Why he says she buried in. No, hello boys and girls ladies and germs. This is Tim Ferriss. Welcome to another episode of the Tim Ferriss show where it is. Usually my job to sit down with world-class performers of all different types to tease out, that habits, routines favorite books, and so on that you can apply and test in your own life or lives. As the case might be this time, we have a slightly different format and I am the guest. I tested a fan supported model in 2019 as some of you know I ended up returning to ads By Request. That's a very long story and you
Read more about it at, Tim dot blog, /, podcast, experiment. But this is all to say, I still sit down occasionally with the supporter group, in a private Facebook group, for qas and fun conversations, things like that, just for the hell of it. And we did a live Q&A on YouTube recently. I answered their questions on my current morning and exercise routines. Whole Tropic breathwork ambition versus self-compassion diet and everything from ontological shock to what.
Currently bring me a lot of Joy, how to cultivate not caring, what other people think, and much more with all of that said, we cover a lot of topics. So I hope you enjoy this as much as I did.
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altitude. I can run flat out for a half mile before my hands start shaking and I don't look. Now we're just living tissue over metal endoskeleton.
Othello.
As everybody doing thanks for joining. I'm wearing a C4 shirt for people who might be interested. You can check out C4 foundation and we're going to do a QA as promised. And the Q&A will alternate from livestream, which means the chat box where everyone is chatting at the moment, you'll be able to submit questions and why don't we start with perhaps a few of the questions that were pre-submitted? So I have a list.
Questions that were submitted and I will do my best to take a stab at those questions and we'll just go back and forth until I run out of time. That's about it. So,
Let's jump into it. We see people from all over the world hear from many different countries. Scotland from the Netherlands. Any other people here from outside the US? See MDX. I wish I knew what that was. I don't know what that is, so I'm perhaps, somebody can tell me, Devon England, Montana, Vancouver Island, London Canada, SoCal Berlin.
Montreal, great, and Germany, Ireland all over. So let us just jump into this QA and I'll say this. One more time that we have questions that were submitted in advance. We also have live chat and Alternate going back and forth between the two. Hopefully, we'll have some fun and I'll do my best not to provide completely idiotic answers. I can't give any guarantees on the questions, though, although I think most of these questions are quite strong. So let's just go to a couple of soft.
Ball pitches. And then, I will jump into the livestream. Number one, this is from Sarah Ser a, hey, Tim, what's a 2021 updated version of your morning routine is actually quite consistent. I think, with past morning routine, the basics are 20 minutes of meditation, first thing in the morning. That's generally going to be some form of Transcendental Meditation. Then brushing teeth doing the basics of self-care and getting downstairs to have,
Puer tea, usually Peak P IQ e, puer tea and I'll alternate black and green or coffee of some type. And as long-term listeners will know, I am a huge fan of both for stigmatic. Mushroom coffee, and layered, superfood creamer. I had both this morning. In fact, from that point on, it really depends on the day. So I organized my week in a thematic.
I approach meaning rather than taking the five types of activities that I need or want to cover each week and spreading them throughout each day, I tend to have a day dedicated to different types of work. So Tuesday will involve lots and lots of phone calls or at least. That's when I'll batch my phone calls with my team and with other people. So, very frequently. I will not do any type of journaling on that day, but start walking and talking. So I'll get a lot of my stomach.
You're on Tuesdays and so on and so forth. So it really depends on the day. There could be writing following the caffeination, there could be exercised, so twice a week, I'll get into this next. I do some form of acrobatic or inversion training in the form of typically acroyoga and that leads to the next question from Mark, Chavez, what is your current exercise routine and what cool exercise equipment or gadgets are you using?
so, my weekly routine right now was really, I suppose first forged in
Quarantine. So during quarantine began, doing acroyoga, twice a week via Zoom with someone named Jason Nemer as the instructor. And practicing with my girlfriend provided us both with physical contact, additional just physical contact and play several hours of additional contact and play per week, but also gave us a fantastic way to move because there are forms of exercise that really don't entail. A lot of movement through space, Acura.
Yoga happens to include all the elements, both acrobatic and therapeutic. So we would do say 45 to 60 Minutes of inversion practice, which would include forearm stands, handstands and so on. And there are many different training tools to use for that. Then do what is known as El basing, where I'm on my back, holding my girlfriend in the air with my feet and hands and we have different roles and responsibilities and that Dynamic and then doing some version of Thai massage often with traction towards the
End of that workout, and it's the combination of these sort of sympathetic activation, and parasympathetic off-ramp that I think leads to a great sense of well, being physically and emotionally for the rest of the day. So, twice a week. Let's just call it Tuesday Thursdays. I would have a crow in the morning. That would be right after the pour tea, or coffee, then twice a week. Currently, this is supposed to covid climbing, so I do bouldering and also top roping. I haven't done my lead climbing sir.
It yet. So I'm not lead climbing and have really been enjoying doing that. And the two combine very well, a crow is really very much pushing based. So you're going to be pushing away or stabilizing with a pushing movement of some type with both your arms and your legs of course, in rock climbing. You do have pushing in the legs but it is largely pulling otherwise and so I find that that tends to balance out the say, antagonistic muscle groups. So that
You don't develop if you approach it in a moderate way which I am, you don't develop the repetitive stress pain and injuries that have plagued me for most of my Life by The Virtue of over doing things or I should say the vice of overdoing things. So even though my body might be able to handle climbing, three or four times a week, I'm limiting myself to twice a week and that has been fantastic. It is meant that despite the fact that I had complete shoulder reconstruction on my left shoulder in the early 2000s, and
Elbow surgery on my right elbow more recently. I have been able to train without extended pain. Of course, little Nicks and bruises and so on. So we have climbing twice a week. We have a crow twice a week and then we have weight training, typically of some type 1 to 2 times per week. This is nothing fancy. It's something along the lines of saying Occam's protocol in the 4-Hour Body or kettlebell swings. It's very basic. It's generally going to be 20 to 40 minutes and it is for the purpose of
Injury prevention, first and foremost not performance enhancement and last but not least walking I walk, fair amount on Tuesdays during calls. I would say, I walk for three to five hours, minimum and do my best certainly when I have access to Trails. And so on to walk for minimum of an hour per day, and I find that walking is not just physically therapeutic, but
Psycho emotionally incredibly therapeutic. So that is what the exercise routine looks like. So we checked off two of those. Let's try a few questions from the live stream. So we'll look at a couple of questions from the live stream here. Edgar, you know, way I think is how we pronounce that question. What is your process to determine if you're going the right direction, sometimes we might get lost and trying to accomplish things instead of thinking about what is worth working for really. This is an energetic.
Canary in the coal, mine for me, in the sense that if you find yourself low energy, which is very often accompanied by depressive or pessimistic thoughts, then I will do a number of things including 80/20 analysis, and some form of dream lining as outlined in the 4-Hour Work week, but I will very frequently take the 80/20 analysis and apply it into columns and those are the
The say, 20% of people and activities that are producing 80% or more of my Peak positive emotional states and then on the other side, Peak negative, emotional states, or negative ads and negative subtractions. And I will look at that. But but really, it's just using a simple rubric like how quickly do you fall asleep? And how do you feel when you first wake up when
First wake up, is there feeling of dread of? Oh fuck, I have to slog through another day of not really knowing where I'm going. Or is it a different feeling? So for me as Jodie, Foster once said, I believe could be misattribution but in the end winning is sleeping. Well, something along those lines. So, it's really, how do you feel right before you go to bed or when you go to bed and how do you feel right? When you wake up? And if something is off, I believe, you know, it doesn't need to be put into a spreadsheet and analyzed and then
the question is figuring out where to focus and to that point, I am actually going to hop to another question here in front of me which might be related on some level. This is a question from Steve Schwab and this might seem like a hard left turn but I don't think it is. So Steve Schwab's. Question is, I have constant thoughts about the meaning or meaningless nests of life and discomfort with death? Therefore, I distract myself with
Work, do you have any recommendations on managing these thoughts? And I wanted to bring this up because let's say you are having the experience of amylase. You are having trouble falling asleep. Or you have a certain level of anxiety about the unknown or you wake up and feel that you are without Direction. I think those feelings are often combined with these difficulties or challenges that Steve is outlining. So do you have any
Mendacious, I'm managing these thoughts. I'm not going to start with an answer to that. I'll start by saying that for the last several months I have had constant thoughts about the meaninglessness of life and quite a bit of discomfort or angst around death. So what am I doing? So in this case, I'm not going to provide an answer necessarily because I also think that's very personal thing but I'll tell you how I am looking to reboot the system and hopefully navigate that number one is I'm going to reread
To Frankel's book Man's Search for meaning, which I've been meaning to reread for very long time. I also have a book friend recommended called smile at fear. I can't vouch for it yet because I haven't read it. The author. I'm going to butcher this name. Cha gum trungpa. That's CH o gy AMT. Are you ngpa but smile at fear? The title should find you the book and I'm also going to read biographies
Of people who found meaning and really, I don't know how much of it is finding meaning versus choosing meaning, and I don't think there is any inherent, single objective, meaning of life, that should guide your steps and decisions. It seems to me that it is a personal decision of sorts perhaps that is with a vocation, perhaps you feel called to something perhaps you pursue something. But I'm looking for models of people who have done that. And so I think by
Refuse will also hold an important position in my trying to navigate this particular period in my life. So, there you have my answer in a way to both of those. All right, so let me scroll down. See what other questions we have in the livestream? Andrew Robinson, if you were asked to give a commencement speech, what would be the core message? The core message would be, you are the average of The Five People. You spend the most time with. So pick them very carefully and prune very carefully.
Over time because some friends are for a night, some for a season and some for life and all are welcome, there is a place and a time and there are certainly many benefits and enjoyment to be had for all but those categories can change and not everyone is forever. All right to additional questions in the Stream.
This is from Johnny, Miller are any of the maps are Johns, Hopkins studies that you're aware of looking at the therapeutic effect of holotropic breathwork. What do you view as the potential and opportunities for breath work? So for those who are not familiar Maps, dot-org is a nonprofit that is the driving force behind the phase 3, studies for mdma-assisted Psychotherapy for PTSD and this very often involves veterans victims of sexual abuse, Etc. MDMA has been shown to have
Bendis promised there was a huge cover story. That is the cover of the New York Times, print edition, discussing maps and Rick doblin is work. And so on in this area and Johns Hopkins, at least in this particular reference is looking at psilocybin, which is the psychoactive one of the psychoactive compounds found in slawsa. Be mushrooms, are magic mushrooms for treating things like nicotine, addiction, and of life.
Central distress and cancer patients etcetera. So I'm not aware of any studies being sponsored by Maps, or being conducted at Johns Hopkins, that incorporate holotropic breathwork specifically, but I think there is tremendous, certainly, and this is not a discovery of mine or anything novel from me. There are, I believe, very interesting applications of breath work, both to therapy and somatic, awareness, somatic release.
That would be true in something like a coma therapy H AK Omi, which I think is a fantastic adjunct to any type of psychedelic assisted therapy. It can also be used and certainly this is true and whole atrophic breath work, which is so named because the Tropic portion refers to Turning towards Holo wholeness turning towards wholeness, right? So you would have heliotrope except flowers for instance, that turn towards the sun, whole a Tropic would be turning towards hole.
This and it was created much like the drumming of Michael Harner, this would be a separate example. Holotropic breathwork was created by Stan grof who was is a psychiatrist or psychotherapist. Originally from the Czech Republic, who is looking for an alternative to psychedelic compounds after they were legalized during the Nixon Administration and you can use intense breath work such as
As holotropic breathwork to experience, non-ordinary States Of Consciousness. What some might call Altered States Of Consciousness without drugs. And there is value in this certainly in my recommendation to anyone who approaches me and asks about, psychedelics is often unless it's contraindicated for them. And there are some contraindications that they experience something like whole Trebek breathwork first because a it's legal and be, it does not involve any drugs, which can provoke a lot of
Many people. So I view that as a precursor or a prerequisite almost to engaging in any type of psychedelic therapy, but I'm not aware of any studies. I do believe that Jamie wheal. Whe Al is involved or may be involved in some studies related to holotropic breathwork and that is not the only breathwork that can be used for all of the purposes that I have been describing. There are many others. All right, let's jump to
another question in the Stream and thanks for joining everybody. This is fun. I enjoy this. Just see a note from Gone chin, careful with sudo shamans though. Yes, be careful with sudo shamans and rent a shamans or yoga Vasca practitioners. If anyone calls themself a shaman, in fact, I would say generally that is a red flag and you should probably steer clear of them because the well-trained indigenous practitioners
Though, who spent decades working in specific lineages in my experience. Without exception do not call themselves Shaman. They have a particular term usually pulled from one of the Native languages like quechua or Spanish or fill in the blank to describe what they do. So someone runs up to you with a voucher for discounted shamanic experiences. Run the other direction, question from Reese, Zunino, and a recent podcast.
We talked about joint pain. Have you tried fish oil moxa. Sticks or acupuncture. What has been the most effective tool for you? I've tried all these things Mock's. I found interesting moxa or moxibustion moxa sticks. Using radiant heat at the Joint above the skin. So you're taking a burning stick and holding it near the skin. Definitely not on the skin. What I have found most helpful for certain types of joint issues, like elbow pain, for instance from climbing is a modulating
Volume. So there is a dose that will make the exercise of poison, right as paracelsus would say. So if you exercise too much, you are going to suffer the consequences. And so one is really just finding a Cadence of exercise that works where you can still adapt and get stronger without causing chronic tendinosis etcetera. That's number one. Number two is working the muscles that act in opposition. So if you're climbing and doing a lot of pulling for
Since you're going to be working the flexors of the forearm tremendously. So you'd want to do some complimentary exercises with the extensors and you can use any number of devices for that you could use. Also a bucket of rice, there are many exercises that rock climbers use involving a large bucket of rice which I found helpful Voodoo floss created by my friend Kelly Starrett. I found tremendously helpful also to use after climbing for the arms.
Clear. Although it can be used for many different parts of the body, so people can look up, Voodoo floss. I'm sure on YouTube to find videos of Kelly demonstrating, how this can be used, and otherwise, contrast therapy hot cold. So, I have a hot tub. I also have a sauna, you could certainly just use a hot bath. If you are fortunate enough to have two baths, you can have one hot and then one full of ice and at an extremely cold temperature. So, I have a chest freezer that I have converted into.
Into a cold plunge, be sure to unplug the freezer, so they don't electrocute yourself and based on some recommendations from Kyle, Kingsbury modified meaning really just caulking to fully waterproof, the freezer to make it a cold plunge. So I will go hot-cold, hot-cold, hot-cold usually, let's just call it three minutes in each, and this is well documented for Recovery effects and then nutrition. So those are
Few of the things a few of the levers that I have pulled most recently, at least to address or rather prevent elbow pain. And this also applies to my shoulder. And last, but not least, I would say, technique before volume. So, in the case of rock climbing, I do foresee a point where I will be able to train three or four or more times per week. Right now, my technique is so inefficient and my joints or more accurately might
tendons and ligaments have not strengthened at the same Pace as my musculature. So I'm being very, very cautious, but there will be a point and I hope to climb for many decades where I'll be able to add volume to that. All right, so I get this question a lot. Do, you know, of any psychedelic Retreats that I can recommend? I can't do that, of course. Because as much as I wish, I could immediately, whatever I recommend would suffer as one listener, called it the hug of death and
We'll get more applications than they could accept. They would attempt to increase capacity and then quality and customer service would go through the floor, and it would be a complete disaster for everyone involved. So Frank Chen, who or what has consistently brought? You Joy in the past, six months, one year, three years, five years. Well, I would say my talk on who, you know, my girlfriend's the first who comes to mind. And then, of course, we have, Molly, pup, my companion, my second girlfriend.
And then that's one of the same. It's a joke, folks, I'm saying Molly is my other girlfriend and then best friends, Etc. So that's kind of self-evident I suppose but the what has consistently brought me. Joy in the past. Six months, one year, consistent Joy period in the last year during covid, I have found to be tremendously challenging, but I would say two things come to mind and that is extended time in nature where I do not hear the noise of
Mankind. And I say that right now because I'm sitting in a house where we have construction on almost every side and it is driving me cuckoo bananas extended time in nature and that involves also rucking. Sit taking a weighted backpack I use, go rock for training purposes and just going for long hikes in Old growth forests if at all possible of course, nature anywhere I think is very medicinal but tall trees it
Poppy is particularly calming for my system. The Japanese might call it tree bathing and then also learning more about the plants and animals, so that you can click the dial, a few notches on the resolution of what you see. Because of course until you have labels for things until you have names for things. It is very difficult to distinguish them from the background of say your visual experience. That's why children need to learn in.
And and toddlers and sew on labels that they can distinguish between chair table wall and so on, so that they aren't just patterns of light and color and Shadow that are somehow I suppose indistinguishable. And to do that, you need, you need names, you need labels. So I've taken walks with field. Biologists, I have taken walks with biologists of several different types. Just through common public trails.
To learn to be able to identify different trees that's where I started because at least on the East Coast where I first did this the biologist said to me? Look, we could try to learn flowers and there are going to be hundreds of different wildflowers and you're going to have tremendous trouble, separating one from the next and it could be very frustrating or I could teach you eight trees and you'll be able to identify 90% of the trees that you see here and I found that to be good advice. So those those are two
Aang's time in nature often moving, not just sitting still but that's personal preference. And then learning the plants and animals the Flora and Fauna of that given area. Daniel vibha I'm not sure if that's how you pronounce it. That's how I would read it. Any plans for different projects over the next two to three years. I think there is a decent chance that I will finally right or rather finish because I'm actually pretty far
through it, the screenplay for the four hour work week, which would be kind of a Best in Show Zoolander, comedy of sorts but it would all be based on true events and there would be a lot of philosophy and a lot of I think, practical takeaways along the lines of something like Fight Club. So that's kind of my pet project and the back of my mind that I have not yet finished and I really should finish. So I Envision that
Probably being a major project for me or at least a project. I don't want to make it bigger than it needs to be project for me in the next two. To three years. I would like to do more in the visual medium. All right. It's a recommendation from Josh or Joshua Armstrong. Also check out Victor Frankel's. Yes to life. It's a compilation of lectures. He gave before publishing Man's Search for meaning and I found it to be more actionable as direct advice. That is great advice Joshua. So thank you. I will check that out.
Because I am all for actionable at the moment. Although the conceptual stuff ultimately can soak in and help with your view of the world that then informs other decisions. But I will check out that collection of I guess transcribed lectures. Basically there's a question here, any research on the effects? Just to revisit this because it's come up from a few people and it research on the effects of psychedelics combined with breathwork increased synergistic.
I suspect that it depends on the compound, but absolutely, it is very common that breathwork administered to people on psychedelics and their different versions of this one is referred to as power breathing, has a multiplicative effect on the dose. So for instance, if we consider a normal hit of LSD to be 100 micrograms, if you were to give some 150 micrograms and then have them do the equivalent of Wim Hof or
Ultrabook breathwork from say after the point of administration minutes thirty to sixty my expectation would be that many people would subjectively feel it as if it were between a hundred micrograms and 200 micrograms. So that is worth being aware of. Let's look at some other questions and of course I'm not recommending that anyone use any illegal compounds. So I'm not a doctor. I do play one on the
Annette nor am I your lawyer so everything we're discussing here is for informational purposes. Only okay.
Question from Debbie Debbie wheel or vial. I'm 69 Marion have six grandchildren. Definitely not in your Target demographic, but still a big fan. Thank you, Debbie. I appreciate that. I don't think I have a Target demo. So maybe that makes everyone my target demo. So I appreciate you being a fan question. Why are you still hesitating about having children? I'm not hesitating about having kids. Actually, I hesitated for a long time because a I wasn't convinced that I would be a good father and
I needed to have some conviction around that before, even contemplating having kids because I think it's it is inherently a selfish choice for self-interested Choice. You're having kids because you want to have kids. As far as we know, they are not choosing to have you as a parent. So I really wanted to do a lot of self work and go through quite a lot of therapy many different types of therapy for childhood trauma Etc. Before even considering,
That is an option. It just seemed like the only ethical way to approach it and secondly, some of my hesitation has been around my genetic predisposition and it is a genetic predisposition. I've seen this in my family, certainly to depressive episodes and whether or not I want to pass along genetic code, that could predispose someone who didn't ask for it to experience depressive episodes on a regular basis. But at this point for many reasons,
Yes, I am in the process of seeing fertility, docks and going through the pre-flight checklist. So to speak to ensure that all systems are go, and then Think We're Off to the Races so TBD on outcomes. But that is the current plan. So I am. I'm no longer hesitating in my mind.
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Recommendation from Roland's Jigger off, Swatch Kumari about how to become a fake Shaman. This is actually excellent advice. So anyone who is listening to this? I would strongly suggest that you watch a documentary called Kumari. I don't want to ruin it. So just watch the trailer k, um, ar e. And if you want to train yourself to look on the bright side, if you want to have a degree of optimism while simultaneously.
Learning to defend yourself more, effectively against charlatans. This is a great documentary. It is a real fun watch and it is also one hell of a nail-biter. I'll leave it at that. Bogdan Bulgarian. If that is your no Bogdan, the Bulgarian, what a great name? So Bogdan, I'm a bridge, your question a little bit but I think it's a good one and it's one that I get a fair amount. I've seen a fair amount here it is. You've mentioned that you believe your hard-charging beat yourself up out of
It actually held you back rather than help you get ahead. Can you explain more about why you think that's the case? It seems a lot of successful people spend their 20s and 30s grinding super hard to get to where they are and it's only once they've achieved success that they take the point of view. I shouldn't have been so hard on myself. Do you think that you would have overcome all the obstacles you had? If you had been more self-compassionate even in your 20s and 30s? So this is a great question and on one level, it's impossible to answer. So I can't run a Monte, Carlo, simulation on my life and say,
Say if I had behaved in these different ways reviewed myself and these other ways that the outcomes would have been the same, or I would have reached the same degree of financial success, but I do think that the word successful is worth underlining here. So that is why I said financial success and I modified it. And that way here's what I can say is that a lot of people who compulsively focus on professional
I meant have demons whipping them in their back and that there are exceptions, certainly me, but many of the people who Achieve outsized Financial success success in any measurable. Way, that can be socially reinforced and appreciate it and lauded on magazine covers and so on, have superpowers and equally super deficits. And
And that many of them.
After making millions of dollars or billions of dollars remain quite tortured and unhappy. So I just want to say that as a preface, that word successful is very dangerous so I would I would encourage everybody when you use that word successful at the very least, to throw a modifier in front of it, like, financially successful R even better, financially, independent, or post economic or whatever the concept is that you're seeking to describe to this.
Point, I can't speak for my experience because I've only had the life that I've had, but there are also counter-examples. So whenever someone says I can't do, or I couldn't have done X because I am y, or I had to do X or I have to do X because I am why one of the first questions that I always have or the comes to mind is, are there any counter examples and
I could say for instance and the phrasing will change but people are successful because financially successful because they have a beat yourself up attitude in their 20s and 30s that leads them to grind. Super hard question, are there counter-examples in there? Are I actually have quite a few friends who did not sell flagellate to my knowledge and we're not malicious to themselves.
Did not constantly focus on their flaws who have had an outsized financial success. So is it necessary? No, I don't think so. Is it common? Yes. So then the question is, should you risk it? If you're in your 20s and 30s? Should you risk being self-compassionate? And what I would say is,
I see, very little downside. So if you are, someone who is even asking this question, you are probably not being self-compassionate if that makes any sense. So you already have some edge of beat yourself up attitude, if you're even asking this question and if I look at what I have achieved, just by adding a little bit of softness, a little bit of slowness, a little bit of spaciousness to my life through
Say meditation 20 minutes in the morning that's it. Forget about self-compassion that just gets too squishy for a lot of hard driving kind of McKinsey. I Banker aspiring folks who just you know want to conquer the world. So let's not use self compassion. But what about meditating 20 minutes in the morning? This will help you to become more self-aware. Let's start there. Forget about compassion, if you have the ability to pause even for a few seconds before.
Reflexively responding say in anger or in anything if you have the ability to be more self aware, so that you can regulate more effectively. Will that make you more effective? Or will that make you less effective? I think it'll make you more effective. These things will naturally lead, I think, to some degree of self compassion. So if we deconstruct it that way, I would have to say a I have
Yet to find someone who is cultivated any of these behaviors. Who has said, I've lost my Edge. I lost my drive, completely. I can't achieve anything anymore, and I really regret it. I've never met anyone who has said that, this is also true for people in their 20s and 30s. The second thing I would say is that when you take the edge off a little bit because this is also a concern in therapy, people don't want to go to therapy.
Because they're afraid they'll lose their Edge. This is very true for people like comedians are entertainers, oftentimes or they don't want to meditate, they don't want the journal because they might lose their Edge, whatever, that is. And in my experience you don't lose your Edge. You become more aware of the psychological clothing, you put on the stories that you tell yourself, Etc. That produce that edge if that makes any sense, right? So you become aware of the recipe that you use.
For the edge and you could view that like a the analogy that I've used with one person is it's like a jacket that you take off and you put in your closet, you still have that jacket. If you need that edge, you know where to find it and you can put it back on and you can get out and, you know, you can Scorch the Earth or you can conquer the world. Whatever it happens to be. If somebody for instance like I found a stalker came out of the woodwork and really
There'd me. And there was a risk that they were going to be a threat to someone in my family. So I went into my wardrobe and I took out my killer cloak and I put it on and I like quadrupled my Edge and I was able to solve the problem needless to say and then I can take off that cloak and put it back in my wardrobe and not wear it 24/7. There's a time and a place for it but it's like a smoking jacket. That's the analogy I used with this. With this friend I said it's like smoking.
Jackets. Cool. Right? But you wear it when you're smoking in a lounge. It's a very specific use case. You don't fucking wear it to Starbucks. You don't walk around all day in your office were in a smoking jacket. You'd be a weirdo, and it's just not necessary. So that's a very, very long answer to your question, but hopefully that is helpful in some capacity. And here's the other thing, it's not all or nothing. It's like, when a female friends of mine, say if I lift weights, I'll get really bulky, won't eye. And I say that's not going to happen overnight. You're not just going to turn into some show.
With like, Quadzilla has in 48 hours, so, train do some resistance training and it's going to be incremental. And if you don't like it, stop, you know, you're not going to become a Buddhist Master monk overnight. If you start meditating or considering some of these Topics by reading books like radical acceptance or awareness by Anthony De Mello. For instance, there you are bogged and hopefully that is helpful.
Okay, question from John and then we're going to jump back into the live stream. John says you've covered an experiment with a number of different eating approaches time restricted eating fasting, 30 grams of protein in the Morning. Slow Carb keto Etc. What's your current eating plan or schedule? Look like I'm back to slow carb. I've tried so many things and the Slow Carb Diet. Generally speaking is going to be my preferred method of eating and I'm not doing much time restricted eating. I think that
There are. I am sure benefits. I am sure because they're documented. There are benefits to time, restricted eating, but right now I'm trying to add muscle mass and strength with a lot of the training that I'm doing. So I am not using time, restricted eating, and there are people who will say, you can use time restricted eating or intermittent fasting to enhance an AB ilysm. I just find it easier to follow a normal more or less three meal per day. Slow carb diet in pursuing that.
And then, from a fasting perspective, I still try to do and aim to do, say, a three day fast, meaning a 72-hour water fast, once per month, and then, at least a single one week fast per year. That is my current regimen, and if you have not fasted before, please do so, under medical supervision speak to your general practitioner beforehand. Please because not everyone, tolerates fast.
Terribly well, and you listen to my podcasts with dr. Dominic D'Agostino D, ' AG OST. Ino for all the detail in the world? You could possibly want on fasting. He is one of the country's top experts. Alright. That is John and let's jump into the live questions here. All right, here's a question from Daniel. Any particular thinkers are writers. You found very helpful regarding child, rearing and preparation for fatherhood
Obviously, the general work with acceptance self-love etcetera, but on rearing children. So, Daniel, honestly, I have not begun to read those books because once I let that Genie out of the bottle, I'm going to read a hundred of them. My general feeling is spending time with my friends who I consider to be excellent, parents and excellent partners and I do look for them to check. Both boxes is the best preparation that I can do in.
Into all the soft work that you mentioned. I think that if you try to make yourself the most compassionate aware person possible obviously with boundaries I think I will be a strict parent on a lot of levels and you trust your biology. We have been giving birth and raising children successfully for a very, very long time. Well before What to Expect When You're Expecting came out, even though I hear that's very good book. So I'm not
Not overly anxious, or insecure about parenting. Because I do think that a lot of switches will be flipped. As soon as is really, we get into the process of getting pregnant giving birth and so on, but I'll keep you posted.
Recommendation to Daniel might not be exactly what you're looking for. This is from another commenter, but the book by Gabor maté, scattered Minds touches a lot of important topics on importance of early development. All right, let's jump back to the questions I have here in front of me. Here's one from Max. Max asks do you have any advice for dealing with ontological shock? Like that of the realization of your childhood abuse a sudden and dramatic,
Need to rewrite the existing narratives of your life and identity. I'm struggling with this. So thanks for the question Max. I want to take a close look at this phrase, ontological shock. I first heard this phrase from Roland Griffiths at Johns Hopkins, with reference to what some people, some patients can experience after their first mystical experience on higher doses of something like psilocybin. So what is ontology, ontology?
You know, the branch of metaphysics dealing with the nature of being to a set of Concepts and categories, in a subject area domain that shows their properties and relations between them. It's really sort of a nature of being a nature of knowing. This is how I think about this, the ontological shock that someone can experience in a psychedelic session, would include being unable to reconcile, new experiences of reality or new experiences of
Non-ordinary States Of Consciousness, that seem hyper-real. How do you take this experience? And then reconcile it with your normal ordinary way of being in the world turns out that it can be extremely difficult and very jarring for people can take in some instances weeks or months or years to readjust. If you don't have help, this is not something that happens all the time, but it is something that happens.
Some frequency. Then you have we could call ontological shock to say of the realization or the surfacing of memories related to Childhood abuse or any type of abuse or trauma for that matter. I have found a number of tools very helpful for this. I do find ifs internal family systems to be very helpful created by Dick Schwartz. I did a podcast episode with Dick Schwartz where we actually did a live session.
In of ifs to really demonstrate and showcase the characteristics of that method and there are ifs therapists around the world so I would suggest taking a look at that podcast to see if it's something that might be of interest. The next that comes to mind and this applies in many Arenas is the work by Byron Katie and it's really a series of questions form of self-inquiry that
Was you to interrogate your thoughts or examine and cross-examine your thoughts or beliefs beliefs being thoughts? We take is true. So the work by Byron Katie, you can find online and many worksheets, and so on can be found for free on her website. And the last book I'll mention quickly here. Actually, there are two one. I already mentioned radical acceptance by Tara Brach BR ACH. She has also been a guest on the podcast because
Almost all of my guests on the podcast, have some connection to my life. Meaning, I invite them on the podcast because of a personal curiosity to or a personal challenge or a personal goal soutar Brock has been on my podcast that could serve as a teaser if you want to consider radical acceptance which is a fantastic. Fantastic book. The last book that I mentioned and this particular answer is 1 by Bruce stiffed.
TI ft. The book is already free and the titles were saying, twice, already, free subtitle Buddhism meets Psychotherapy on the path to Liberation, and I found this book to be a kin after reading. So, the first 50, to 75 pages to taking off a hundred pound backpack. You didn't even realize you'd been carrying, and I think that in combination with
All acceptance really offers a synergistic one-two. Punch that could help a lot with many different types of ontological shock. So I will leave it at that and I wish you good luck. It's a difficult experience and that doesn't mean it is a valueless experience and sometimes we experience break down so that we can experience breakthroughs. I know that sounds very cliche but certainly I've come to believe that in my own personal experience.
All right, I'm looking at some additional questions now, here in the live stream. Chloe, Carol, have you finished reading over story yet? Yes, I finished reading the overstory, which is, for those who don't know, is a Pulitzer prize-winning novel. It is incredibly good. It is incredibly long. You need to give it time to tie the different threads together. I thought it was a beautiful book. It is certainly increased. My interest in trees. Bye.
Botany plants which one might expect. I recommend it to everyone. It contains a lot of beauty and a lot of brutality and for anyone who's read it, that'll make sense. And I think there's a tendency to Shield ourselves from brutality, which makes a lot of sense in part because it's easy to succumb to what someone on my team called Doom scrolling, particularly during covid.
A news headline, every article seems optimized to cause a panic response or a rage response. And that is, I think a form of unfiltered unselected brutality, that is to be avoided. And that would be stress in the form of distress, then you have stress in the form of the opposite, which is you stress EU, like like Euphoria, so positive stress weightlifting.
Would be an example of this. The rock climbing that I'm doing would be an example of this. These are stressors or sunlight leading to a suntan that you want stressors, that produce and adaptation and I think selecting
Painful truths, or certain types of brutality and becoming familiar with them. Particularly, if there is the combination with beauty, as you would find in the overstory, it allows you to inoculate yourself a bit. And what I mean by that is if you constantly Shield yourself from the difficult, from what you perceive to be the negative when you are four factors well, outside of
Of your control forced to encounter the negative, the difficult, the destructive, you may find that you are more fragile. You may find that, you are increasingly having trouble with standing the the onslaught. If you have not trained yourself in some fashion with the combination which you can find of Pewdie and brutality, perhaps it's a strange
Way to put it. But I do believe there's something to that. Ricky asked me, are you sure you're not drunk? I'm a hundred percent sure, I'm not drunk. I also recorded a very long, very fun podcast, just a few hours ago. So I've already been talking for say, three hours today, so I think there's something to that. Everyone who's listening should try talking for six hours and then seeing how their speech evolves or devolves over the day?
Somebody asked when this ends, not sure. I mean, we've gone for an hour. I'll probably go for a little bit longer, especially since apparently, my brain function is faltering but I will probably go for another.
20 to 30 minutes. Yeah, let's call it 15 to 30 minutes. Just question. What am I laughing at the most these days? Someone also asked about evening routines and in the evening very often, my ketchup time with my girlfriend is dinners, we do have date nights twice a week and I think it's very important to block those out. Otherwise life will just crowd out that time with people, you care about. So we have date nights twice a
Week one is tonight. So I will be, certainly not staying on for hours, in that case. And then we have hot tub or sauna, which is just a great way to physically let go. And then we will very often watch, a short TV show of some type right now, that's schitt's Creek. That's schi. TT apostrophe s Creek, which is
Absolutely hilarious. The episodes are extremely short. We are about. I want to say three quarters of the way through season two and its outstanding. It is really well, done. And the characters are all uniquely hilarious and it's easy, it's very easy. So, I would say that is one example of where I am laughing the most these days,
Here's a question from Robert Metcalf, when you get into an unproductive thought or emotional Loop. Are there any particular practices quotes reminders that you return to for grounding and clear thinking? I'll be the first to confess that I get into unproductive thought or emotional Loops all the fucking time. So that makes anybody feel any better. This is an ongoing Challenge and so it goes, that's okay particular practices, quotes reminders.
Number one would be morning Pages as described by Julia Cameron. There's a morning Pages workbook that I use it is literally on my kitchen table right now and you can learn all about that just by searching my name, Tim Ferriss and morning pages and I wrote an entire blog post on how I approach that. So I won't rehash it here but that is definitely one of my go-to practices quotes. I have a piece of
would that has a quote laser etched into it and it's not so much a quote as a proverb to polish proverb and it's very simple, not my circus, not my monkeys. Now why would I use that very often? Because my unproductive thought or emotional Loop is triggered by some bullshit that gets foisted upon me like a hot potato and
I would say in combination with, not my circus, not my monkeys, the expression, your lack of preparation does not constitute my emergency, which was said to me, once way, back in the day, when I was getting started because I was trying to rush someone to do something and it is simply a reminder that if you allow everyone else has to do list to become your to-do list, you will have a life replete of emergencies and that just produces
Deuces. A daily experience and a life of cortisol, which I don't think any of us want. Now, granted you need cortisol, if you didn't have it, you would die. But you don't want to have a life that is dominated by stress hormones. So those are a few and then last but not least, and I know, I've mentioned this already in this episode and the fact that I will mention it again should tell you that I view it as valuable the book awareness by Anthony De Mello. It is a
and,
Source of nourishment, with Incredible After Effects. I find myself really to be at peace for two to three weeks after reading awareness with fresh eyes, and I always find a new Nuance or a new take away from this book. Even though I've read it, probably 12 times at this point, something along, 10 to 12 times, I would say, minimum have an entire shelf in my guest bedroom at home, that is full of cops.
Of awareness to give to friends who come to visit. That is how strongly I feel about. The benefits comment from Justin Stewart. Ted lasso is a good one too. I pulled my followers on Twitter and Facebook and so on. So a few million people asking for an easy feel good series to binge-watch and Ted lasso La SSO came up repeatedly, it was probably one of the top three so that is also on my
List.
And even in this chat there are many plus ones for Ted lasso. Matt Ridley. Asks, how much time do I set aside for reading each week? I tend to read before bed as a way to wind down and very frequently. I would say you know once or twice a week I will try to read this is often if I am feeling anxious for whatever reason or rushed but without a clear explanation, I will meditate. Have my tea or coffee then lay down on.
On the couch with my dog and read for 30 to 60 minutes. So I would say if you total it all up, I am probably reading for three to five hours per week if I'm traveling it will be significantly higher.
Question here. How active are you in lobbying Congress to decrease restrictions on psychedelic research? Well, there are many challenges in the arena of psychedelic research. Certainly one is the federal scheduling of most of these compounds and suffice to say, I am active on almost every front related to psychedelic research.
Ian from looks like Greek. Unfortunately, I can't read Greek phonetically so I apologize. Have you given serious thoughts to writing fiction? Yes, I have. And in fact I have been writing short stories in fiction and I've been doing that in the mornings before inputs often on the weekends and it has been tremendously liberating and it is quite similar to rock climbing, in fact, and I think part of the reason I enjoy both is that
I might have an idea of where you're starting the first few moves and then you get up on the wall. And unless you've specced out the entire route, you need to improvise and you begin to problem solve and play with puzzles on the way up and I quite enjoy that which is very different from my experience of non fiction nonfiction is more like for me at least carpentry. It's a lot of research preparation laying out the outlines knowing where you're going. Having the data in front.
I love you. This is much more similar to playing with building blocks or finger paints or something like that. Not to an anyway. Denigrate fiction, great fiction, I find almost impossible to comprehend as a craft. I don't know how someone like the author of Little Big for instance, right. The way that he writes. I just I just don't know how it's done, it really boggles my mind, but I am taking it. Step by step Bird by bird as
I'd say which is also one of my favorite books on the craft of writing and fiction which is really also a great book on the craft of living bird by Bird by Anne lamott. All right, I'm going to go back and I think I am going to wrap up in a few minutes because my brain is clearly lagging with my slurring and I promise you know drug involved maybe I need more drugs. Let me take a look.
Look. All right, I'm going to read this question from Andrew Robinson, not because my answer is a great answer. Although, I think it may be helpful to some people, but it's an important topic. So, Andrew asks, how do you overcome the fear of being misunderstood? It seems that you have made many decisions in your personal and professional life example, given opting out of a more typical career path after Princeton extreme. Experimentation. Quitting startup investing in. Most recently, sporting psychedelic research that might be confusing at first even for those in Europe.
Life anything other than fear setting that comes to mind for helping you manage how others whether personal Friends of the general public May perceive your decisions. So this is a topic that we could explore for an entire episode, but I do think the first principles are important because you can come up with all sorts of strategies and tactics but underlying those are some assumptions or beliefs and those are in a sense. The first principles, so,
For me, I suppose there are a couple of things to consider that first. You should assume, you're almost always going to be misunderstood or I should say. If you assume you will always be misunderstood because think about how difficult it is to understand yourself. How many people listening right now? I can say I understand myself perfectly. I certainly can't say that I don't even know what understand would mean instead.
Shh context. But there are misunderstandings left, right? And Center every day, probably every hour every minute as we sit here, engaging in this life, QA certainly? And if we then just assume that understanding is a concept is hard to wrap our heads around with a lot and that even if we could wrap our heads around it, we're going to be constantly misunderstood that removes a lot of the pressure.
To make yourself understood if that makes any sense. So if the secret to happiness is low expectations, as I was told by one of my Danish friends, when I asked them, why Denmark rated as one of the happiest countries on Earth, then perhaps the key to overcoming, the fear of being misunderstood is just to assume that everyone misunderstands everyone. And that there is no point that it is pissing in the wind to try to prevent people from misunderstanding you
So that's Point number one. Point number two, is that we dramatically overestimate. How much people are thinking about us? People think about themselves. Most of us, spend the vast majority of our time in the Mimi movie where we are, the lead actor or actress. Everyone else is Supporting Cast and we are, ruminating and perseverating.
On all sorts of nonsense, we occasionally stumble upon something important, but mostly think about triviality is related to our own lives, our own goals, our own fears. What other people might be thinking even though in truth everyone else is also in their own solo act and that I think can be tremendously freeing when you assume that everyone else, your family closest friends Etc.
Are also somewhat compulsively self-referential and thinking about themselves. Most of the time, they're just not thinking about you most of the time. And that can be instead of being depressing very, very, uplifting and reassuring. So you can feel free in a sense to do. What you believe the next right thing is because it doesn't really matter. They're not thinking about you at least doesn't matter on that level. You can also focus on communication.
Chin and expressing needs and expressing your motivations without attachment to the response that comes and that takes practice. I've been very fortunate to have felt a lot of support, not necessarily for every decision, but I felt support for marching to the beat of my own drummer, if that makes any sense. So,
Those are a few thoughts related to not overcoming the fear of being misunderstood, but reframing, the fear of being misunderstood, and I hope those are helpful. You could also read make good art, or better. Yet, watch the commencement speech make good art by Neil Gaiman. GA IMA n and it doesn't address this perfectly, but it speaks to vulnerability.
I think that vulnerability whether it's a fear of vulnerability or a wish to be more candid with those around you, that is the connective tissue between those two recommendations. I think that
is going to be it guys. I think I'll take a quick look at some of the questions that we have in the live stream but I think I think this is probably good. I think this is probably good. I think it's time for me to maybe. Go get some exercise. Here's a commentary comment from someone. I saw a bumper sticker that goes. Don't worry about what other people think they don't do it very often. Exactly. That summarizes, one of the key points I was trying to make very, very succinctly.
And then a question on sleep, take a stab at this tips, resources, hacks for improving sleep. So I have written about sleep quite extensively in tools of Titans, mention just a few things. California. Poppy is very helpful for me, at least with sleep, and I do not want to take melatonin on a daily basis. I just do not feel good about taking things that consistently that
Effect hormones without cycling off. So, I will use melatonin occasionally, although it often leaves me feeling groggy. There are people who will take say, phosphatidylserine if your head tends to spin or remain very active when you're trying to go to sleep, there are some people who will take phosphatidylserine, otherwise known as PS, which I did takes a last night before bed to try to prevent the or I should say lower the
Release of cortisol, which then can result in spikes in blood glucose. So those are a couple of supplemental interventions magnesium, L 3 and 8 is a version of magnesium. That is preferentially absorbed in the brain, that can also be quite interesting, but the greatest determinant of Sleep Quality or I should say, determinants for me, are a restricting caffeine.
Intake in time to before midnight because the quarter life of caffeine is about 12 hours, which means if you consume say a hundred milligrams of caffeine or 200 milligrams. But let's go with a hundred because it makes the math simple. A quarter of that will still be present 12 hours later. So if you have a hundred milligrams of caffeine that would be one viver in at noon, you will still have 25
That caffeine in your system roughly. Obviously, we're dealing with averages here at midnight. Okay. So so minimizing caffeine intake and volume and then also in time I think is a huge. I know is a huge determinant of Sleep Quality because I track my Sleep Quality with something like the aura ring. I do wear the aura ring. Oh you are a which I find to be extremely helpful to establish your Baseline. And then look at what interventions actually do.
To your sleep quality and types of sleep that is phases of sleep. And second is exercise and sun exposure. So when in doubt just get more exercise and sun exposure before lunch and without fail that will increase my sleep quality in terms of percentage of say restorative deep sleep and also speed to sleep. That is the onset of sleep and last is temperature. So one
Modification that I would make to what I wrote in tools of Titans. Is I now use a cover on my bed from eight sleep, which I find to be tremendously helpful for both speed to sleep and quality of sleep. So temperature is really one of the primary levers that I like to pull. So I sleep as cold as I can without suffering.
And that solves all sorts of relationship issues and potential Strife around fighting over the thermostat also. So there are many, many benefits to using something like the eight sleep bed cover, which, which I do. So those are a few recommendations that you could consider playing with, but you need to be able to certainly evaluate whether or not your interventions are working, you could do that subjectively how you feel. Certainly but some metrics will
Be helpful. And that is where something like the ordering comes into play and can be combined with a device like eight sleep, which also offers some metrics and markers on a nightly basis. And with all that said, just question here, I'm going to leave it as a cliffhanger. There was a question about how I learned Japanese through Judo textbooks and so on confusingly the 4-Hour, Chef, this book that I wrote which was the hardest book to put together.
Is, in fact, a book about accelerated learning and it goes into how I used these textbooks and how I deconstructed characters for Japanese in some length. So I'll leave it to people to explore the 4-Hour Chef. If they want to dig more deeply into that. And it talks about accelerated learning, not only for factual knowledge, or declarative knowledge, like memorizing characters and foreign vocabulary and so on but also procedural knowledge skills.
In a basketball for any thousands of other things, knife skills in the kitchen etcetera. So all of those things are deconstructed with a framework. D is SS and cafe, and those are two Frameworks that you can apply to learning. Just about any skill. I have not found any exceptions. So with that. Thank you everyone for joining. It's been really fun to connect with everybody on this live Q&A. I hope you found.
Some of it or any of it valuable. And I wish everyone a wonderful week and a wonderful weekend and take care and take care of me. And it's not just take care of other people but take care of yourselves. If your cultivation of compassion does not include yourself, then it is incomplete as my friend, Jack kornfield would say. And until next time, have fun be safe and
Thanks for tuning
in.
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