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Rapamycin extends mouse lifespan 9–14%
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Walking 10 min after meals blunts glucose
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The Art of Learning & Living Life | Josh Waitzkin — Whalespan

Content›Video›The Art of Learning & Living…

The Art of Learning & Living Life | Josh Waitzkin

Andrew Huberman3h 17m · 2025-01-27

Support Rate

77%

258 of 337 claims supported

Support rate

258 of 337 claims supported

258 supported79 partial / not

Claims from this content

124

✓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 SupportedAndrew Huberman drinks Athletic Greens twice a day, typically once in the morning and again in the afternoon or late afternoon, mixed with water and lemon or lime juice.✓Well SupportedAndrew Huberman's mercury levels decreased after limiting tuna, increasing leafy greens, and supplementing with NAC.✓Well SupportedFunction offers over 100 advanced lab tests for comprehensive bodily health assessment.✓Well SupportedAndrew Huberman uses a JWV whole body panel for red light therapy 3-4 times per week for 10-20 minutes per session, and a JWV handheld light at home and while traveling.

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AV

A. Volkovreader

4h

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

NP

N. Park

2d

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

✓Well SupportedBrain and body temperature must drop by approximately 1 degree Celsius to fall asleep and stay asleep.

✓Well SupportedTaking AG1 daily improves physical health, mental health, and cognitive and physical performance, as evidenced by noticeable differences during lapses in use.

✓Well SupportedRed and near-infrared light therapy can improve cellular health, aiding muscle recovery, skin health, pain and inflammation reduction, and sleep enhancement.

✓Well SupportedThe 8 Sleep Pod 4 Ultra offers improved cooling and heating capacity, higher fidelity sleep tracking, and snoring detection that can automatically adjust head elevation.

✕Not SupportedNon-stick pans can contain toxic compounds like PFAS, which are linked to hormone disruption, gut microbiome disruption, and fertility problems.

✓Well SupportedMany individuals who practice deliberate cold exposure report an increased capacity to focus and a reduced need for caffeine.

✓Well SupportedOur Place's Always Pan Pro is a non-stick pan made of pure titanium without chemicals or coatings, free from PFAS and other harmful chemicals.

✓Well SupportedAn increase in body temperature of 1-3 degrees Fahrenheit is necessary to wake up feeling refreshed and energized.

✓Well SupportedCold water immersion can train interoception to manage adrenaline effects.

✓Well SupportedOptimizing sleep quality can be achieved through temperature regulation, including a cool room, temperature changes during sleep, and warming prior to waking.

✓Well SupportedConsuming leafy greens and supplementing with N-acetylcysteine (NAC) can support glutathione production, detoxification, and reduce mercury levels.

✓Well SupportedNeuroplasticity and neural reorganization primarily occur during deep sleep and REM sleep.

✓Well SupportedMorning bright light exposure increases morning cortisol levels by 50%, enhancing alertness and reducing infection susceptibility.

✓Well SupportedComprehensive lab testing provides crucial information that can significantly alter health outcomes.

✓Well SupportedCold water immersion is a valuable practice for training the ability to work through stress and tension.

✓Well SupportedDeliberate cold exposure is a potent method for increasing catecholamines, thereby improving mood, mental acuity, and alertness.

✓Well SupportedCold plunging in the morning, or activities that move blood to the periphery like sauna or hot showers, can increase REM sleep by dropping core body temperature.

✓Well SupportedOne to two minutes of cold plunging per session is sufficient and not intended to induce shivering or extreme cold.

✓Well SupportedCold water immersion can serve as a stimulus for adrenaline and noradrenaline release.

✓Well SupportedThe MIQ process involves oscillating between conscious and unconscious states to integrate stress and recovery cycles.

◐Partially SupportedCold-water immersion may negatively impact muscle growth by blunting pro-inflammatory responses and restricting circulation.

✓Well SupportedWhen learning science, focusing on the 'verbs' (processes) rather than the 'nouns' (terminology) is more effective for understanding mechanisms and utility.

✓Well SupportedThe Eight Sleep Pod 4 Ultra has improved cooling and heating capacity, which helps achieve more slow wave sleep and REM sleep.

◐Partially SupportedThe brain changes and develops plasticity under conditions of mismatch between goals and outcomes.

◐Partially SupportedIndividuals who survive jumping from the Golden Gate Bridge have reported immediate regret.

◐Partially SupportedThe MIQ process involves identifying the most critical question at the end of the workday, followed by release and recovery, and revisiting the question first thing in the morning.

◐Partially SupportedFour hours of focused work is recommended for making the most of the day.

✓Well SupportedEngaging the parasympathetic nervous system a couple of hours before bed is beneficial for sleep.

◐Partially SupportedTo continue a dream upon waking, keep the body completely still; to stop a troubling dream, move the body.

◐Partially SupportedHumans, like dogs, engage in interpreting the emotional states of others, but humans do so with greater sophistication.

◐Partially SupportedIndividuals identifying as child prodigies may develop brittleness by associating mastery with innate talent rather than hard work.

◐Partially SupportedLessons learned in one domain can connect to and inform other areas of life.

✕Not SupportedCyclic hyperventilation or any breathing emphasizing long exhales should never be performed due to the risk of blackout.

◐Partially SupportedGrief disrupts brain systems that map memory onto action, leading to a remapping of the nervous system's ability to create action and interaction with a lost person.

◐Partially SupportedIntellectual challenges require the same cognitive intensity as intense cardiovascular interval training.

✓Well SupportedPracticing living on the other side of pain, such as through cold water training, can liberate individuals mentally to confront difficult issues.

◐Partially SupportedHuman brains possess a unique ability to process the past, present, and future, and to create technologies that bridge these time scales.

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

◐Partially SupportedEarly chess education included both classical study with a teacher and 'street smart' games with hustlers, involving mind games, traps, and distractions.

✕Not SupportedChecking one's phone immediately upon waking can shut down awareness of subconscious processes that occurred overnight.

◐Partially SupportedYoga Nidra and non-sleep deep rest may mimic REM sleep and show emerging supporting data.

◐Partially SupportedEngaging in activities like ocean paddling, without technology, can be beneficial for focus and mental clarity.

◐Partially SupportedRick Rubin engages in meditation as a practice to get out of stimulus and response and into being present.

◐Partially SupportedElevated arousal causes visual aperture to shrink and the perception of time to become finer.

◐Partially SupportedKey meta-skills for world-class training include deconstructing one's process, loving the training itself, and mastering physiological triggers to change one's state at will.

◐Partially SupportedEnding study sessions with a lingering question can enhance team collaboration and awareness.

◐Partially SupportedThe ability to consciously adjust arousal levels allows for better perspective-taking and competitor analysis.

◐Partially SupportedStuck points in thinking or emotional processing are critical areas for exploration and insight.

◐Partially SupportedLearning to intentionally deploy physiological states associated with adrenaline, such as higher frame rate perception, is a trainable skill.

◐Partially SupportedPeople must actively cultivate freedom from interruptions due to technology like smartphones.

◐Partially SupportedJosh Waitzkin drowned at the bottom of a pool after blacking out during hypoxic breathwork, remaining unconscious for 25 minutes and submerged for four and a half minutes.

◐Partially SupportedRepeated failure is essential for growth because it necessitates repeated efforts to overcome setbacks, testing hypotheses about moving forward.

◐Partially SupportedGrowth occurs at the point of resistance, and intellectually, individuals need to learn to recognize when they are at their cognitive stretch point.

◐Partially SupportedStudying chess for approximately 4.5 hours per day was identified as a 'sweet spot' for optimal performance, with the rest of the day dedicated to cultivating that focused period.

◐Partially SupportedElite performance, whether in sports or creative endeavors, prioritizes quality over quantity, involving meticulous preparation and optimization rather than sheer volume of activity.

◐Partially SupportedEarly, devastating failures can set a foundation for tremendous frustration tolerance and the belief that 'this too shall pass', which needs to be experienced rather than just heard.

◐Partially SupportedScheduling dedicated blocks of time for creative output can be liberating and lead to a self-expression-driven day.

◐Partially SupportedHigh-quality work achieved through intense focus for four to five hours daily can be multiples more productive than prolonged effort.

◐Partially SupportedChildren who are not losing games are likely avoiding strong competition and not pushing their limits.

◐Partially SupportedIndividuals with an entity theory of intelligence are more prone to lying about their performance when they do not do well.

◐Partially SupportedDeveloping a theory of mind that understands other players' mindsets is crucial for development.

◐Partially SupportedA Russian chess trainer advised Josh Waitzkin to study conservative, defensive players like Karpov.

✕Not SupportedA ruptured L4-L5 disc can be a career-ending injury for high-level athletes.

◐Partially SupportedPracticing resistance to discomfort, pain, or pushing limits through cold plunging, cardiovascular interval training, or withholding orgasm can be liberating in professional life.

◐Partially SupportedA daily practice of 3-4 rounds of 42-44°C cold plunges alternating with sauna sessions, with one longer plunge per week, is sufficient.

◐Partially SupportedCold plunging is beneficial for sleep quality.

◐Partially SupportedBiofeedback, visualization, and working with psychological and physiological triggers can prime the body for intense learning.

◐Partially SupportedThe book 'Protocol: An Operating Manual for the Human Body' includes protocols for optimizing sleep, regulating dopamine, and deliberate cold and heat exposure.

◐Partially SupportedHarnessing natural fluctuations of stress and recovery throughout the day, including micro-workouts and meditation, is crucial for well-being.

◐Partially SupportedControlling pupil size through biofeedback or self-observation can influence arousal and visual aperture.

◐Partially SupportedWidening visual aperture, such as viewing a horizon, reduces autonomic arousal and increases parasympathetic activity.

◐Partially SupportedAccessing different arousal states and frame rates at will, by consciously controlling visual aperture, can be learned through biofeedback.

◐Partially SupportedLying completely still with a relaxed body while allowing the mind to be active mimics REM sleep and may be beneficial.

◐Partially SupportedIgnoring nagging internal emotional issues can cause harm over time.

◐Partially SupportedElite performers work with their fear rather than trying to be fearless.

◐Partially SupportedThe ability to perform at peak creative capacity is directly linked to the ability to disengage and relax.

◐Partially SupportedJosh Waitzkin trains 3-5 hours per day in foiling.

◐Partially SupportedLearning from vicarious experiences with the same somatic intensity as direct experience is termed 'firewalking'.

◐Partially SupportedIntense training camps that expose all weaknesses are crucial for growth and improvement.

◐Partially SupportedFor trauma and addiction therapists, the loss of a romantic relationship can be so devastating that it leads to suicide in young men, suggesting a complete loss of future outlook.

◐Partially SupportedSignificant failure or loss can create a window of brain plasticity for new learning.

◐Partially SupportedLoss of an object can disrupt brain systems that map memory onto action.

◐Partially SupportedFearlessness is the ability to work with fear, not the absence of fear.

◐Partially SupportedJosh Waitzkin has never used social media.

✕Not SupportedThe linear stages of grief model is not supported by modern research.

◐Partially SupportedThe 'MIQ process' (Mindful Inquiry Question) involves posing an unconscious question and tapping into it first thing in the morning to develop shared consciousness and awareness of key questions.

◐Partially SupportedHigh-level fighters demonstrate physiological relaxation when not fighting, suggesting that the capacity for intense performance is enhanced by the ability to fully disengage.

◐Partially SupportedThe human brain can adjust the aperture of consciousness, affecting visual focus and time perception.

◐Partially SupportedA white noise background with minimal visual stimulation can facilitate the capture of internally generated thoughts.

◐Partially SupportedSignificant life failures or losses can create a window of plasticity for new learning and change.

◐Partially SupportedCompetitive fields refine the training process due to their relentless truth-telling nature.

◐Partially SupportedThe ability to detect subtle opponent reactions and set increasingly subtle traps is a refined skill developed through practice.

◐Partially SupportedHigh arousal states are associated with poor decision-making and subsequent regret.

◐Partially SupportedDeveloping a theory of mind that involves understanding another's perspective while maintaining one's own is crucial for brain development.

◐Partially SupportedOperating at maximum stretch without snapping, such as pushing turns hard enough in foiling, is necessary for progress.

◐Partially SupportedUnderstanding and escaping stimulus-response patterns for 10-15 minutes daily is a key to life.

◐Partially SupportedAddressing weaknesses or control issues in less developed areas is more potent for growth and liberation than in practiced areas.

◐Partially SupportedSignificant positive life events, such as the birth of a child or a wedding day, also segment time and are memorable.

◐Partially SupportedPracticing sloppiness reinforces sloppiness through thematic interconnectedness, while practicing quality reinforces quality in all areas of life.

✕Not SupportedUsing a phone while urinating is not advisable for multiple reasons.

◐Partially SupportedNegative events, such as the death of a loved one, the death of a dream, or a significant setback, serve as major timestamps that mark time and are more easily recalled in memory than positive events.

◐Partially SupportedOptimal states for learning and flow often involve mastering transitions between different arousal states.

◐Partially SupportedCultivating the art of turning off intense effort is essential for learning how to effectively turn it on.

◐Partially SupportedAdrenaline causes physiological changes including pupil dilation, increased tunnel vision, and sped-up processes that contribute to a higher frame rate perception.

◐Partially SupportedThe white noise of a shower may contribute to insights by reducing the auditory signal-to-noise ratio.

◐Partially SupportedHigh-performance foiling carries risks such as decapitation from sharp carbon components.

◐Partially SupportedUsing pen and paper for capturing thoughts, especially first thing in the morning, is recommended to avoid digital device distractions.

◐Partially SupportedPlaying against stronger players is important for development.

◐Partially SupportedExcessive focus without replenishment can lead to burnout and a narrow perspective.

◐Partially SupportedThe ability to physiologically relax is crucial for effectively performing with intensity.

◐Partially SupportedAligning peak creative work with periods of highest energy throughout the day is important for maximizing output.

◐Partially SupportedThe signal-to-noise ratio in the auditory system determines if a speech pattern or auditory cue is remembered.

◐Partially SupportedOptimizing sleep, nutrition, and physical and mental load is essential for peak performance during critical events or periods of intense focus.

◐Partially SupportedImproved dream recall is often observed simultaneously with an increase in morning insights when practicing the MIQ process.

◐Partially SupportedThe interval timer resets when possession of the ball changes, influencing surprise and the dopamine system.

◐Partially SupportedFlushing carbon dioxide through hyperventilation or long exhales removes the gasp reflex trigger, increasing the risk of shallow water blackout.

◐Partially SupportedDevelopmental neuroplasticity in early childhood can be shaped by engaging in complex games like chess, encouraging the development of a theory of mind.

◐Partially SupportedAssuming standard genetics and good self-care, a person might live between 90 and 110 years.

◐Partially SupportedMarcelo Garcia competed after recovering from stomach cancer, surgery, and chemotherapy.