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Rapamycin extends mouse lifespan 9–14%
NAD+ precursors reverse aging in humans
Blue-light glasses improve sleep quality
Walking 10 min after meals blunts glucose
Verdict change — caffeine half-life downgraded

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How to Unlock Your Potential, Motivation & Unique Abilities | Dr. Adam Grant — Whalespan

Content›Video›How to Unlock Your Potential…

How to Unlock Your Potential, Motivation & Unique Abilities | Dr. Adam Grant

Andrew Huberman3h 12m · 2023-11-27

Claims Made

297

Claims Supported

242

Support Rate

81%

Support rate

242 of 297 claims supported

242 supported55 partial / not

Claims from this content

99

✓Well SupportedAG1 is a vitamin, mineral, probiotic drink with adaptogens designed to meet foundational nutritional needs and provide insurance for adequate fruit and vegetable intake.✓Well SupportedInside Tracker's platform provides actionable protocols to adjust blood markers into ideal ranges for health.✓Well SupportedRegular blood work is essential for monitoring factors impacting immediate and long-term health.✓Well SupportedBody temperature must drop by 1-3 degrees Fahrenheit to fall and stay deeply asleep, and must increase by 1-3 degrees Fahrenheit to wake up refreshed.Well Supported

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A. Volkovreader

4h

Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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2d

Would love a "what would change this verdict" RSS feed. Sign me up if it exists.

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Smart mattress covers can be programmed to maintain a specific sleep temperature, which aids in falling asleep, achieving deep sleep, and REM sleep.

✓Well SupportedLevels, a program utilizing a continuous glucose monitor (CGM), provides real-time feedback on how foods, activities, and sleep impact health and blood glucose levels.

✓Well SupportedA morning pulse of cortisol, promoting wakefulness and immune function, occurs naturally every 24 hours and can be timed by sunlight.

✓Well SupportedDelaying morning caffeine intake is recommended for individuals who experience significant afternoon energy crashes.

✓Well SupportedNon-Sleep Deep Rest (NSDR) is an effective protocol for accessing better sleep and managing stress.

✓Well SupportedCortisol release is advantageous when high in the early part of the day and tapers off towards the end of the day.

✓Well SupportedChildren with ADHD can exhibit intense focus on enjoyable activities, indicating an altered attention activation threshold.

◐Partially SupportedSupplements can provide benefits for sleep, focus, hormone support, and other aspects of mental and physical health and performance.

✓Well SupportedMost food should come from unprocessed or minimally processed sources for adequate vitamin, mineral, and probiotic intake.

✓Well SupportedCombining growth mindset principles with the understanding that stress and anxiety can be performance-enhancing may make growth mindset more visible and effective.

✓Well SupportedQuality nutrition positively influences physical health, mental health, and cognitive functions.

✓Well SupportedYoga Nidra (NSDR) is a practice of laying still while keeping the mind active, which is restorative and can reset the ability to think and engage in physical activity.

✓Well SupportedNobel laureates are significantly more likely (22 times) than typical scientists to have a serious aesthetic hobby.

✓Well SupportedThere is an inverted U-shaped relationship between procrastination and creativity, with peak creativity occurring at moderate levels of procrastination.

◐Partially SupportedThe period approximately three hours after waking is generally the time of highest alertness.

◐Partially SupportedAsking for advice for 'next time' is more effective for eliciting coaching than asking for 'feedback'.

◐Partially SupportedCreative breakthroughs and insights often occur first thing in the morning or in situations where the mind is less consciously engaged.

◐Partially SupportedEarly birds may perform more creative work in the morning due to higher energy levels facilitating divergent thinking.

◐Partially SupportedTaking notes by hand is the most effective method for remembering and implementing information.

◐Partially SupportedStarting a busy day with a hard workout can improve mood, readiness, and task tackling ability.

◐Partially SupportedA growth mindset alone is insufficient to improve happiness or performance; it must be combined with the belief that one's job is also malleable and can be redesigned.

◐Partially SupportedA quiet time policy, such as no meetings before noon on Thursdays and Fridays, can enhance focus on primary tasks.

◐Partially SupportedThe unconscious mind controls most brain functions and understanding its influence requires introspection.

◐Partially SupportedEffective emotional regulation involves cognitive strategies such as cognitive reappraisal and reframing.

◐Partially SupportedBeing still, physically or mentally, may facilitate the filtering and judgment of one's own ideas.

◐Partially SupportedLabeling one's feelings accurately is crucial for selecting appropriate emotion regulation strategies.

◐Partially SupportedThe 'reflected best self-portrait' exercise involves asking 10-20 people who know you well to share a story about a time when you were at your best.

◐Partially SupportedIntrinsic motivation leads to greater persistence in the face of obstacles because individuals are less likely to give up when they enjoy the activity.

◐Partially SupportedCognition is generally better in the first eight hours of the day due to higher levels of catecholamines.

◐Partially SupportedProtecting the first and last few hours of the day for deep work can optimize daily productivity.

◐Partially SupportedHigh cognitive ability test scorers are more likely to fall victim to the 'bias blind spot'.

◐Partially SupportedExtrinsic rewards like allowances can serve as learning-based incentives for children and adults.

◐Partially SupportedA to-do list and a to-don't list can help organize tasks and boundaries.

◐Partially SupportedEnjoyable experiences can provide a lift for other tasks.

◐Partially SupportedPeople who procrastinate sometimes are rated as more creative than those who rarely do.

✕Not SupportedPerfectionism can lead to burnout, depression, and anxiety.

◐Partially SupportedA four-question framework can be used to analyze studies.

◐Partially SupportedMeditation apps can offer various programs, mindfulness trainings, yoga nidra sessions, and non-sleep deep rest (NSDR) protocols to induce different brain and body states.

◐Partially SupportedThe effectiveness of quiet time blocks may depend on chronotype, with morning people benefiting from morning blocks and night owls potentially benefiting from late afternoon blocks.

◐Partially SupportedMild depression or sadness can be evolutionarily functional by broadening one's field of vision, motivating problem-solving, and opening access to new perspectives.

◐Partially SupportedRunning can be a method for generating ideas due to spontaneous insights during the activity.

◐Partially SupportedThe principle of scaffolding in learning theory involves initially providing necessary support to solve a problem and then gradually removing it to foster independent problem-solving.

◐Partially SupportedCompeting with one's past self, aiming to be slightly better each day, is a key aspect of adopting a growth mindset.

◐Partially SupportedMost people engage in confirmation bias, seeking support for pre-existing beliefs rather than trying to disprove them.

◐Partially SupportedDeveloping a growth mindset, the belief in the capacity to learn anything at any moment, requires daily active work and cannot be achieved through a single exposure like a podcast or workshop.

◐Partially SupportedSlight procrastination may foster creativity by seeding the unconscious mind with an idea.

◐Partially SupportedNeural circuits for curiosity are a distributed network linked to reward systems like dopamine.

◐Partially SupportedTeaching individuals that their skills are malleable leads to a sustainable boost in happiness.

◐Partially SupportedIndividuals should embrace discomfort, seek new information, and practice imperfectionism to realize potential.

✕Not SupportedChecking email 72 times a day prevents concentration for more than a couple of minutes.

◐Partially SupportedPerforming a disliked task for a large monetary reward does not increase liking for the task, whereas performing it for a small reward increases liking.

◐Partially SupportedStarting the day with a moderately interesting task can serve as a warm-up before tackling a more exciting task.

◐Partially SupportedNurturing intrinsic motivation can involve designing tasks, implementing reward systems, and using self-persuasion.

◐Partially SupportedIntrinsic motivation contributes to working harder, longer, smarter, and thinking more clearly.

◐Partially SupportedThinking like a scientist, characterized by humility and curiosity, improves judgment and decision-making.

◐Partially SupportedSome cultures have specific words for subcategories of emotions, known as emotional granularity, which aids processing.

◐Partially SupportedExtreme intrinsic motivation can lead to a performance cost on other tasks due to negative contrast.

◐Partially SupportedAssigning different importance levels to tasks allows for higher energy investment in critical areas.

◐Partially SupportedReframing negative experiences can involve asking 'Did I make myself better today?' and 'Did I make someone else better today?'

◐Partially SupportedNot scrolling on social media and not picking up the phone past 9:00 PM are habits that help establish healthy boundaries.

◐Partially SupportedHighly creative individuals tend to generate a large number of ideas, including many that are initially considered terrible.

◐Partially SupportedIndividuals should consider their micro-environment to support a growth mindset.

◐Partially SupportedParents can boost a child's confidence by asking for the child's advice on a challenge the parent is facing.

◐Partially SupportedFeedback and advice should educate one's future self, not shame one's past self.

◐Partially SupportedAn optimal state for tasks is relaxed but focused, avoiding excessive alertness or sleepiness.

◐Partially SupportedPerfectionists tend to achieve slightly better grades in school but do not perform better at work than their peers.

◐Partially SupportedCuriosity is defined in psychology as a drive to know, motivated by the question rather than a specific answer.

◐Partially SupportedEarly success can act as a motivator and build confidence, leading to a high-performance cycle of setting and achieving increasingly ambitious goals.

◐Partially SupportedIf a topic is boring, an individual will not engage in subconscious processing or make unexpected connections related to it.

◐Partially SupportedTransition states into and out of sleep can activate neural networks that are less constrained than those used for task implementation.

✕Not SupportedThe myth that raw talent is the primary driver of achievement is incorrect; motivation and opportunity are more significant factors for growth than raw ability.

◐Partially SupportedAndrew Huberman perceives deadlines as a positive stimulus that harnesses focus and attention for optimal performance.

◐Partially SupportedIdentifying a purpose in an activity, such as enjoying physical activity, can increase motivation.

◐Partially SupportedAndrew Huberman wrote a story to 100 people who mattered to him about a time when they were at their best, finding the act of giving these stories more rewarding than receiving them.

◐Partially SupportedExtrinsic incentives are effective in encouraging children to try vegetables for the first time.

◐Partially SupportedReceiving numerous critiques on creative work can be more informative than receiving feedback from only one or two individuals.

◐Partially SupportedNobel Prize winners are 22 times as likely as their peers to dance, act, or perform as magicians.

◐Partially SupportedInsideTracker offers 50% off on their website from November 27th to November 28th.

◐Partially SupportedMeetings held right after lunch may have a lower likelihood of multitasking compared to other times.

◐Partially SupportedAdam Grant delays committing to an idea until it has incubated for several weeks after diving into a project ahead of schedule.

◐Partially SupportedBlocking out uninterrupted time is meaningful for productivity.

◐Partially SupportedDelaying the drafting of a book idea for at least a month before beginning leads to more creative output.

◐Partially SupportedDiscovering new information provides an internal reward.

◐Partially SupportedPutting off a problem when interested in it can keep it active in the mind, potentially leading to subconscious processing and novel connections.

◐Partially SupportedBeing physically and mentally present to a task leads to better performance.

◐Partially SupportedWhen starting a new book, Adam Grant drafts the first chapter and sends it to 5-8 trusted individuals with diverse expertise for feedback.

◐Partially SupportedIndividuals, especially children, should avoid filming themselves due to the risk of future repercussions.

◐Partially SupportedMeetings scheduled after lunch may benefit from reduced autonomic arousal, leading to more productive conversations and less task switching.

◐Partially SupportedSome individuals experience their best ideas within the first hour after waking and may benefit from carrying a notebook to record them.

◐Partially SupportedA dip in autonomic arousal occurs 9 to 17 hours after waking, often experienced as post-lunch sleepiness.

◐Partially SupportedProcrastination is often driven by the avoidance of negative emotions associated with a task.

◐Partially SupportedChildren can be encouraged to look for a smiling face in the audience when nervous about public speaking.

◐Partially SupportedCreative work and brainstorming may be best accomplished in the late afternoon.

◐Partially SupportedSocial scientists are trained to listen to challenging ideas and engage with people who challenge their thought process, not just those who validate their conclusions.

◐Partially SupportedBeing a functional human being involves completing tasks that one does not enjoy.