance → Greater Capacity Where is your gap? Are you not moving enough? Are you moving but not recovering? Are you recovering but not challenging yourself enough to create adaptation? Are you pushing constantly without allowing your system to consolidate the gains? If you can locate your gap, you know where to begin. PART 13 — THE MOVEMENT LOOP THROUGH DR. KRISTEN HOLMES Let's walk through the entire loop now through the lens of Dr. Ratey and Dr. Holmes' work. MOVEMENT We create a stimulus. We challenge the brain and body. BRAIN ACTIVATION Movement changes our physiological and neurological state. This is where Dr. Ratey's work helps us understand why movement prepares the brain. ATTENTION An activated brain is better positioned to engage. LEARNING The brain receives information and experience. But learning isn't finished simply because we experienced something. RECOVERY Now the system needs space. This is where Kristen Holmes enters the loop. How well did we sleep? How much stress are we carrying? What was our total strain? How prepared is the system to absorb what we've done? ADAPTATION This is where the system changes. Over time, repeated cycles of challenge and recovery create new capacity. PERFORMANCE We begin to see the result. We move differently. Think differently. Learn more efficiently. Handle greater demands. Recover faster. GREATER CAPACITY And this is what makes the loop a loop. Because now tomorrow's starting point may be different from yesterday's. The system has adapted. So we can begin again. The WHOOP wearable device may have started with elite athletes, but optimizing performance isn't only for elite athletes. Any of us can measure our patterns, learn from the feedback, and use that information to build greater capacity. PART 14 — THIS CHANGES HOW I THINK ABOUT PERFORMANCE For most of my life, I thought performance was primarily about effort. Work harder. Try harder. Push harder. And effort still matters. But effort without adaptation can become a dead end. What I'm learning through this phase is that performance is much more dynamic. You need the stimulus. You need the challenge. You need the work. But you also need recovery. Because recovery is what allows the system to absorb the work. And that leads me to an important sentence I want us to remember: The goal isn't to prove how much stress you can tolerate. The goal is to become capable of more over time. That's adaptation. PART 15 — FIVE YEARS LATER, DR. HOLMES'  MESSAGE MEANS SOMETHING DIFFERENT When we first interviewed Kristen Holmes in 2021, the idea that what gets measured gets improved resonated with me immediately. That idea is partly why I bought a wearable device in the first place. I wanted data. I wanted answers. I wanted to improve sleep. But five years later, I think the lesson is bigger than measurement. Measurement itself isn't the goal. The goal is feedback. And feedback only becomes useful when we do something with it. Measure. Write it down somewhere. Observe what's happening month to month and year to year. Adjust. Recover. Adapt. Repeat. Measurement closes the learning/performance loop. That's why Dr. Holmes' work was worth revisiting here in Phase 3. Not simply because she studies recovery. But because measurement gives us information about whether the behaviors we repeat are actually creating the changes we want. PRACTICAL APPLICATION — HOW TO USE THIS THIS WEEK So let's make this practical. You do not need WHOOP. You do not need a wearable. You don't need complicated equipment. You simply need to start paying attention. Identify your current stimulus. What are you asking your body and brain to adapt to right now? Maybe it's: exercise strength training a new learning goal a demanding work schedule stress adapting to intensive heat in your new sauna Know what you're asking the system to do. Identify your recovery. Ask: How am I sleeping? How am I managing stress? Am I giving myself enough downtime? How do I feel the day after harder efforts? What patterns do I notice? Watch the relationship between effort and recovery. Does more effort always give you better results? Or is there a point where more becomes counterproductive? Find your gap. What is your weakest link right now? Don't try to fix everything. Start there. Look for evidence of adaptation. Ask yourself: Am I becoming more capable? Can I handle something today that used to be difficult? Am I recovering faster? Am I stronger? More focused? More resilient? If the answer is yes, your loop is working. REVIEW AND CONCLUSION To review and conclude this week's episode 405,  let's bring this episode together. We brought Dr. Kristen Holmes back into our roadmap intentionally. In Phase 1: Regulation and Safety, Dr. Holmes helped us understand recovery as readiness. Sleep. HRV. Strain. Stress. Recovery. The question was: Is the system prepared for today? Today, in Phase 3: Movement, Learning and Cognition, we've looked at those same ideas through a different lens. Now the question is: Is the system adapting for tomorrow? That's the progression. Dr. John Ratey helped us understand that movement provides the brain with a powerful stimulus. Kristen Holmes helps us understand that the story doesn't end with the stimulus. We need recovery. Because: Movement provides the stimulus. Recovery allows the adaptation. Adaptation improves performance. Performance builds greater capacity. And then the loop begins again. ONE QUESTION TO TAKE WITH YOU Before you move on with your day, I want you to ask yourself one question: Am I creating more strain…or am I creating more capacity? They are not the same thing. You can push harder without improving. You can work longer without adapting. You can accumulate strain without building capacity. The goal is not simply to do more. The goal is to create a system where you can become more. FINAL TAKEAWAY And this brings us right back to Kristen Holmes's message from 2021: What gets measured gets improved. But today, I would add something to it: What gets measured can be adjusted. What gets adjusted can be repeated (in this new way) And what gets repeated—paired with the right amount of recovery—can become adaptation. That is how capacity grows. And that is where Kristen Holmes fits into Phase 3—not simply as an expert on recovery, but as a critical part of the science of change. And this idea—turning what we measure into meaningful change—is also shaping the larger vision for this podcast. At the start of this episode, we mentioned I'm developing a companion workbook called Journey of the Mind—a practical guide designed to help us move beyond simply listening to these ideas and begin applying them in our own lives. The workbook will guide us through five steps to apply what we have covered on this podcast. Understand. Reflect. Apply. Measure. Become More. With each episode we've covered. And this workbook began with an unexpected spark of inspiration. So, I want to offer one quiet acknowledgment: To the person who quietly helped illuminate this path for me—thank you. Sometimes, the people who influence the direction of our lives may never fully realize what their presence helped awaken. My vision from that the spark of inspiration I received will travel through this work and reach you listening—inspiring you to move forward on your own path and create a life that is more intentional, meaningful, and fulfilling than the one you knew before. Because inspiration doesn't end with the person who first awakens it. It moves through us. And when we act on it, one spark can grow into something that serves many others—far beyond what either person could have created individually. We'll explore the transformative power of human connection more deeply in Phase 4. Then, in Phase 5, we'll examine how connection, meaning, and contribution can become something that continues growing beyond us. But until then, we'll continue building this journey—one insight, one application, and one measurable change at a time. COMING NEXT Before we move on to Dr. John Medina and the next part of the Movement Loop, we'll cover our next Bonus Episode and show you what adaptation can actually look like in real life. In Bonus EP 3, I'm going to take you inside one of the clearest changes I've seen in my own data over the past several years: my resting heart rate. We'll look at where it started, how it changed, what may have contributed to that change, and why resting heart rate can become a useful window into how the body is adapting over time. Because this is really what Phase 3 is about. Not simply moving more. Not simply collecting data. But asking: Is what I'm doing actually changing my capacity? Then, for EP 406 we'll return to the research of Dr. John Medina and explore the next critical link in the Movement Loop: Attention. Because movement can activate the brain—but activation alone doesn't guarantee learning. The brain must first notice what matters. It must direct its attention. Hold that attention long enough to encode new information. And return to that information if it is going to become something we can remember and use. Dr. Ratey helped us understand how movement prepares the brain. Dr. Kristen Holmes helped us understand how recovery allows the brain and body to adapt. And Dr. Medina will help us understand what happens between those two points: How does an activated brain turn experience into learning? Because movement may open the door— but attention determines what enters and stays behind that door. And we'll reinforce one of the central ideas of this journey: What we repeatedly do shapes who we become. The question is: Are those repeated actions expanding our capacity and moving us toward our highest level of performance—or quietly holding us back? That's where we'll turn next as we continue building the Movement Loop. I'll see you next time. EP 405 — KEY TAKEAWAYS ✔ Why Kristen Holmes belongs in both Phase 1 and Phase 3 ✔ The difference between recovery for readiness and recovery for adaptation ✔ Why movement alone does not create improvement ✔ The relationship between stimulus → recovery → adaptation → greater capacity ✔ Why the goal is not maximum strain, but the right dose of strain ✔ How recovery completes the Movement Loop ✔ Why your weakest link can change as you improve ✔ How measurement provides feedback for better decisions ✔ Why downtime is part of the performance process ✔ The difference between accumulating strain and building capacity THE MOVEMENT LOOP Movement → Brain Activation → Attention → Learning → Recovery → Adaptation → Performance → Greater Capacity → Repeat Remember: Movement provides the stimulus. Recovery allows the adaptation. The goal isn't maximum strain. The goal is greater capacity. RESOURCES: Watch the full interview from 2021 here https://www.youtube.com/watch?v=TOgivjYhhW8 CLIP 1 Dr. Kristen Holmes https://www.youtube.com/shorts/Lg7FiWJKZc4 Phase 1: Regulation & Safety The Foundation Core Question: Is the nervous system safe enough to learn? Everything begins with regulation. Before we can focus, learn, lead, or perform, the brain first asks one fundamental question: Am I safe? Throughout Phase 1, our guests showed us that regulation isn't simply about reducing stress—it's about creating the biological conditions that allow the brain to learn, adapt, and thrive. Together we explored: Baland Jalal – how sleep, curiosity, imagination, and creativity prepare the brain for learning. https://andreasamadi.podbean.com/e/hypnagogic-genius-capture-your-best-ideas-at-the-edge-of-sleep/ Dr. Bruce Perry – why regulation, rhythm, and relationships form the foundation of every healthy nervous system.  https://andreasamadi.podbean.com/e/safety-first-why-a-regulated-brain-is-the-key-to-learning/ Dr. Sui Wong – how lifestyle medicine and autonomic balance build lifelong brain resilience. https://andreasamadi.podbean.com/e/your-eyes-the-brain-s-early-warning-system/ Rohan Dixit – how heart rate variability gives us real-time feedback on our ability to regulate stress. https://andreasamadi.podbean.com/e/breathe-to-reset-how-hrv-tech-reveals-hidden-stress/ Dr. Kristen Holmes – how recovery metrics reveal our physiological readiness to perform. https://andreasamadi.podbean.com/e/kristen-holmes-from-whoopcom-on-unlocking-a-better-you-measuring-sleep-recovery-and-strain/ Dr. Antonio Zadra – how sleep and dreaming consolidate memories, regulate emotions, and generate insight. https://andreasamadi.podbean.com/e/when-brains-dream-how-sleep-integrates-emotion-insight-and-creativity/ Together these conversations taught us that sleep and stress regulation aren't optional—they're the operating system that allows every higher brain function to work. Phase 2: Motivation & Neurochemistry The Direction Core Question: What moves us into action? Once the brain feels safe, it becomes ready to pursue goals. In Phase 2, we explored the internal chemistry that transforms intention into action. Our experts helped us understand that sustainable motivation isn't about willpower—it's about aligning our beliefs, thoughts, attention, energy, and movement. Together we discovered: Bob Proctor — our beliefs determine the direction of our lives. https://andreasamadi.podbean.com/e/belief-first-the-neuroscience-of-motivation/ Dr. Carolyn Leaf — our thinking literally changes our brain chemistry. https://andreasamadi.podbean.com/e/thoughts-as-biology-how-your-mind-shapes-neurochemistry/ Dr. John Medina — attention determines what the brain encodes and remembers. https://andreasamadi.podbean.com/e/theory-of-mind-the-missing-link-between-attention-reward-and-motivation Dr. Anna Lembke- Dopamine, Motivation and Why the Brain Repeats Behavior https://andreasamadi.podbean.com/e/dopamine-nation-the-pleasure%e2%80%93pain-balance-that-drives-motivation/ Dr. Friederike Fabritius — managing our energy allows high performance to become sustainable. https://andreasamadi.podbean.com/e/fun-fear-focus-closing-the-motivation-loop/ Dr. Chuck Hillman & Paul Zientarski — movement activates the brain, preparing it to learn. https://andreasamadi.podbean.com/e/move-to-learn-how-movement-activates-the-brain-and-fuels-motivation/ By the end of Phase 2, we introduced what became The Motivation Loop, showing how beliefs influence thoughts, thoughts influence actions, actions create results, and results reinforce future beliefs. Phase 3: Movement, Learning & Human Performance The Transformation Core Question: How does movement change the brain—and how does recovery transform that change into performance? Now we're taking the next step. Phase 3 builds on everything we've learned so far. If Phase 1 created a regulated nervous system... If Phase 2 created motivation and direction... Phase 3 explains how the brain and body actually become stronger. Together we've explored this process through conversations with: Dr. Chuck Hillman & Paul Zientarski — why movement activates the brain before learning. https://andreasamadi.podbean.com/e/movement-first-how-a-20%e2%80%91minute-walk-lights-up-the-brain/ Dr. John Ratey — how exercise builds a healthier, younger brain. https://andreasamadi.podbean.com/e/movement-matters-how-every-move-rewires-the-brain/ Dr. Kristen Holmes — why recovery determines adaptation and readiness. Dr. John Medina — how attention transforms movement into lasting learning. Jason Whitrock — how metabolism and cellular energy fuel long-term performance. WHERE WE ARE GOING NEXT Phase 4 — Connection, Emotion & Social Intelligence The Human System Core Question: How do we thrive with other people? The brain didn't evolve in isolation—it evolved through relationships. In Phase 4, we'll explore emotional intelligence, empathy, communication, trust, leadership, and psychological safety to understand how our relationships shape learning, well-being, and performance. Phase 5 — Integration & Human Performance The Complete System Core Question: How do all the systems work together? In our final phase, we'll bring everything together—regulation, motivation, movement, emotion, relationships, learning, and recovery—into one integrated framework. We'll discover how these systems work together to create measurable improvements in our well-being, achievement, leadership, productivity, and results. REFERENCES: [i] A Neurologist Looks at Mind and Brain, published October 1, 2003, by Phirose Hansotia.   [ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 134 with Dr. Kristen Holmes “Unlocking a Better You: Measuring Sleep, Recovery and Strain.”  https://andreasamadi.podbean.com/e/kristen-holmes-from-whoopcom-on-unlocking-a-better-you-measuring-sleep-recovery-and-strain/   [iii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 390 https://andreasamadi.podbean.com/e/what-gets-measured-gets-improved-sleep-recovery-peak-performance/   [iv]Neuroscience Meets Social and Emotional Learning Podcast BONUS EP 2 https://andreasamadi.podbean.com/e/find-the-gap-how-recovery-unlocks-predictable-performance                      

On the podcast today is Hilaire Martin, founder of Raleigh Workup—a space created for interior design entrepreneurs and creatives to turn ideas into action. It's a community built on genuine support, shared wisdom, and meaningful connection, where beautiful ideas are given the space to grow and flourish.   In today's conversation, we're talking about the importance of community, the reality of feeling alone in business, and what it looks like to be vulnerable enough to take the next step. This is a thoughtful and encouraging episode for anyone building a creative business and looking for connection along the way. Topics Mentioned: Co-working spaces Flexibility and scaling in office space Building intentional community Key Thoughts:  Co-working spaces can cater to entrepreneurs at different stages of their business. Co-working provides scalability up and down and business changes. There are benefits to shared workspace. Building intentional community through shared spaces can foster a sense of belonging and support. When in community, business growth can accelerate. Contact Michele: Email: Team@ScarletThreadConsulting.com Facebook: Scarlet Thread Consulting Instagram: @ScarletThreadATL Website: scarletthreadconsulting.com LinkedIn: Michele-Williams Contact Hilaire: Email: hello@raleighworkup.com Website: www.raleighworkup.com Instagram: https://www.instagram.com/raleighworkup LinkedIn: https://www.linkedin.com/company/raleigh-workup/     References and Resources: Work with Me The Designers' Inner Circle - Become a Member Today    CFO2Go Metrique Solutions

The Metaphysical Hour with Julia Cannon and Tracie Mahan and Question Master Tiffanny Spirit Guides, Synchronicities, Self-Care, and Finding Your Soul Family Julia Cannon, Tracie Mahan, and question host Tiffany lead a lively edition of The Metaphysical Hour exploring intuitive development, spirit guides, synchronicities, the meaning of physical possessions after a loved one's passing, caregiver exhaustion, asking for help, present-moment awareness, and the upcoming Santa Fe retreat as a place to connect with like-minded people. Global Heartlight and the Energy of Connection Julia Cannon and Tracie Mahan open with playful conversation about Mercury retrograde, lunar and planetary activity, meteor showers, thunderstorms, pets, and the energetic atmosphere surrounding the show. Tiffany joins as the evening's question host and chat moderator. Tracie invites viewers to share where they are watching from, describing each person as lighting up part of a connected energetic grid. Julia reminds viewers to place TIFFANY in capital letters before submitting questions so Tiffany can identify them in the live chat. Santa Fe, Retreat Energy, and Finding One's Tribe The hosts promote the upcoming Santa Fe retreat, identified in the episode as taking place from September 3 through September 7. They say the retreat will include a live edition of The Metaphysical Hour and describe it as an opportunity to meet like-minded people, connect with soul family, and build relationships that may continue beyond the event. Tracie and Julia emphasize arriving with an open heart and without rigid expectations. References to dates, websites, QHHT, and event details should be checked against official retreat information before publication. Life as a Mirror for Personal Growth In response to a viewer asking what has surprised them most during years of metaphysical work, Tracie says one of her central lessons is that people and situations often mirror something within the individual. She explains that helping others can also reveal the helper's own lessons, wounds, or areas for growth. Julia agrees, saying she gradually shifted from believing events were being done to her toward seeing them as experiences meant to teach her something. Both present this as their metaphysical understanding rather than an independently established psychological principle. Synchronicities, Physical Possessions, and the Present Moment Julia discusses synchronicities and intuitive experiences that initially felt surprising but gradually became normal to her. She compares earthly life to a video game and physical houses or possessions to temporary props within that experience. In her interpretation, a deceased loved one is not necessarily attached to objects left behind, so survivors need not feel guilty about releasing them. She then encourages listeners to become the best version of themselves in the present moment rather than becoming consumed by imagined future events. Learning to Hear Spirit Guides and Trust Intuition When asked how beginners can listen to spirit guides, Tracie emphasizes allowing, listening, patience, and accepting that guidance may appear through hearing, seeing, sensing, or simply knowing. She describes her early use of tarot cards, poems, and QHHT sessions as tools that helped her recognize subtle impressions. Julia shares similar experiences with oracle cards, numbers, animals, and symbolic images, explaining that these tools can help people develop a personal intuitive language. They encourage practicing with other people because emotional attachment can make self-readings more difficult to interpret. Healing Rather Than Predicting a Fixed Future Julia says intuitive work should not be understood simply as fortune-telling because, in her view, the future is not fixed. She argues that receiving information may itself influence the choices a person makes. She places greater emphasis on using intuition to identify emotional blocks, childhood wounds, or recurring patterns that may be affecting present circumstances. In the hosts' framework, healing those patterns can create greater openness and new possibilities rather than forcing a predetermined outcome. Compassionate Support for an Overwhelmed Caregiver One audience member describes caring for a three-year-old nonverbal autistic grandson after the death of his mother while already raising a severely autistic thirteen-year-old son. Julia and Tracie respond with empathy and urge the caregiver to ask for practical help, seek available community or government assistance, and release guilt about needing time away. They stress that showering, resting, playing, and caring for oneself are necessary rather than selfish. They also suggest honest emotional expression, regular support from others, and acknowledging that the situation is genuinely difficult. Fun, Signs, and Taking the Retreat Experience Home The final audience question asks what someone should focus on during the Santa Fe trip. Julia's immediate answer is to have fun, remain open, and avoid expectations. Tracie recommends noticing repeated colors, symbols, signs, and synchronicities, using a Sedona experience involving the color red as an example. They describe retreats as places where sensitive or spiritually oriented people may feel supported, energized, and connected. The episode closes with invitations to explore official retreat, QHHT, intuitive-development, and Akashic Records offerings, followed by thanks to the audience.

Australia’s courts have long allowed judges to consider “good character” references during sentencing, even in child sexual abuse cases. For many survivors, hearing offenders described in court as “good people” or “champions of young people” can be deeply retraumatising and after years of campaigning, the laws are being changed right around the country. NSW changed its laws earlier this year, and this week Victoria announced it intends to do the same. In this episode of The Briefing, we're revisiting Chris Spyrou's powerful conversation with survivor advocate and Your Reference Ain't Relevant co-founder Harrison James - on why these laws had to change, and why he won't stop until the reform goes national. Follow The Briefing: TikTok: @thebriefingpodInstagram: @thebriefingpodcast YouTube: @TheBriefingPodcastSee omnystudio.com/listener for privacy information.

Episode Description:Mike Massimino's path to space was not a straight line. It was a long series of obstacles, failures, second attempts, and decisions not to quit.In this From the Archive conversation, James talks with Mike about his memoir Spaceman, his two shuttle missions to service the Hubble Space Telescope, his career at NASA, his work at Columbia, and the deeper lessons behind becoming an astronaut.Mike explains that spaceflight may look impossibly complex from the outside, but NASA makes it possible through preparation, checklists, training, repetition, and teamwork. In space, even the hardest work has structure. Back on Earth, ordinary life can sometimes feel harder because there is no checklist for getting through the day.James and Mike talk about the view of Earth from orbit and why Mike's first reaction after a spacewalk was: “The Earth is a planet.” From space, Earth no longer looks like a safe, permanent background. It looks like a fragile home traveling through a dangerous universe.The conversation then moves back to Mike's childhood. He watched Neil Armstrong walk on the moon and saw the New York Mets win the World Series in 1969, but he did not believe becoming an astronaut was realistic. Astronauts seemed like superheroes. It felt like something other people did.Still, the dream stayed with him.Mike describes failing his PhD qualifying exam at MIT, being told he might not be suited for the program, and deciding to try again anyway. He talks about applying to NASA four times, being rejected, failing the medical exam because of his eyesight, and then doing the seemingly impossible: training his eyes to pass the standard without surgery.For James, this becomes the central lesson. Most people would have accepted medical disqualification as proof that the dream was over. Mike saw it as another obstacle.The episode also explores what “the right stuff” really means. Mike pushes back against the old image of the astronaut as a lone, fearless test pilot. The real right stuff, he says, is whether someone can be trusted with your life. Can they work on a team? Will they help when you need help? Will they ask for help when they need it?Near the end, James identifies another pattern in Mike's life: he may not have been the best at any single thing, but he became unusually good at a combination of things. Astronaut. Engineer. Spacewalker. Teacher. Communicator. Author. Public face for science. That combination made him uniquely valuable.The result is a conversation about space, but also about persistence, meaning, teamwork, and the improbable path from childhood dream to real achievement.Editorial Note:This is a From the Archive episode. References to NASA programs, the Space Launch System, Orion, Commercial Crew, SpaceX, Boeing, Blue Origin, Virgin Galactic, the shuttle program, and Mike's recent book activity reflect the original recording period.What You'll Learn:Why astronauts rely so heavily on checklists, procedures, training, and team support.How the view of Earth from space changed Mike Massimino's relationship to the planet.Why Mike believes life likely exists somewhere else in the universe.What the Hubble Deep Field revealed about galaxies hiding in a seemingly empty patch of sky.Why childhood dreams can matter even when they seem impossible.How Mike decided which dreams were worth paying the price to pursue.Why failing at MIT did not end his path to NASA.How he handled repeated NASA rejections.Why failing the astronaut eye exam became one of the defining obstacles of his life.How Mike trained his eyes to pass NASA's vision requirements.Why the most successful people are not people who never fail.What “the right stuff” means beyond bravery, intelligence, or physical ability.Why teamwork, trust, and character matter so much in spaceflight.How imposter syndrome can change when you understand your role on a team.Why the odds only become zero when you give up.How private space companies could expand access to space.Timestamped Chapters:[04:53] NASA Checklists vs. Normal LifeMike explains why complex work in space can feel simpler than ordinary life when training, procedures, and support are in place.[07:13] Training for Spacewalks UnderwaterJames asks about NASA's massive training pool, full-scale mockups, and how closely underwater training matches a real spacewalk.[08:33] The Overwhelming View of EarthMike says the work itself is trained into you, but the view of the planet from space is impossible to fully prepare for.[09:16] “The Earth Is a Planet”Mike describes seeing Earth as a fragile home surrounded by the rest of the universe.[11:32] Is There Life Somewhere Else?Mike explains why Hubble's view of billions of galaxies makes it hard for him to believe Earth is the only place with life.[12:27] Why Hubble MattersJames and Mike talk about Hubble's images, the telescope's cultural impact, and why servicing it mattered.[14:03] The Hubble Deep FieldMike explains how Hubble found galaxies in a patch of sky that had seemed empty.[15:33] The Kid Who Wanted to Be an AstronautJames rewinds to Mike's childhood: Neil Armstrong, the 1969 Mets, bad eyesight, fear of heights, and an impossible dream.[18:10] Losing Touch With the DreamMike reflects on how people can talk themselves out of what they really love because the path looks too hard.[18:28] Failing at MITJames compares his own graduate-school failure to Mike's decision to keep going after failing his PhD qualifying exam.[20:43] Which Dreams Are Worth the Cost?Mike explains how he knew acting was interesting but space was something he was willing to suffer for.[23:20] Meaning, Public Service, and the Book's Real ThemesMike says Spaceman became about dreams, persistence, the wonder of space, and the value of doing work that serves something larger.[26:29] Interest Plus MeaningJames identifies the pattern in Mike's decisions: he pursued the work that combined personal interest with deeper purpose.[28:00] Finding the Path When There Is No MapMike explains why he chose to keep pursuing his PhD even though there were other possible routes to NASA.[30:06] Thirty Seconds of RegretMike remembers the advice to give yourself a short period of regret after failure, then move on.[31:19] The People Who Never Let Failure Stop ThemMike says the most successful people he has met are not people who never fail, but people who refuse to be stopped by failure.[35:20] Failing the NASA Eye ExamJames asks about the obstacle that seemed impossible to fix: Mike's eyesight.[36:35] Applying to NASA Four TimesMike describes two early rejections, one interview, a failed medical exam, and the long road toward another chance.[39:10] “How Could I Have Given Up?”Mike explains why he could live with NASA saying no, but not with himself giving up.[40:28] Training His Eyes to See BetterMike finds a doctor, works through vision training, and eventually improves enough to pass the acuity requirement.[41:27] Getting to Space Was Not the EndJames notes that even after becoming an astronaut, Mike faced more setbacks, including the Columbia tragedy and the uncertainty around later Hubble missions.[43:07] Knowing When a Chapter Is OverMike explains why he eventually felt satisfied with his astronaut career and ready for the next phase.[43:48] Imposter Syndrome and TeamworkMike describes feeling like an imposter at MIT and NASA, and how belonging to a team helped him understand what he could contribute.[46:16] Redefining “The Right Stuff”James and Mike discuss why the real astronaut test is not swagger, but trust, character, and whether someone has your back.[49:11] Would You Trust This Person With Your Life?Mike explains the qualities NASA looks for beyond credentials: teamwork, reliability, humility, and character.[54:02] The Fourth Theme: Combinations of SkillJames points out that Mike's power came from combining many abilities: astronaut, engineer, spacewalker, teacher, communicator, and author.[57:26] The Right Person Because He Wouldn't Give UpMike says he may not have been the best spacewalker, but he was the person who would not quit when the Hubble repair became difficult.[01:00:14] The Odds Are Never Zero Until You QuitMike explains that near-impossible is not impossible—and the only way the chance disappears completely is if you give up.[01:01:05] The Future of SpaceflightMike talks about NASA, the International Space Station, Commercial Crew, SpaceX, Boeing, Blue Origin, Virgin Galactic, and private citizens in space.Additional Resources:Mike Massimino Official WebsiteMike Massimino BiographySpaceman by Mike MassiminoMike Massimino at Columbia EngineeringNASA: Mike Massimino Servicing the Hubble Space TelescopeNASA: STS-109 MissionNASA: STS-125 MissionNASA Science: Hubble Astronaut MissionsNASA Science: Hubble Servicing Mission 4NASA: Astronaut Mike Massimino Departs NASA for University PositionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

We've had many bracing thinkers on this show, but Sara Walker might take the cake. A physicist and astrobiologist at Arizona State University, her book Life as No One Knows It: The Physics of Life's Emergence is a thrilling exploration of life's origins and the search for it across the cosmos. This episode first aired in December 2024.

Dr. Jennie Bradbury is a BPS chartered and HCPC registered forensic psychologist who has worked in prisons and the community for almost two decades, specialising in assessing and addressing intimate partner violence and stalking, and has a passion for compassionate practice in forensic settings. Jennie's work as a therapist using therapeutic approaches which draw on evolutionary psychology theory, led to her interest in understanding the role of the physical prison environment on wellbeing and behaviour. This led to Jennie studying the impact of the physical prison environment on staff wellbeing and subsequent behaviour. References for all texts cited in this podcast are on our Linktree.Presenters: Dr. Sally Tilt and Dr. Kerensa HockenProducers: Andrew Wilkie and Katie StokesYou can follow this podcast on LinkedIn by clicking here.The Forensic Psychology Podcast is a co-production between HM Prison and Probation Service and the Prison Radio Association charity. Hosted on Acast. See acast.com/privacy for more information.

Your future deserves more than guesswork. Use our calculator to see the potential value of professional planning. -----  Smart investors can build low-cost, diversified portfolios—and still make costly mistakes. Vanguard senior portfolio strategist Liz Muirhead joins me to examine where investors get tripped up and why the most valuable parts of investment management are often the hardest to see. Listen now and learn: ► What investors commonly overlook when comparing individual bonds and bond funds ► Why indexing, factor investing, and stock picking test discipline in different ways ► How taxes, rebalancing, and market volatility create hidden decision points ► Where a financial advisor can add value beyond choosing investments   Visit www.TheLongTermInvestor.com for show notes, free resources, and a place to submit questions. Editing and post-production work for this episode was provided by The Podcast Consultant (⁠https://thepodcastconsultant.com⁠) Disclosure: This content, which contains security-related opinions and/or information, is provided for informational purposes only and should not be relied upon in any manner as professional advice, or an endorsement of any practices, products or services. There can be no guarantees or assurances that the views expressed here will be applicable for any particular facts or circumstances, and should not be relied upon in any manner. You should consult your own advisers as to legal, business, tax, and other related matters concerning any investment. The commentary in this "post" (including any related blog, podcasts, videos, and social media) reflects the personal opinions, viewpoints, and analyses of the Plancorp LLC employees providing such comments, and should not be regarded the views of Plancorp LLC. or its respective affiliates or as a description of advisory services provided by Plancorp LLC or performance returns of any Plancorp LLC client. References to any securities or digital assets, or performance data, are for illustrative purposes only and do not constitute an investment recommendation or offer to provide investment advisory services. Charts and graphs provided within are for informational purposes solely and should not be relied upon when making any investment decision. Past performance is not indicative of future results. The content speaks only as of the date indicated. Any projections, estimates, forecasts, targets, prospects, and/or opinions expressed in these materials are subject to change without notice and may differ or be contrary to opinions expressed by others. Please see disclosures here.  

Know your numbers, fix your cash flow, and build a business that works for you. Start free with myColtivar. There is a specific moment Steve has seen over and over again inside businesses. Revenue becomes more predictable, cash flow steadies out, and the owner goes from reactive to proactive.In this episode he breaks down exactly what that moment looks like in financial terms and the five conditions that have to be in place before it happens. If you are still in survival mode, this one will show you what you are actually working toward._______________________________________Disclaimer:The views expressed here are those of the individual Coltivar Group, LLC (“Coltivar”) personnel quoted and are not the views of Coltivar or its affiliates. Certain information contained in here has been obtained from third-party sources. While taken from sources believed to be reliable, Coltivar has not independently verified such information and makes no representations about the enduring accuracy of the information or its appropriateness for a given situation.This content is provided for informational purposes only, and should not be relied upon as legal, business, investment, or tax advice. You should consult your own advisers as to those matters. References to any securities or digital assets are for illustrative purposes only, and do not constitute an investment recommendation or offer to provide investment advisory services. The Company is not registered or licensed by any governing body in any jurisdiction to give investing advice or provide investment recommendations. The Company is not affiliated with, nor does it receive compensation from, any specific security. Please see https://www.coltivar.com/privacy-policy-and-terms-of-use for additional important informationLinkedIn | YouTube coltivar.com

Today, we're doing things differently; we're dissecting the Mugler FW26 fashion show.If you know me then you'll know I love a deep dive, and in a world where everything can be criticised or vilified within a matter of seconds, I thought it was time to start doing deep dives into some of my favourite fashion collections.So, in this episode, we've got interviews with the Mugler key makeup artist, Karine Westerlund; the key hairstylist Anthony Turner and sound designer Theo Teardo as well as a quick chat with Mugler's Creative Director Miguel Castro Freitas.On top of those interviews we're also going to break down this collection piece by piece in an effort to answer the questions that actually matter, such as, did creative director Miguel Castro Freitas accomplish what he set out to do and did the collection genuinely evolve the house's identity, or was it simply recycling old ideas with a new press release?I'd love to know what you think so if you're listening or watching on Spotify feel free to let me know in the comments, or find me on Instagram.Fashion show photography: Ava Van Osdol/Teresa Ciocia/Casper Wackerhausen-SejersenInstagram: https://www.instagram.com/charisse_kenion/TikTok: https://www.tiktok.com/@charissekenionLetterboxd: https://letterboxd.com/CharisseK/

Simon receives an old comb that was left to him in the will of someone he either doesn't remember or never knew. Simon is puzzled, and sets out to discover what significance the comb has, if any, and why it was left to him.References and Transcript: https://www.almostplausible.com/episode/comb/Subscribe to the show:Apple Podcasts: https://apple.co/3u9XeMUSpotify: https://spoti.fi/3Jq4eLVRSS: https://bit.ly/3wrjGngConnect with us:Facebook: https://www.facebook.com/AlmostPlausibleInstagram: https://www.instagram.com/almostplausible/Bluesky: https://bsky.app/profile/almostplausible.bsky.socialMastodon: https://mastodon.social/@almostplausibleThreads: https://www.threads.net/@almostplausibleDiscord: https://discord.link/AlmostPlausible

We've optimized nearly every part of modern life. So why does it feel like we're missing the experience of actually living it? In The Small Stuff, Ian Bogost argues that our obsession with happiness, productivity, and efficiency has stripped everyday life of something essential: gratification, the immediate pleasure of physically engaging with the world around us. Today, he makes the case for rediscovering the sensory delights hiding in the life you already lead.

One of the toughest questions religious people face is the question of "Divine Hiddenness". Simply put: if God is real and loves us, why isn't he more obvious? Nathan Clarkson and Joseph Holmes give their own perspective as overthinking Christians. References and resources: Divine hiddenness definition: https://plato.stanford.edu/entries/divine-hiddenness/ Christian counterarguments: https://www.youtube.com/watch?v=yO4-cSNIUAg&t=295s Websites The Overthinkers: theoverthinkersjournal.world Nathan Clarkson: nathanclarkson.me Joseph Holmes: linktr.ee.com/josephholmes

The final episode in this series gets honest about HRT, birth control, and bioidentical hormones.  Debbie explains the cortisol-progesterone connection, testosterone's role as women age, and why feeling better on a hormone treatment isn't always the same as your migraines actually improving. In this episode:  Why cortisol and progesterone compete for the same building block  What's normal aging decline versus what's a warning sign  The truth about why HRT and the pill can feel like they're working Real community stories of hormones finding their own balance Ready to find out where you stand?  Book your free Migraine Breakthrough® Assessment: https://pages.debbiewaidlcoach.com/breakthroughcall-social-7269 FREE DOWNLOAD: Toxic Migraine Triggers Guide Get the complete guide showing you the hidden inflammatory triggers fueling your migraines, including toxins in your medication, environment, and everyday life. https://dwvirtualguide.com/free-guide Connect with Debbie: Facebook: https://www.facebook.com/DebbieWaidlCoach/ Instagram: https://www.instagram.com/debbiewaidl.coach/ Women's Migraine Freedom™ Facebook Group: https://www.facebook.com/groups/womensmigrainefreedom Website: https://pages.debbiewaidlcoach.com/ Email: freedom@debbiewaidl.com Hi, I'm Debbie Waidl, Migraine Freedom Expert and Functional Health Coach. I help women over 40 find freedom from chronic migraines by getting to the root cause, not just masking the symptoms. Show Notes Related Episodes: Episode 1: Sex Hormones and Migraines: Why the Advice Keeps Contradicting Itself Episode 2: Estrogen Didn't Betray You: What's Actually Happening to Your Pain Threshold Episode 7: The Hormone Hierarchy Disclaimer: The Migraine Freedom™ Your Way Podcast and information provided by Debbie Waidl and guests is presented solely to provide helpful information, education, and entertainment on the subjects discussed. The use of information or resources mentioned on or linked from this podcast is at the user's own risk and discretion. This podcast is not intended to diagnose or treat any medical condition. For diagnosis or treatment of any medical problem, consult your own physician. Debbie Waidl and In The Balance Health Coaching, LLC are not responsible for any medical conditions or liable for any damages or negative consequences from any treatment, action, application, or preparation to any person reading or following the information presented on this podcast. References are provided for informational purposes only and do not constitute an endorsement of any websites or other sources.  

This episode is sponsored by Notion. Learn more about Notion's Developer Platform today at https://notion.com/mlstWhy can deep networks discover abstractions that shallow models miss? Statistical physicist Matthieu Wyart joins Tim Scarfe to argue that the answer lies in the hidden hierarchy of data. Language and images are built from parts within parts; depth lets a network recover those coarse-grained variables and escape the curse of dimensionality.The conversation moves from jamming transitions and rough loss surfaces to Chomsky, context-free grammars and machine creativity. Wyart explains why next-token prediction can still recover compositional structure, where current systems fall short of genuine scientific invention, and why predicting latent representations rather than raw tokens could make learning far more sample-efficient.They also examine diffusion models, neural scaling laws and the limits of physics-inspired theory. The final question is on a personal note: if mistakes are the price of leaving the beaten path, how much scientific risk is worth taking?---TIMESTAMPS:00:00:00 Can machines learn abstractions from data?00:02:00 Notion agentic workspace00:02:49 From statistical physics to machine learning00:06:40 What physics can explain about learning00:16:37 From Carnot to Chomsky bulldozer00:21:21 How deep networks recover hidden hierarchies00:32:43 Where machine creativity still falls short00:40:48 How deep nets escape the curse of dimensionality00:52:19 Why predict latents instead of tokens01:02:49 The sample-efficiency case for latent prediction01:08:31 Diffusion, scaling laws and text entropy01:16:40 The scientists we learn from and the mistakes we make---REFERENCES:person:[00:00:43] Noam Chomskyhttps://linguistics.mit.edu/user/chomsky/tool:[00:02:08] Notion Developer Platformhttps://www.notion.com/en-gb/blog/introducing-developer-platformpaper:[00:04:43] Mastering the game of Go with deep neural networks and tree searchhttps://www.nature.com/articles/nature16961[00:05:52] Reconciling modern machine-learning practice and the bias-variance trade-offhttps://arxiv.org/abs/1812.11118[00:25:54] How Deep Neural Networks Learn Compositional Data: The Random Hierarchy Modelhttps://arxiv.org/abs/2307.02129[00:42:12] Efficient Estimation of Word Representations in Vector Spacehttps://arxiv.org/abs/1301.3781[00:52:46] Self-Supervised Learning from Images with a Joint-Embedding Predictive Architecturehttps://arxiv.org/abs/2301.08243[00:52:54] Learn from your own latents and not from tokens: A sample-complexity theoryhttps://arxiv.org/abs/2605.27734[01:08:31] A Phase Transition in Diffusion Models Reveals the Hierarchical Nature of Datahttps://arxiv.org/abs/2402.16991[01:11:39] Scaling Laws for Neural Language Modelshttps://arxiv.org/abs/2001.08361[01:12:17] Deriving Neural Scaling Laws from the statistics of natural languagehttps://arxiv.org/abs/2602.07488[01:13:34] Prediction and Entropy of Printed Englishhttps://ieeexplore.ieee.org/document/6773263---LINKS:Download PDF transcript: https://app.rescript.info/share/f7644cdaa86c5cc1e41e484e290f2bd4

Skip the banter: 00:05:33Kevin Bacon disappeared on Christmas Eve after telling his roommate he had met someone through a dating app. As investigators followed his digital trail, they discovered that two other men had recently fled the same man's home and called 911. Allison tells Kevin's story and examines the warning signs that were already documented before police arrived there looking for him.Over 150 bonus episodes waiting for YOU: https://www.patreon.com/crimeandcoffeecouple Our Amazon Shop (stuff we like that we share on the show): https://amzn.to/48mohHX All our links (YouTube, Instagram, TikTok, Merch, etc):https://linktr.ee/crimeandcoffee Facebook Group to discuss episodes:www.facebook.com/groups/crimeandcoffeecouplepodcast/ References available at https://www.crimeandcoffeecouple.com a few days after this podcast airs. Case Suggestions Form: https://forms.gle/RQbthyDvd98SGpVq8Remember to subscribe to our podcast in your favorite podcast player. Do it before you forget!If you're listening on Spotify please leave us a 5-star review, and leave a comment on today's episode!If you're on an iPhone, review us on Apple Podcasts please! Scroll to the bottom of the page and hit the stars ;)Ma and Pa appreciate you more than you know.Reminder:Support us and become a Patron! Over 100 bonus episodes:https://www.patreon.com/crimeandcoffeecouplePodcast Intro and Outro music:Seductress Dubstep or TrippinCoffee by Audionautix http://audionautix.comCreative Commons Music by Jason Shaw on Audionautix.comSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this bonus episode Andrea Samadi introduces the Predictable Performance System, a practical roadmap from her Brain's Operating System. She shows how measuring patterns—not chasing daily scores—plus consistent movement and targeted recovery behaviors create reliable adaptations and better performance over time. Andrea shares two real-world experiments (including a nine-day green recovery streak), five clear steps—measure, move, recover, adapt, perform—and a simple 7-day challenge to help you discover the single habit that unlocks more consistent results. On BONUS EPISODE 2, we will cover: Why high performance isn't about being “green” every day (using a wearable device) What nearly 2,000 recovery scores taught me about consistency and performance Why your daily inputs matter more than any single recovery score How I reached a personal best of 9 green recoveries in a row What happened when hard training caused my recovery to drop—and why that wasn't failure How another WHOOP user improved his recovery by identifying one key gap: hydration How to find your own gap in sleep, hydration, stress, movement, training load, or recovery The Predictable Performance System™: Measure → Move → Recover → Adapt → Perform → Repeat Why recovery is the bridge between today's effort and tomorrow's capacity How to create your own 7-Day Predictable Performance Experiment The key question to ask yourself: “What is the one missing input that could unlock my next level of performance?” The goal: Find your gap. Uncover your recipe. Build the system that works for you. BONUS EPISODE 2 The Predictable Performance System™ How Small Daily Inputs Create Better Recovery, Adaptation and More Consistent Results WELCOME BACK Welcome back to the Neuroscience Meets Social and Emotional Learning Podcast, where we explore how understanding the brain can help us create measurable improvements in our well-being, achievement, leadership, productivity, and results. I'm Andrea Samadi, and over the past several months, we've been building something much bigger than a collection of interviews. We've been building what I call The Brain's Operating System—a roadmap for understanding how our brain and body work together to create optimal human performance. Before we jump into today's second Bonus Episode, let's quickly remember where we've been. PHASE 1 — REGULATION & SAFETY Everything begins with regulation. Before the brain can learn, perform, or grow, it first needs the biological conditions that support safety and stability. In Phase 1, we explored sleep, stress regulation, trauma, resilience and the nervous system. The lesson was simple: Regulation creates the conditions for growth. PHASE 2 — NEUROCHEMISTRY & MOTIVATION Then we asked: What moves us into action? We explored dopamine, beliefs, motivation, habits, attention and sustained effort. We learned that motivation isn't simply about willpower. Our brain is continually learning: What's worth pursuing? What should I repeat? Where should I invest my energy with? Phase 2 gave us some direction. PHASE 3 — MOVEMENT, LEARNING & COGNITION And now we're deep inside Phase 3. This is where movement becomes much more than exercise. Movement activates the brain. It supports attention. Learning. Memory. Metabolism. And when movement is paired with adequate recovery, something important happens: Adaptation. That's where our system begins to change. So the basic sequence we've been studying is: Movement → Recovery → Adaptation → Performance. But while studying this process, another question kept coming back to me. Why do some people consistently improve...while others feel like they're starting over every Monday and they are searching for the right formula. That question led me to today's framework: THE PREDICTABLE PERFORMANCE SYSTEM™ And this Bonus Episode is where I want to put the science into action. Throughout The Brain's Operating System, these Bonus Episodes will give me an opportunity to step away from the interviews and show you what happens when I apply what we're learning to my own life. I'll share the experiments. The data. What worked. What didn't. And most importantly... what we can learn from it, so we can ALL apply this information to our own lives. Because neuroscience becomes much more useful when we can turn what we know into something we can actually do. THE QUESTION THAT STARTED THIS EXPERIMENT Over the past five years, I've tracked close to 2,000 recovery scores using WHOOP (wearable device). And recently something happened that surprised me. I recorded nine green recoveries in a row (which meant for 9 days in a row, I had mastered recovery (my body's ability to take on strain and perform). This recovery score is calculated overnight using my RHR, HRV, RR, SpO2 (blood O2) and skin temperature. Factors like strain, stress and lifestyle choices affect this Recovery Score. That was a personal record. For years, I could put together a few strong days. Sometimes even a strong week. My record for years was 7 days in a row. But eventually something would interrupt the pattern. I'd train too hard. Sleep poorly. Travel. Get busy. Or simply fail to give myself enough time to recover. So when I reached nine consecutive green recoveries, instead of just celebrating the streak, I became curious. I asked: What changed? Because I wasn't on vacation. My work hadn't disappeared. I was still recording the podcast. Still exercising. Still traveling. Waking up early. Eating the same diet. In those green days most of the days I avoided alcohol (something I have learned from measuring everything I ingest—this will automatically tank my recovery score) but I did have one drink a couple of these days and still managed to keep a green score. Something that was highly unusual. I kept wondering what was I doing differently. Life hadn't suddenly become easy. So what was different? I went back through my data. And I stopped looking at individual scores. Instead, I started looking for patterns. That distinction changed everything. DON'T CHASE THE SCORE. STUDY THE PATTERN. When I first started tracking recovery, I'd look at each morning individually. Green? Great. Yellow? What did I do wrong? Red? I must have done something terribly wrong!   Looking at the patterns, I did learn that after a 4-hour hike, even one alcoholic drink will kick my recovery score into the red unrecovered zone. When you push your body hard, it's just not worth it to ingest a neuro-toxin. At least for me, it's not worth it. We are all different, and that's why measuring your own data is a valuable activity. What tanks my score, might not tank yours. Now I'm wondering what happens repeatedly? What tends to happen before my strongest recoveries? What happens before my worst ones? (the recipe was beyond clear here). What habits disappear when my recovery starts declining? And which habits consistently appear when it improves? That's where the story became much clearer. It wasn't one workout. It wasn't one supplement. It wasn't one perfect night's sleep. And it definitely wasn't motivation. It was the accumulation of small behaviors being repeated consistently. And that led me to one of the most important lessons from this entire experiment: The recovery score doesn't create the result. The behaviors that happened before the recovery score create the conditions for the result. I learned my recipe to create a RED recovery, and how to create a GREEN. The wearable device simply gives us feedback on how well we are doing with our recipe for success. THE DATA TELLS TWO STORIES When I looked at the data, I realized I actually had two experiments happening. The first was mine. I had the recipe for how to recover, and how to tank my score. The second belonged to another WHOOP user. And together, they revealed something much more interesting than either story alone. STORY ONE — MY DATA When I zoomed out across 6 months, my average recovery was around 58%. That's real life. There were excellent weeks. There were difficult weeks. Travel. When I was away internationally, sometimes without internet, the data didn't record correctly, but this is a good picture of what my scores look like. Work. Training. Stress. Vacations. Life happens. But recently that monthly average climbed to approximately 63%—an 11% improvement over the month before. For me, that mattered. Historically, when my monthly recovery averages climbed substantially, it was often because I had removed myself from normal life. Maybe I was on vacation. Maybe I was completely unplugged. But this time I wasn't. I was working. Training. Recording. Traveling. Living normal life. Life didn't become easier. My daily system became more consistent. And eventually that consistency produced something I'd never seen before: Nine green recoveries in a row. But here's what happened next. If you look at the graph…I just went about life as usual. I trained hard. My recovery dropped. And that became perhaps an even more important part of the experiment. Because this time I didn't panic. I didn't interpret one lower score as failure. I simply returned to the consistent behaviors that had been working in my GREEN streak. Sleep. Hydration. Movement. Stress management. Recovery time. And within a few days, the stronger recovery scores returned. That taught me something important: Predictable performance does NOT mean perfect performance. It means that you've got to find a system you know how to return to. My GREEN scores are now predictable. STORY TWO — FIND THE LEVER Around the same time, another WHOOP user turned to me and asked “why am I stuck in RED (unrecovered) everyday?” His pattern looked completely different. His monthly recovery average was around 41%. Lots of yellow. Lots of red. And very little improvement. Instead of randomly changing everything, we looked at the inputs. Sleep. Stress. Training load. Recovery time. Hydration. And one variable stood out to me. Hydration. So rather than redesigning his entire life, we focused on consistently improving that one behavior. When I say he improved hydration, we increased not just water, but we added an electrolyte drink (Liquid IV sugar free[i]) to his water to replenish minerals like sodium and potassium that he was losing from sweating in the 115 degree weather we are experiencing at the moment in AZ. Then we watched the data. His recovery pattern improved. More yellows appeared. His averages increased. And his recovery became more consistent. Today I asked him what he's noticed with this one change, and he let me know that his scores have been creeping up slowly. No green scores yet, but he's high yellow, which shows me that he's cracking his recovery recipe. Now, that doesn't mean hydration is the magic answer for everyone. That's not the lesson. The lesson is: Find YOUR lever. For one person, it might be hydration. For someone else, it might be sleep. Alcohol. Stress. Training volume. Late-night eating. Travel. Or simply not allowing enough recovery between difficult training sessions. Your job isn't to copy someone else's system perfectly. Your job is to use feedback to discover what matters most for you. Find your gap in your recovery system and you unlock more consistent, predictable performance. TAKEAWAY #1 STOP GUESSING. START MEASURING. You cannot recognize a pattern you aren't observing. And you don't need WHOOP to do this. Just find what tool works best for you. You could track five simple things each morning: Sleep How well did I sleep? Energy How energetic do I feel? Stress How stressed or regulated do I feel? Movement What did I do yesterday? Recovery behaviors Did I hydrate, recover and give my body what it needed? Give each category a simple score out of 10. Then look at the entire week. Not  just one day. TIP TO IMPLEMENT: For the next seven days, spend 30 seconds each morning recording: Hours of sleep Energy from 1–10 Stress from 1–10 Yesterday's movement One recovery behavior Don't change anything yet. First, collect information. Look for patterns before looking for the solution. THE BIG REALIZATION As I studied both experiments, the framework became obvious. Recovery isn't something that simply happens to us. There are many things we can't control. But every day we can influence the probability of recovering well. Our choices create patterns. Patterns create trends. Trends influence adaptation. And over enough time... those adaptations influence performance. Which brings us to the system. THE PREDICTABLE PERFORMANCE SYSTEM™ There are five steps. STEP 1 — MEASURE Awareness comes first. Track enough information to recognize trends. But remember: The goal isn't to become obsessed with data. (I'm borderline obsessed with mine). The goal is to use data to make better decisions. ASK YOURSELF: What's improving? What did I do to get this improvement? Write it down. What's declining? What did I do to tank my score? Write it down. And what repeatedly happens before each pattern? Learn your recovery recipe. What works for you? What does not work? TIP: Look at your weekly average instead of judging yourself by one day. One bad night doesn't define your health. One hard workout doesn't destroy your fitness. One red recovery doesn't erase your progress. Look for the trend. Learn what your personal recipe for success is. STEP 2 — MOVE Movement is the input. This is where Phase 3 begins. Movement challenges the system. We don't want to aim for a month of all green or high recoveries, because then we aren't challenging our system. Movement activates the brain and body and provides the stimulus from which adaptation can occur. But movement doesn't always mean crushing yourself in the gym. It might mean: Walking. Strength training. Hiking. Mobility. Cycling. Running. Playing a sport. Or simply interrupting long periods of sitting. TIP TO IMPLEMENT: Ask yourself each morning: "How will I move today?" Don't leave movement to chance. Put something on the calendar. Even a 20-minute walk counts. Consistency matters. STEP 3 — RECOVER This is the step I underestimated for years. I understood effort. I understood discipline. I understood training. But I didn't fully appreciate that the work isn't complete when the workout ends. The brain and body still have to process the stimulus. So recovery becomes an active part of the performance system. Protect sleep. Hydrate. Manage stress. Build recovery into the schedule. And learn when not to push. TIP TO IMPLEMENT: Create what I call your Recovery Minimums. Choose three behaviors that you protect even during busy weeks. For example: My Recovery Minimums ✓ Consistent sleep (going to bed and waking up at the same time) ✓ Daily hydration (I use liquid IV in the day and LMNT hot chocolate at night) ✓ Daily movement (I walk every morning, hike on the weekends, fit in gym workouts and strength training) to keep movement going. ✓ Stress regulation (always a work in progress, but breath work is my current way to manage stress) ✓ Time for recovery (I stack meditation and infrared sauna use together to save time). Your list may look different. But decide what your minimums are before life gets busy and you aren't putting time into recovery. STEP 4 — ADAPT This is the part we usually can't see. And it's one of the reasons people quit too early. Adaptation happens behind the scenes. You train. You recover. And your system responds. Over time, movement becomes easier. Your capacity expands. Your cardiovascular system becomes more efficient. Skills become more automatic. Your tolerance for challenge increases. Then one day... something that once felt difficult feels normal. TIP TO IMPLEMENT: Don't only measure outcomes. Look for evidence of adaptation. Ask: Is this workout getting easier? Am I recovering faster? Is my resting heart rate trending differently? Am I sleeping better? Look for how many wakes you have each night. Can I handle more work without feeling depleted? Is my concentration improving? Am I stronger? Do I have more energy? Those are clues that the system is adapting.   STEP 5 — PERFORM This is where most people want to start. Results. Achievement. The High Performance. But performance isn't Step One. It's Step Five. First we provide the stimulus. We move. Then we recover. Then we adapt. And eventually... performance becomes evidence that the earlier steps worked. You will notice you can sit longer, stay focused on one task, and see tasks through to completion. This changes the question from: "How can I perform better today?" to: "What can I do today that makes better performance more likely tomorrow?" That's a very different way of thinking. TAKEAWAY #2 DON'T TRY TO FIX EVERYTHING. One of the most useful things we learned from the second recovery experiment was that sometimes one behavior acts as a bottleneck. For the person with the low recovery score, hydration appeared to be an important lever. Stick to changing ONE thing at a time. When I first saw his HRV, I wanted to go there, but we started with hydration. So here's something you can try. Look at your own patterns and ask: "What is the ONE behavior that would make everything else work better?" Maybe it's getting to bed earlier. Maybe it's drinking more water. Maybe it's moving every day. Maybe it's reducing alcohol. Maybe it's taking a recovery day. Maybe it's managing evening stress. Start there. TIP: Run a seven-day experiment. Change one variable. Keep everything else reasonably consistent. Track what happens. Then evaluate. Don't guess. Test. This has been the most eye-opening part of finding my own personal recipe for high performance. Once you uncover yours, you can create your own predictable formula for high performance.   TAKEAWAY #3 CREATE A BASELINE YOU CAN RETURN TO. One of the biggest changes in my thinking came after the nine-green streak ended. My recovery dropped after hard training. But I knew what to do. I returned to the system. That's resilience. Not maintaining perfect conditions forever. But knowing how to return to your baseline when life knocks you away from it. Ask yourself: "When everything gets busy, what behaviors bring me back?" Write them down. That becomes your reset protocol. That's how I was able to create high recoveries the past few days making my monthly recovery a 16% increase over last month. TAKEAWAY #4 RECOVERY IS THE BRIDGE While developing this framework, I kept seeing the same image in my mind. A bridge. On one side is today's effort. On the other side is tomorrow's capability. Recovery is the bridge connecting the two. Without sufficient recovery, today's effort may never fully become tomorrow's capacity. With recovery, we give the brain and body an opportunity to adapt. Today's habits create the conditions for today's recovery. Recovery supports tomorrow's adaptation. Adaptation creates future capacity. And expanded capacity improves performance. That's the system. YOUR 7-DAY PREDICTABLE PERFORMANCE EXPERIMENT Here's your action step from today's episode. For the next seven days: MEASURE Track sleep, energy, stress and how overall recovered you feel each day. If you don't have a device to do this, just rank yourself on a scale of 0-10. MOVE Do something intentional every day. RECOVER Protect the recovery behaviors you've identified as most important. Mine are daily meditation, journaling, hydration, breath work and sauna use. LOOK FOR ADAPTATION Notice what begins becoming easier or more consistent. Where do you feel stronger? REVIEW YOUR PERFORMANCE At the end of seven days, ask: What improved? What got worse? What behavior had the biggest effect? What should I repeat next week? That's it. You're not trying to create a perfect week. You're trying to learn how your own system works. I don't know what your recipe for high performance will look like, but once you've got this recipe, your life will never be the same. THE BIG TAKEAWAY After nearly 2,000 recovery scores, here's what I believe matters most. Don't chase the score. Chase the behaviors that create the score. (Notice what they are—write them down). Don't chase one perfect workout. Build consistency. Don't panic when the data drops. Investigate. Don't change ten things at once. Find the lever. And above all... don't confuse effort with adaptation. Sometimes the thing that moves us forward isn't doing more. It's allowing the work we've already done to become part of us. The goal isn't perfect recovery. The goal isn't nine green days (while I've got my eye on how I can make this 10)… The goal isn't controlling every variable in our lives. The goal is to create a system that makes better outcomes more likely. Better days become better weeks. Better weeks become better months. And over enough time... what once felt difficult can become your new normal. REVIEW AND CONCLUSION To review and conclude BONUS EPISODE 2: Find the Gap—How Recovery Unlocks Predictable Performance, here's where we are in The Brain's Operating System. Phase 1 taught us to regulate. Before we can learn, perform, or grow, we need the biological conditions that support safety and stability. Phase 2 taught us what drives us to act. We explored motivation, dopamine, beliefs, attention, and the internal chemistry that moves us toward a goal. And now... Phase 3 is teaching us how we change. We move. We create a stimulus. We recover. The brain and body adapt. Our capacity expands. And eventually, that adaptation shows up as better performance. That's why today's framework matters. Because when performance feels inconsistent, the answer isn't always to work harder. Sometimes we need to ask: Where is the gap in my system? Is it movement? Sleep? Hydration? Stress? Recovery time? Consistency? Because when we can identify the gap, we can begin to change the input. And when we change the input consistently... we create new conditions for adaptation. That's how performance begins to change. So remember the sequence: Measure. Move. Recover. Adapt. Perform. And then repeat. Because performance isn't a finish line. It's feedback from the system you're building.   When we complete Phase 3, we'll soon move into Phase 4—Connection, Emotion & Social Intelligence, where another layer enters the system: Other people. Relationships. Emotion. Trust. Communication. Empathy. Leadership. And then in Phase 5—Integration & Human Performance, we'll bring everything together: Regulation. Motivation. Movement. Recovery. Emotion. Relationships. Learning. Purpose. And performance. Because ultimately, no system works in isolation. Human performance is the result of all of these systems working together. FINAL TAKEAWAY If there's one idea I hope you remember from today's episode, it's this: Don't just chase the outcome. Study the system producing it. If your results aren't where you want them to be... find the gap. Because the gap may not be in your effort. It may be in your recovery. And when you find the gap in your recovery system... you unlock your next level of adaptation, capacity, and performance. Thank you for joining me for this second Bonus Episode. If today's framework helped connect the dots for you, I'd love to hear what you discover. What's the one habit that has the greatest impact on your recovery and performance? Sleep? Movement? Hydration? Stress management? Recovery time? And if you try the 7-Day Predictable Performance Experiment, pay attention to what your own data teaches you. Not whether every day is perfect. But what patterns begin to emerge. Until next time... Keep measuring. Keep moving. Keep recovering. Give your brain and body time to adapt. And keep building the systems that make better performance more predictable. Have an incredible week and we'll see you on EP 405 where we revisit Dr. Kristen Holmes and dive deep into more ways to improve our recovery., RESOURCES:   Phase 1: Regulation & Safety The Foundation Core Question: Is the nervous system safe enough to learn? Everything begins with regulation. Before we can focus, learn, lead, or perform, the brain first asks one fundamental question: Am I safe? Throughout Phase 1, our guests showed us that regulation isn't simply about reducing stress—it's about creating the biological conditions that allow the brain to learn, adapt, and thrive. Together we explored: Baland Jalal – how sleep, curiosity, imagination, and creativity prepare the brain for learning. https://andreasamadi.podbean.com/e/hypnagogic-genius-capture-your-best-ideas-at-the-edge-of-sleep/ Dr. Bruce Perry – why regulation, rhythm, and relationships form the foundation of every healthy nervous system.  https://andreasamadi.podbean.com/e/safety-first-why-a-regulated-brain-is-the-key-to-learning/ Dr. Sui Wong – how lifestyle medicine and autonomic balance build lifelong brain resilience. https://andreasamadi.podbean.com/e/your-eyes-the-brain-s-early-warning-system/ Rohan Dixit – how heart rate variability gives us real-time feedback on our ability to regulate stress. https://andreasamadi.podbean.com/e/breathe-to-reset-how-hrv-tech-reveals-hidden-stress/ Dr. Kristen Holmes – how recovery metrics reveal our physiological readiness to perform. https://andreasamadi.podbean.com/e/kristen-holmes-from-whoopcom-on-unlocking-a-better-you-measuring-sleep-recovery-and-strain/ Dr. Antonio Zadra – how sleep and dreaming consolidate memories, regulate emotions, and generate insight. https://andreasamadi.podbean.com/e/when-brains-dream-how-sleep-integrates-emotion-insight-and-creativity/ Together these conversations taught us that sleep and stress regulation aren't optional—they're the operating system that allows every higher brain function to work. Phase 2: Motivation & Neurochemistry The Direction Core Question: What moves us into action? Once the brain feels safe, it becomes ready to pursue goals. In Phase 2, we explored the internal chemistry that transforms intention into action. Our experts helped us understand that sustainable motivation isn't about willpower—it's about aligning our beliefs, thoughts, attention, energy, and movement. Together we discovered: Bob Proctor — our beliefs determine the direction of our lives. https://andreasamadi.podbean.com/e/belief-first-the-neuroscience-of-motivation/ Dr. Carolyn Leaf — our thinking literally changes our brain chemistry. https://andreasamadi.podbean.com/e/thoughts-as-biology-how-your-mind-shapes-neurochemistry/ Dr. John Medina — attention determines what the brain encodes and remembers. https://andreasamadi.podbean.com/e/theory-of-mind-the-missing-link-between-attention-reward-and-motivation Dr. Anna Lembke- Dopamine, Motivation and Why the Brain Repeats Behavior https://andreasamadi.podbean.com/e/dopamine-nation-the-pleasure%e2%80%93pain-balance-that-drives-motivation/ Dr. Friederike Fabritius — managing our energy allows high performance to become sustainable. https://andreasamadi.podbean.com/e/fun-fear-focus-closing-the-motivation-loop/ Dr. Chuck Hillman & Paul Zientarski — movement activates the brain, preparing it to learn. https://andreasamadi.podbean.com/e/move-to-learn-how-movement-activates-the-brain-and-fuels-motivation/ By the end of Phase 2, we introduced what became The Motivation Loop, showing how beliefs influence thoughts, thoughts influence actions, actions create results, and results reinforce future beliefs. Phase 3: Movement, Learning & Human Performance The Transformation Core Question: How does movement change the brain—and how does recovery transform that change into performance? Now we're taking the next step. Phase 3 builds on everything we've learned so far. If Phase 1 created a regulated nervous system... If Phase 2 created motivation and direction... Phase 3 explains how the brain and body actually become stronger. Together we've explored this process through conversations with: Dr. Chuck Hillman & Paul Zientarski — why movement activates the brain before learning. https://andreasamadi.podbean.com/e/movement-first-how-a-20%e2%80%91minute-walk-lights-up-the-brain/ Dr. John Ratey — how exercise builds a healthier, younger brain. https://andreasamadi.podbean.com/e/movement-matters-how-every-move-rewires-the-brain/ Dr. Kristen Holmes — why recovery determines adaptation and readiness. Dr. John Medina — how attention transforms movement into lasting learning. Jason Whitrock — how metabolism and cellular energy fuel long-term performance. WHERE WE ARE GOING NEXT Phase 4 — Connection, Emotion & Social Intelligence The Human System Core Question: How do we thrive with other people? The brain didn't evolve in isolation—it evolved through relationships. In Phase 4, we'll explore emotional intelligence, empathy, communication, trust, leadership, and psychological safety to understand how our relationships shape learning, well-being, and performance. Phase 5 — Integration & Human Performance The Complete System Core Question: How do all the systems work together? In our final phase, we'll bring everything together—regulation, motivation, movement, emotion, relationships, learning, and recovery—into one integrated framework. We'll discover how these systems work together to create measurable improvements in our well-being, achievement, leadership, productivity, and results. REFERENCES: [i] Liquid IV https://www.liquid-iv.com/collections/hydration-multiplier-sugar-free    

Navigating the path to becoming a surgeon in the US as an International Medical Graduate (IMG) can definitely have its hurdles. In this episode we sit down with Professor of Surgery, Dr. Ourania Preventza about her journey as an IMG, and how to break down the barriers in one of the most competitive surgical subspecialties. Dr. Preventza teaches us why sponsorship is invaluable, and how we as a surgical community can help support this vulnerable group of providers. With years of experience to offer, both as an IMG herself, and now as a fierce advocate and mentor for trainees, this interview with Dr. Preventza is not one to miss.References:https://www.jtcvsopen.org/article/S2666-2736(25)00059-2/fulltextThe current landscape and challenges facing international medical graduates in cardiothoracic surgery traininghttps://pubmed.ncbi.nlm.nih.gov/39886768/International Medical Graduates in Academic Cardiothoracic Surgeryhttps://www.clinicalkey.com/#!/content/playContent/1-s2.0-S2666273625002840?returnurl=https:%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS2666273625002840%3Fshowall%3Dtrue&referrer=https:%2F%2Fpubmed.ncbi.nlm.nih.gov%2FA career in cardiothoracic surgery in the United States: Guidance and resources for international medical graduates https://jtd.amegroups.org/article/view/38164/htmlUS women in Thoracic Surgery: Reflections on the Past and Opportunities for the Future Please visit https://behindtheknife.org to access other high-yield surgical education podcasts, videos and more.  If you liked this episode, check out our recent episodes here: https://behindtheknife.org/listenBehind the Knife Premium: https://behindtheknife.org/premiumOral Board Review: https://behindtheknife.org/oral-boardOral Board Simulator: https://behindtheknife.org/oral-board/simulatorGeneral Surgery Oral Board Review Course: https://behindtheknife.org/premium/general-surgery-oral-board-reviewTrauma Surgery Video Atlas: https://behindtheknife.org/premium/trauma-surgery-video-atlasDominate Surgery: A High-Yield Guide to Your Surgery Clerkship: https://behindtheknife.org/premium/dominate-surgery-a-high-yield-guide-to-your-surgery-clerkshipDominate Surgery for APPs: A High-Yield Guide to Your Surgery Rotation: https://behindtheknife.org/premium/dominate-surgery-for-apps-a-high-yield-guide-to-your-surgery-rotationVascular Surgery Oral Board Review Course: https://behindtheknife.org/premium/vascular-surgery-oral-board-reviewColorectal Surgery Oral Board Review Course: https://behindtheknife.org/premium/colorectal-surgery-oral-board-reviewSurgical Oncology Oral Board Review Course: https://behindtheknife.org/premium/surgical-oncology-oral-board-reviewCardiothoracic Oral Board Review Course: https://behindtheknife.org/premium/cardiothoracic-surgery-oral-board-reviewOBGYN Oral Board Review Coures: https://behindtheknife.org/course/obgyn-oral-board-reviewEPA Playbook: https://behindtheknife.org/course/epa-playbookSurgical Instrument Flashcards: https://behindtheknife.org/course/surgical-instrument-flashcardsABSITE Review: https://behindtheknife.org/course/absite-2026-exam-reviewDownload our App:Apple App Store: https://apps.apple.com/us/app/behind-the-knife/id1672420049Android/Google Play: https://play.google.com/store/apps/details?id=com.btk.app&hl=en_US

We live in a world that worships talent, a world that cheers natural athletes, exalts child prodigies, and venerates virtuosos. But admiring people who are blessed with innate abilities can lead us to underestimate the range of skills that we can learn and how good we can become. As Adam Grant explains in his new book, “Hidden Potential,” growth is not about the genius you possess — it's about the character you develop. Adam joins us today to talk about developing the character skills, motivational tools, and learning systems that can help ordinary people achieve extraordinary things. This episode first aired in October 2023.

We've spent the last few years watching AI transform the digital world. Now it's coming for the physical one. Humanoid robots are leaving the lab and entering homes, factories, and workplaces. But are we witnessing another ChatGPT moment, or are these machines still years away from becoming truly useful? Journalist Stephen Witt has spent months inside the world's leading robotics companies to find out, and what he discovered surprised him. Check out Stephen's article "Are Humanoid Robots Ready to Be Deployed?" and his previous appearance on this show. ***

Episode Description:This is a From the Archive episode with Ray Dalio. Ray Dalio built Bridgewater Associates into one of the most influential investment firms in the world. But in this archive conversation, James is less interested in the headline version of success and more interested in the painful turning point that made Ray rethink everything.At 34, Ray's business nearly failed. He had been confident—by his own description, arrogant—and a wrong market call left him broke, humbled, and forced to decide whether to quit or rebuild.That failure became the origin story behind many of his principles.Ray explains that the experience taught him to fear being wrong in a useful way. Instead of retreating, he began seeking out the smartest people who disagreed with him. He learned to triangulate among independent thinkers, write down his decision criteria, study how similar events had happened in history, and build systems that reduced risk without giving up upside.The conversation then moves into the central ideas of Principles: pain plus reflection equals progress; failure equals success if you turn it into learning; and every person should write down the principles they use to deal with reality.James and Ray discuss the five-step process for success: set audacious goals, identify the problems blocking those goals, diagnose root causes, design ways around them, and execute. Ray emphasizes that no one is good at all five steps, which is why people need others who can supply the strengths they lack.A large part of the episode focuses on Bridgewater's culture. Ray explains idea meritocracy, radical truth, radical transparency, thoughtful disagreement, and believability-weighted decision-making. In his view, the goal is not democracy or autocracy. The goal is to get the best ideas on the table, stress test them, and make better decisions.James pushes on the human side of this: what happens when disagreement feels like a fight? Ray answers by describing the “two yous”—the thoughtful, logical self and the emotional, reactive self—and why writing down principles can clarify which values bring people together and which values separate them.The conversation closes with habits, meditation, creativity, the economy, debt cycles, wealth inequality, cryptocurrencies, and Ray's formula for a successful life: dreams plus reality plus determination.Editorial Note:This is a From the Archive episode. References to Bridgewater's assets, Ray's Forbes net worth, the economic cycle, cryptocurrencies, interest rates, central-bank policy, and current market conditions reflect the original recording period.This episode discusses investing, markets, debt cycles, and cryptocurrencies, but it should not be treated as financial advice.What You'll Learn;Why Ray Dalio sees his early career failure as one of the most important events of his life.How being wrong pushed him toward radical open-mindedness.Why Ray believes pain plus reflection equals progress.How to turn mistakes into principles you can use next time.Why failure can become success if it produces learning.The five-step process Ray uses for achieving goals.Why no one is good at every step of success.How thoughtful disagreement can improve decision-making.What an idea meritocracy is and why Bridgewater built around it.How believability-weighted decision-making differs from democracy or hierarchy.Why Ray believes meaningful work and meaningful relationships must go together.How writing down principles clarifies relationships, teams, and personal choices.Why habits control so much of life—and how they can be changed.How meditation helps Ray access calm, creativity, and clearer thinking.How Ray thinks about debt cycles, economic risk, wealth inequality, and cryptocurrencies.Timestamped Chapters:[03:00] The Failure That Changed EverythingJames asks about the early mistake that left Ray's business nearly finished at age 34.[04:06] Humility Balancing AudacityRay explains how going broke forced him to calm down, rethink risk, and become more open-minded.[05:46] Finding Smart People Who DisagreeHow Ray learned to triangulate among independent thinkers and raise the probability of being right.[06:59] Understanding the Mechanics of RealityRay revisits the Mexico debt crisis, the dollar, deflationary forces, and what he missed.[09:06] Radical Open-Mindedness and Idea MeritocracyThe failure led Ray to build a company around thoughtful disagreement and independent thinking.[11:00] Write Down Your Decision CriteriaRay urges listeners to write down the principles they use to make decisions.[14:21] Money Has No Intrinsic ValueRay explains why money only matters as a tool for getting what you actually value.[15:30] Learning to Fail WellRay criticizes the education system for rewarding right answers instead of teaching people how to learn from failure.[18:02] Pain Plus Reflection Equals ProgressRay explains why pain is a signal and why reflection turns it into usable knowledge.[20:23] The Five-Step Process for SuccessGoals, problems, diagnosis, design, and execution become Ray's loop for improving life and work.[23:38] Diagnosing the Root CauseJames asks Ray to identify the root cause of his early failure, and Ray names his own arrogance.[24:55] Joseph Campbell and Returning the BoonRay connects The Hero with a Thousand Faces to his decision to pass along the principles he had learned.[28:06] Failure Equals SuccessRay explains how he trained himself to see failures as puzzles that produce “gems.”[31:25] When Principles ChangeJames asks when Ray has failed at his own principles, and Ray discusses the challenge of leadership transition and governance.[34:20] Can People Really Disagree With the Boss?Ray pushes back on the idea that hierarchy prevents honest disagreement at Bridgewater.[35:41] Meaningful Work and Meaningful RelationshipsRay explains why radical truth and radical transparency are designed to support both work quality and human connection.[37:19] Believability-Weighted Decision-MakingRay describes how disagreements can be resolved by weighing the judgment of people with relevant expertise.[42:12] How to Handle Dysfunctional OrganizationsRay advises people to define the terms of their relationships and ask how disagreements should be handled.[48:11] Would Everyone End Up With the Same Principles?James asks whether writing down principles would eventually lead people toward similar truths.[49:10] The Two YousRay explains the conflict between the logical self and the emotional self, especially when disagreement triggers fight-or-flight.[51:10] Changing Direction at Any AgeJames asks how people stuck in old patterns can find the courage to start again.[52:46] Habits, Failure, and Reprogramming YourselfRay describes his most valuable habit: treating problems and failures as puzzles to solve.[56:03] Health, Meditation, and CreativityRay discusses where he has and has not built strong habits, and why meditation has been so important to him.[59:07] Meditation as a State of Calm ControlRay explains how meditation quiets the racing mind and helps create equanimity and creativity.[01:00:52] Finding the PullJames asks how a young person can identify goals, and Ray recommends self-discovery, experimentation, and reflection.[01:04:06] How the Economic Machine WorksRay outlines productivity, short-term debt cycles, long-term debt cycles, central-bank policy, and where the economy sat at the time.[01:07:29] Two Economies and Wealth InequalityRay explains why averages can hide the economic reality of the bottom 60% versus the top 40%.[01:11:00] Cryptocurrencies and BlockchainRay distinguishes blockchain technology from individual crypto assets and compares the space to the early internet.[01:14:26] Dreams + Reality + DeterminationRay closes with his formula for a successful life and why reality must be understood, not avoided.Additional Resources:Ray Dalio's official Principles site — Ray's home for Principles, How the Economic Machine Works, TED2017, Principles for Success, and related tools.Principles: Life and Work — Simon & Schuster — Official publisher page for the book discussed throughout the episode.Bridgewater: Our Founder — Bridgewater's official biography of Ray Dalio and his career at the firm.TED: “How to build a company where the best ideas win” — Ray's TED2017 talk on radical transparency, algorithmic decision-making, and idea meritocracy.How the Economic Machine Works — Ray's 30-minute explainer video is available through the official Principles site.Principles for Success — Simon & Schuster — A shorter illustrated adaptation of Ray's principles.The Hero with a Thousand Faces by Joseph Campbell — The book Ray mentions when discussing the hero's journey and “returning the boon.”The Power of Habit by Charles Duhigg — The habit book Ray and James reference while discussing how behavior can be reprogrammed.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Some of the greatest American heroes are people most of us have never heard of. In today's episode, Ryan talks with retired Brigadier General and military historian Ty Seidule about five remarkable Americans whose stories embody courage, sacrifice, service, and leadership. They also talk about why the people we choose to honor matter, what the renaming of military bases reveals about American history, and why telling the truth about the past does not mean giving up on greatness.Ty Seidule served in the U.S. Army for more than three decades, retiring as a brigadier general in 2020. He is a professor emeritus of history at West Point and served as vice chair of the Congressional Naming Commission, which was tasked with renaming Department of Defense assets that honored Confederates.Ty Seidule is the author of A Promise Delivered: Ten American Heroes and the Battle to Rename Our Nation's Military Bases and Robert E. Lee and Me: A Southerner's Reckoning with the Myth of the Lost Cause.

Episode Description:This From the Archive episode features Tyra Banks and her mother, Carolyn London, in a conversation about beauty, business, motherhood, reinvention, and the power of not trying to be perfect.There is no “A Note from James” section for this episode.James begins by explaining why America's Next Top Model mattered to him as a father. He watched the show with his daughters, and what stood out was not just modeling or fashion. It was the way Tyra taught that success depended on personality, presence, charisma, preparation, and knowing how to use what made you different.Tyra and Carolyn discuss their book Perfect Is Boring, which grew out of the raw, funny, and sometimes embarrassing conversations Carolyn had with Tyra throughout her life. Carolyn did not want Tyra to enter adulthood ignorant, ashamed, or unprepared. That meant frank talks about sex, periods, modeling, business, self-worth, and how to handle a world that would constantly try to define her.A major theme of the conversation is preparation. When Tyra chose Paris Fashion Week over college, Carolyn told her that the choice was hers—but if she was going to model, she had to treat it like a business. She had to study designers the way she had studied for the SAT. She had to understand the industry, the clients, the aesthetics, and the opportunities before she got on the plane.That preparation became one of Tyra's biggest advantages. She explains how she studied Chanel, Yves Saint Laurent, Dior, and other designers, adjusting her look and walk from audition to audition. She later used the same strategic mindset when high-fashion clients criticized her body and told her to lose weight. Instead of starving herself, she and Carolyn sat down over pizza and made a list of clients and models who embraced a curvier, more commercial look.That list changed her career.Tyra also talks about becoming the first Black model to achieve several milestones at Victoria's Secret, and how one early failure came not from her lack of ability, but from a hairdresser who did not know how to work with Black hair. A year later, she took control of the situation, prepared her own hair, fought for another chance, and rebuilt that opportunity on her terms.The conversation then moves into television. Tyra explains how America's Next Top Model came to her as a blend of American Idol and The Real World, set inside the modeling industry. Her agent dismissed the idea, but Tyra found another path, worked with Kenya Barris and Ken Mok, and became deeply involved in producing and editing the show.Finally, Tyra reflects on success, burnout, delegation, motherhood, and legacy. At the height of her career, she was on magazine covers, running shows, and being recognized as one of the most influential people in the world—but she says she was also at the bottom of her spirit. Today, success means something different: building things that outlive her and continue expanding the definition of beauty long after people remember who created them.Editorial Note:This is a From the Archive episode. References to Tyra's projects, America's Next Top Model, her cosmetics company, future business plans, and her daily schedule reflect the original recording period.The book's official subtitle is 10 Things My Crazy, Fierce Mama Taught Me About Beauty, Booty, and Being a Boss.What You'll Learn:Why Carolyn London's honesty became one of Tyra's greatest advantages.How Tyra learned to treat modeling as a business, not just a talent contest.Why preparation beat natural beauty in Tyra's first Paris Fashion Week season.How Tyra and Carolyn turned body criticism into a career pivot.Why “perfect is boring” became both a beauty philosophy and a business strategy.How Tyra's “fierce, funny, heart” filter helps her decide what to say yes to.Why success without balance left Tyra “at the bottom of her spirit.”How Tyra learned to delegate instead of fixing everything herself.Why America's Next Top Model worked as more than a modeling competition.How Tyra moved from modeling into television production.Why Carolyn's early photography work shaped Tyra's eye for unconventional beauty.What legacy means to Tyra nowTimestamped Chapters:[02:00] Tyra Banks, Carolyn London, and Perfect Is BoringJames introduces Tyra and Carolyn and explains why America's Next Top Model became meaningful bonding time with his daughters.[03:27] Why They Wrote the Book TogetherTyra explains that she and Carolyn had been thinking about the book for 10 years and wanted to share the honesty behind their relationship.[05:18] Writing as a Mother-Daughter ConversationCarolyn and Tyra describe the writing process, the clashes, and why Tyra kept pushing her mother toward shorter, sharper storytelling.[07:40] Carolyn's Independence and Early MotherhoodCarolyn talks about becoming a teen mother, wanting independence, facing discrimination in job interviews, and eventually getting off government assistance.[11:25] The Honesty Tyra Grew Up WithCarolyn explains why she talked openly with Tyra about periods, sexuality, and the things her own mother had never explained to her.[13:21] You Are the BusinessBefore Tyra left for Europe, Carolyn told her that modeling was not just a career choice—the commodity was Tyra herself.[15:35] College or Paris Fashion WeekTyra remembers asking her mother to choose for her, and Carolyn refusing to make the decision while promising support either way.[18:07] How Tyra Decides What to Say No ToTyra explains her personal brand filter: fierce, funny, and heart. A project has to hit at least two.[20:55] Getting Back to CreativeTyra reflects on focusing too heavily on operations in business and needing to return to brand, voice, creativity, and community.[22:03] When Success Was Bigger Than ExpectedTyra talks about expecting America's Next Top Model to last two seasons and later realizing it had become a global juggernaut.[23:38] At the Top of the Game, Bottom of the SpiritTyra describes the burnout that came from overworking, micromanaging, and failing to delegate.[26:37] Preparation as the Real AdvantageJames highlights how Tyra studied each designer before Paris, and Tyra explains how she adapted her look for each client.[29:32] Beauty Gets You Two Steps—Then You WorkTyra explains why supermodels become supermodels through strategy, personality, business sense, and planning.[31:26] Pizza, Body Criticism, and the Career PivotAfter an agent told Carolyn that Tyra needed to lose weight, Carolyn took Tyra to eat pizza and helped her build a new strategy around clients who wanted her body type.[35:33] “We Already Have a Black Girl”Tyra describes early agency rejection, racial barriers, and the way the industry turned differences into insecurities.[36:41] Taking Control at Victoria's SecretTyra explains how a bad hair experience cost her an early Victoria's Secret opportunity—and how she fought her way back a year later.[40:15] From Modeling to TelevisionTyra says modeling happened to her, but television was always her passion.[41:21] The Idea for America's Next Top ModelTyra remembers combining American Idol with The Real World and setting the format inside the modeling industry.[42:34] When the Middleman Says NoAfter her agent dismissed the idea, Tyra went around him, worked with Kenya Barris and Ken Mok, and sold the show.[44:20] The Hidden Work of ProducingTyra explains that she was not a vanity producer—she lived in the editing bay and helped shape the show.[44:42] Redefining Beauty on TelevisionTyra and Carolyn discuss the many kinds of beauty and how Carolyn's photography work shaped Tyra's eye for what others missed.[47:03] Top Model Around the WorldTyra talks about returning to the show, ratings, international versions, and the global reach of the franchise.[47:56] Why The Tyra Banks Show EndedTyra explains the workload of producing a daily talk show and how the 2008 financial crisis affected advertisers.[49:02] A Day in Tyra's Life NowTyra describes motherhood, meetings, production plans, school paperwork, business projects, and trying not to start work too early.[51:14] What Success Means NowTyra says success now means legacy: expanding the definition of beauty and building things that outlive her.[52:32] Perfect Is BoringJames praises the book, the mother-daughter collaboration, and the larger message that perfection is not the goal.Additional Resources:Perfect Is Boring — Penguin Random House's official page lists the book by Tyra Banks and Carolyn London, published April 3, 2018, with the subtitle 10 Things My Crazy, Fierce Mama Taught Me About Beauty, Booty, and Being a Boss.Tyra Banks at Victoria's Secret — Victoria's Secret's model bio covers Tyra's modeling career, her first Victoria's Secret Fashion Show in 1996, her return in 2024, and her broader work as a model, producer, writer, and actress.Sports Illustrated Swimsuit: Tyra Banks — SI Swimsuit's archive article describes Tyra's 1996 shared cover, her 1997 solo cover, and her 2019 return.SMiZE & DREAM — Tyra's current ice cream and dessert brand, which connects to the legacy-building theme she discusses near the end of the episode.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

1: Jack Smith Investigation and Congressional Referral The first portion of our podcast focuses on a referral made by Jim Jordan, Chairman of the House Judiciary Committee, asking the Department of Justice to consider possible prosecution of former Special Counsel Jack Smith. The referral alleges Smith may have provided misleading testimony to Congress concerning records obtained during investigations related to former President Donald Trump. Key claims discussed include: Senate investigators allegedly uncovered evidence that communications involving 44 members of Congress were obtained during Trump-related investigations. The records were reportedly obtained through legal requests to the National Archives rather than directly from lawmakers' devices. Smith's legal team disputes allegations that he misled Congress, arguing his testimony accurately addressed specific types of records while other materials may have been obtained through separate legal authorities. The commentary raises questions about government transparency, prosecutorial authority, congressional oversight, and political accountability. 2: Anthony Fauci's COVID-Era Diary Entries The second of our pod shifts to newly released diary entries attributed to Anthony Fauci, released by Senator Rand Paul. These entries reportedly document Fauci's reflections on his growing public profile during the COVID-19 pandemic. Fauci's observations about increasing media attention and celebrity status during 2020. References to extensive press coverage and public recognition. An invitation to appear on "Dancing with the Stars" during the pandemic. Claims by Rand Paul that the diary portrays Fauci as overly focused on his public image during a national public-health crisis. Discussion of a forthcoming committee appearance where Fauci is expected to answer questions under subpoena. Please Hit Subscribe to this podcast Right Now. Also Please Subscribe to the 47 Morning Update with Ben Ferguson and Verdict with Ted Cruz Wherever You get You're Podcasts. And don't forget to follow the show on Social Media so you never miss a moment! Thanks for Listening X: https://x.com/benfergusonshowYouTube: https://www.youtube.com/@VerdictwithTedCruzSee omnystudio.com/listener for privacy information.