Sponsored by incogni Remove your personal data from Google and ChatGPT Have you searched for your personal info online? Names, addresses, SSN, and more can be found. Incogni helps you reclaim control, protecting you from scams, fraud, and identity theft Take Back Control

​

Time Saved This Week: 7 hours, 23 minutes

​

​NEW Premium Notes​

​This Is the Craziest Diet We’ve Ever Heard of (And it Works!) | Alannah Connealy on Down to Health​

• Contrary to almost every diet ever created, renowned biologist Ray Peat believed that sugar is a key ingredient for a happy, healthy life. These Premium Podcast Notes break down the science behind this bold idea, showing how sugar and a “Peat-y” lifestyle can support metabolism and hormonal balance, especially in the context of women’s health and fertility. This doesn't seem to be another fleeting health trend, but rather a real opportunity to change the trajectory of your health and future

​

​The Jeff Bezos Lecture From Every Entrepreneur Should Watch | Stanford Graduate School of Business (2005)​

• Has Jeff Bezos lost his fastball? Amazon stated they were committing over $200 billion toward AI in 2026, which resulted in a swift 20% drop in $AMZN from over $250/share to around $200/share at the time of these Premium Podcast Notes. Many investors simply don't see how this massive investment in AI can be a profitable venture. But, when it comes to innovation, Jeff Bezos is used to the haters and the doubters. He has been berated by them since Amazon first went live on the web in 1995... During a 2005 presentation at the Stanford Graduate School of Business, Bezos used his personal entrepreneurial experience to outline how inventors and innovators can turn everyday observations into transformative solutions to form lasting companies across generations of technological change. In fact, the strategies hold up so well today that it should give $AMZN investors some confidence that Bezos is steering the ship in the right direction

​

​Essentials: Optimize Your Exercise Program with Science-Based Tools | Jeff Cavaliere​

• Jeff Cavaliere trained the New York Mets and has been putting out some of the most watched fitness content on the internet for 15 years. This episode with Huberman is him distilling all of it: how to split your training, how to actually feel the muscle you are targeting, what to eat, and the one grip trick that eliminates elbow pain for most people

​

​Upgrade to Premium to Get 3 Premium Notes Every Week, the Full Newsletter, Playable Timestamps, AI Powered Answers, Unlock 500+ Premium Posts, No Ads and MORE​

Top Premium Takeaways Of The Week

​This Is the Craziest Diet We’ve Ever Heard of (And it Works!) | Alannah Connealy on Down to Health​

Why sugar can be good for you (yes, you read that right)

• Ray Peat will never go mainstream in health because he believes sugar is good
  • If you don’t consume sugar, your body is going to make it anyway. Why stress your body to make sugar when you can just eat it?
  • Every cell in the body can use sugar to make energy. The most efficient route to making energy is through cellular respiration (mitochondria processing sugar)
• The cold hard truth about making energy (sugar vs. fat):
  • RULES: The sugar and fat pathways meet in the mitochondria. You cannot burn sugar (respiration) and fat (oxidation) at the same time, but your cells will always give priority to the sugar.
  • SUGAR PATHWAY: Produces a lot of ATP and CO2, while using less oxygen
  • FAT PATHWAY: Produces less ATP and CO2, while using more oxygen
  • OUTCOME: More CO2 in cells helps release oxygen to tissues, reducing stress and cancer risk

Things that are a “recipe for disaster” for women’s hormonal imbalance:

• High PUFA diet = promotes oxidative stress, slows metabolism, and disrupts hormones
• Chronic stress = raises cortisol, suppresses progesterone, and increases estrogen effects
• ​[+ 3 more in the full notes]​

The Ray Peat prescription for women’s health:

• The foods that support metabolism and fertility: dairy, ???, ???, ???, and more​​

​

​The Jeff Bezos Lecture From Every Entrepreneur Should Watch | Stanford Graduate School of Business (2005)​

Invention = extraordinary observation of a problem + taking matters into your own hands

• Example: David Nelson Mullany made the first prototype of the wiffleball out of perfume packaging after his son broke a window with a real baseball
• Example: Bette Nesmith Graham was an executive assistant who invented white-out (literally just white paint) to resolve her typing errors on early electric typewriters
• Lesson: Turn your simple fix into a scalable invention

With modern technology, the solution sometimes exists before the problem is fully defined

• Example: Carbon dating became possible only after scientists first understood radioactive decay
• Lesson: This could be the case for AI? It could be a solution to many undefined problems.

“Learned helplessness” is the biggest opportunity for invention

• Example: Before Mary Anderson invented the windshield wiper, people literally pulled over every mile to clean their windshield with a rag. People said windshield wipers would be a distraction, but once they tried it, the invention quickly became standard equipment
• ​Lesson: ???​

Persistence pays

• Example: WD-40 literally stands for “Water Displacement, 40th attempt” to honor their many attempts to perfect a formula for rust prevention and moisture displacement in the aerospace industry
• ​Lesson: ???​

​

​Essentials: Optimize Your Exercise Program with Science-Based Tools | Jeff Cavaliere​

Jeff’s baseline program: 3 days strength (Monday, Wednesday, Friday), 2 days conditioning (Tuesday, Thursday), all under an hour

• As you get older, workout length causes more problems than intensity. Keep it short, keep it hard
• You can either train long or you can train hard, but you can’t do both

• ​The first rule of picking a split is ???​
• Push pull legs works either once a week (Monday, Wednesday, Friday) or twice for six straight days with one day off at the end
• Bro splits still work and always have. You go in, you get a pump, you stay consistent. That is the whole point

Jeff’s overall approach for nutrition: low sugar, lower fat, completely non-exclusionary. No food group gets cut out

• ​The only rule that actually matters: ???​

Don't fall for this common protein myth

• The urgency around eating protein within 30 minutes post-workout has largely been debunked...
• Just have protein somewhere around your training, before or after, whichever does not wreck your workout

• The real takeaway is that multiple approaches work. Pick something you actually like and go do it

​

Upgrade to Premium to Get 3 Premium Notes Every Week, the Full Newsletter, Playable Timestamps, AI Powered Answers, Unlock 500+ Premium Posts, No Ads and MORE​

​Dr. Lauren Colenso-Semple: Should Women Train Differently From Men? | Huberman Lab​

• The rest is just clever marketing

There’s no age that’s too early for girls to do resistance training

• It reduces injury risk in teen athletes and builds lifelong habits
• You can gain muscle anytime, even starting at 70, but earlier is better (like building a retirement account)

Figure out how many days per week you can realistically train, then structure it like this:

• If training only 2-3 days per week, do full-body sessions to hit all muscle groups at appropriate frequency
• If training 4 days per week, split upper/lower body
• If training 5-6 days per week, use more detailed splits (chest/back, legs, shoulders/arms)
• Check out the full notes below for more info
• If hypertrophy is the goal, do strength training first, separate cardio by several hours if possible

Walking: don’t obsess over arbitrary step counts… someone physically active throughout the day gets the benefit without tracking

Cardio for weight loss? This is a fool’s errand... nutrition changes create way more fat loss than adding exercise

Training based on menstrual cycle phase?

• Women don’t need to train differently based on menstrual cycle phase
• Focus on how you feel. If you experience symptoms, it’s fine to skip or adjust, but you’re not less capable during your period
• 75-80% of women report menstrual symptoms, but most can still train effectively

What women need to know about creatine

• ​Creatine is one of the most researched and effective supplements for strength and muscle growth
• Standard dose: 5 grams per day (creatine gummies are fine but more expensive than powder)

​

​Brian Halligan (Sequoia CEO Coach): How to be a CEO when AI breaks all the old playbooks | Lenny’s Podcast​

Key things every founder has to learn on the startup-to-scale path:

• Giving consistent, honest feedback (very unnatural at first)
• Developing a BS detector (everyone is always trying to sell to you, including your own org)
• Learning how to inspire people (something many young founders have never had to do before)

When evaluating CEOs and founders, Halligan uses the LOCKS framework:

• L – Lovable: Would a 28-year-old want to follow this person? Would they crawl across broken glass for them?
• O – Obsession: Are they deeply obsessed with this problem, not just someone who came up with it 6 months ago?
• C – Chip on their shoulder: Almost all great founders have a boulder on their shoulder
• K – Knowledge: Are they deeply knowledgeable about the domain?
• S – Student: Are they constantly learning, going deep into history, absorbing everything like an LLM?

The hardest and most critical skill most young CEOs need to develop is giving real feedback. How??

• The best way is through peer groups. Misery loves company, and hearing your peers go through the same thing is more effective than any advisor telling you what to do

​

​A Motorcycle for the Mind (On AI and the Future of Work) | Naval Podcast​

Vibe coding is the new product management

• Vibe coding means using English as a programming language: describing an app, getting the AI to plan it, build it, test it, and iterate based on voice feedback, without writing a single line of code
• Tools like Claude Code have made this possible end-to-end, not just as a debugging aid
• This creates a tsunami of applications. Anyone who can think clearly and articulate in English can now build software
• The market structure that follows will mirror what happened with the internet: one or two giant aggregator platforms, a few massive winner-take-all apps at the top, and a huge long tail of niche apps filling every corner
• The middle gets blown apart: 5 to 20-person software companies filling enterprise niches get either vibe-coded away or absorbed by the category leader
• “Just like now anybody can make a video or anyone can make a podcast, anyone can now make an application.” – Naval

Is traditional software engineering dead?

• No. Software engineers are now among the most leveraged people on earth because all abstractions are leaky
• When an AI builds your app, it will have bugs, suboptimal architecture, and edge cases. A software engineer who understands what’s happening underneath can plug those leaks. A vibe coder can’t
• Problems outside the AI’s training distribution still require hand coding: novel architectures, bleeding edge performance, genuinely new problems
• Engineers who understand hardware, caching, and logic gate behavior have a permanent advantage because they’re always one layer closer to reality

Nobody wants the average app...

• The best app in any category wins essentially the entire market
• The good news: the set of things you can be the best at is infinite. You can always find a niche and own it completely
• This is an old Naval tweet restated: “Become the best in the world at what you do. Keep redefining what you do until this is true.” Still applies in the AI era.

Early adopters of AI have an enormous edge

• Most people still aren’t using AI properly, or aren’t using the latest models, or aren’t applying it to the right domains. That gap is your edge right now
• Naval’s rule: to invest in the future, live in the future. Be an avid consumer of technology because it gives you insight and advantage over slower adopters
• Most people have a bad relationship with complex technology because the interfaces have historically been intimidating. The chatbot interface changes this
• One risk: if you start thinking Claude or GPT is a real person, you can quickly reverse the relationship and lose perspective on what’s actually happening