The Diary Of A CEO with Steven Bartlett XX
[0] Did you know that the DariVosio now has its own channel exclusively on Samsung TV Plus?
[1] And I'm excited to say that we've partnered with Samsung TV to bring this to life, and the channel is available in the UK, the Netherlands, Germany and Austria.
[2] Samsung TV Plus is a free streaming service available to all owners of Samsung Smart TVs and Galaxy mobiles and tablets.
[3] And along with the Dyeravisio channel, you'll find hundreds of more channels with entertainment for everyone all for free on Samsung TV plus.
[4] So if you own a Samsung TV, tune in now and watch the Dyer of a Cio channel, right now.
[5] I've just gone through life telling myself that I just have a bad memory.
[6] We could turn this into a little master class.
[7] Go ahead.
[8] So the three keys to a better memory are...
[9] I've been thinking a lot about this in the book that I've been writing coming out soon called the Dari of a CEO, 33 Laws for Business and Life.
[10] And in chapter one, which is law one of the book, I was playing around with this idea of knowledge and skills and all of these things.
[11] and the relationship they have between them.
[12] And really it was trying to find advice for young people that want to get to a point where they have reputation and a big network and lots of resources, right?
[13] And I was trying to figure out the order.
[14] So I almost visualized it like five buckets.
[15] And the first bucket I wrote down as knowledge.
[16] That's the first one, right?
[17] And these are sequential buckets.
[18] So they go from, you know, this is bucket one.
[19] And then once you fill that bucket, when you apply knowledge, it turns into a skill.
[20] And then once you have knowledge and applied knowledge, which I call skill, then you'll get these other things.
[21] Then you'll get resources.
[22] You'll get a network and you'll get a reputation.
[23] But it's those first two buckets.
[24] You can't have skills without knowledge, really.
[25] And knowledge is certainly the first one.
[26] But just having knowledge alone without that applied skill, without that applied knowledge, which we call a skill, you'll never get the reputation, the resources and the network.
[27] And the only two buckets that no one ever can take from you, the only two buckets that anyone can never unfill is the knowledge bucket.
[28] And also the skill bucket.
[29] People can take away your reputation.
[30] They can take away your resources.
[31] They can take away your network.
[32] But they can never unfill these two buckets.
[33] And these two buckets are the first two buckets, which go on to fill the other three.
[34] And that's why, I think, more recently in my life, I've become obsessed with learning.
[35] Am I a great learner?
[36] No. I don't think I am.
[37] Because I sit here, you know, I sit here with the greatest minds in the world, and I remember very little of it.
[38] And it's funny, as you were saying, I was like, I've been thinking this over the last couple of weeks.
[39] I've never really shared this with anybody.
[40] But I thought, gosh, you're in such a privileged position to get to meet all these incredible people.
[41] I should be like a human encyclopedia of information and wisdom.
[42] And I don't think I don't think I am.
[43] You know, I meet people that are.
[44] I sit here with them.
[45] I think you're one of them.
[46] I go, this guy knows everything, and he's remembered everything.
[47] And he knows the names of studies and he can recall a name.
[48] I can barely recall names of people.
[49] So I'm like, where?
[50] Where do I start?
[51] Because, look, I'm in a privileged position, meeting all these wonderful people.
[52] And our listeners are too.
[53] If anyone's, you know, loyal to this podcast, you're like me. I actually wrote something down as you're speaking.
[54] I was thinking, what we need to do here at the Diary of a CEO after the episode ends is we need to set the audience some homework.
[55] Yeah.
[56] And what I mean by that is say, okay, Jim said these three core ideas.
[57] after the episode I want you to go and implement them and then I want you to like tag me on social media of you implementing them the action after the episode and share it with me and that's what I think we should all do because then not only are we going to listen we're going to learn and those are two very different things yeah and I feel also when we teach something we get to learn it twice meaning you share that with your friends your family your followers your fans it takes advantage of something called the explanation effect.
[58] The explanation effect says that when you learn something with the intention of explaining it to somebody else, you're going to learn it much better.
[59] And that's kind of obvious, right?
[60] If you, you know, if we talked about speed reading or the best brain foods or changing your habits, optimize your sleep, the kind of things that we specialize in, and somebody listening had to give a TEDx talk about it the following week, would they focus better?
[61] They would have a better concentration where they take more notes would they ask more post more questions online right they would own that information and so I think that learning with the intention of teaching helps you to be able to certainly learn it better I mean that that's even how you could even use you could explain it to somebody I mean the whole Richard Feynman method was you know take this difficult subject neuroscience quantum whatever happens to be like social media marketing AI and explain it to me as if I am a six -year -old you know, right?
[62] And I can, you know, and I can open up a whole thing with this conversation in terms of artificial intelligence, you know, and creatives.
[63] But I really feel like all these tools are there to augment.
[64] I don't even think it's artificial intelligence.
[65] For me, it's obviously machine learning, but it's augmented intelligence.
[66] And I'm thinking, like, how do I use this tool?
[67] Like I would use a book or computer or the internet or whatever to AI to enhance AI, like human intelligence.
[68] I'm very interested in that.
[69] People, I think, me and you know the Freiman technique well, but I, when I came across it, it really was a game changer for me because it explained why I'm some, I have good comprehension on certain subject manner and then I'm quite loose on others.
[70] Could you explain it in a simple way?
[71] I know you have a, you speak to it, a version of it in the book, but for anybody that isn't aware of that technique.
[72] So the idea here is anyone can make things more complex, but the idea is when you really understand something, you could simplify it in a way that makes it usable for the end result, right?
[73] And not only the end result, but the process of learning it.
[74] So meaning I love reading the neuroscience papers and having deep conversations.
[75] And I think where if we have had any level of success is translating that in a way to people where it's conversational, where they see the relevance in their daily lives in the application and, and its results oriented.
[76] And how does that impact our ability to learn the subject, this Fryman technique?
[77] Because stage one is of the Freiman technique, from what I remember is you learn something.
[78] And then stage two is, I believe you simplify it and then you share it.
[79] And then if you can't share it to the six -year -old, you go back to learning it.
[80] Right.
[81] And that's a great synapses of all of it.
[82] And I would say that, so how it builds, so every single time you have a new, there's an Oliver Wendell Holmes quote that says a person's mind once stretched by new idea never regains its original dimensions.
[83] And so when we have, so neuroplasticity happens when we experience novelty.
[84] So we learn a new idea or something happens in our environment.
[85] It's neuroplasticity allows learning, it allows adaptation, it even allows recovery from traumatic brain injury, right?
[86] I had these deficiencies, if we call them that, and I was able to compensate by creating workarounds like somebody would do in some kind of program, and then you start building paths.
[87] Another way of neuroplasticity, it's kind of like if I walked through a field and there are lots of bushes, you know, I walked through it once and I didn't know, not much changes, but if you take that path and you reinforce it through repetition or space, repetition, interval training, then all of a sudden it becomes more of a path and eventually it becomes a road and it becomes a highway.
[88] And we've made that connection.
[89] So I like pulling on things that are natural as metaphors.
[90] But we learn through metaphors because all of learning is taking something you don't know and connecting it to something you do know.
[91] People say learning is repetition, they just say it loads.
[92] Does that work?
[93] It does.
[94] But when we're looking at methodology, repetition the problem with repetition and certainly it leads it gets a result it's wrote learning it's like when the when the churches started universities and how people would teach would be the teacher or professor would say a fact and to the class and the class would repeat it and then the teacher would say it again and the class would repeat it and so i'm making on video if you're watching this a circular motion like rot like rotary like a rotary club they're symbol is a wheel.
[95] The first half of the wheel is a teacher saying the fact.
[96] The second half of the wheel is the class repeating the fact.
[97] And you do that 50 times and then you build that pathway and you have quote unquote learning.
[98] The problem with that is it takes so much time.
[99] And now we live in an age where the amount of information it's like doubling at dizzying speed, right?
[100] There's more information today in a newspaper than somebody in the 17th century ever came across in their whole life, right?
[101] When you think about also blogs and social media and podcasts, it's just like it's overwhelming.
[102] So we can't be learning the same ways.
[103] Okay, so I've got a book coming out, as I said, and there's 33 laws.
[104] And I've been saying to myself, listen, you're going to at some point start really promoting this book.
[105] So you need to memorize all 33 laws.
[106] Like I actually don't need to, I mean, so I need to remember, fucking hell, what am I doing with my life?
[107] These 33 laws, I need to remember basically what the law is and then the gist of it.
[108] Yeah.
[109] How would you help me do that?
[110] I could do that in a heartbeat.
[111] Okay, fantastic news.
[112] Let's turn this into coaching.
[113] And we could use just content that everyone could relate to because I don't know how much of the laws you want to share or how much you have on tap.
[114] Okay, so the method I'm going to share with you, I call it pie, P -I -E, that three ingredients for a better memory, P stands for place.
[115] We remember things based on where we put it.
[116] Like you put your keys in a certain spot each time you're always going to find because it's organized, right?
[117] You forget someone's name, you ask yourself, where do I know the person?
[118] Sometimes the context gives you the content.
[119] So that's a place is a place to store the information.
[120] The eye is imagine.
[121] We remember things better that we could see and imagine.
[122] Meaning, I bet as difficult as names are to remember, you remember faces.
[123] Yeah.
[124] So many people remember faces because more of your visual more of your brain is dedicated towards your visual cortex it takes up more real estate so we tend to remember things we see better than we hear um so you see the face and you just go to someone you know i remember i remember your face but i forgot your name that's me every day of my life you never go to somebody say the opposite you never go say i remember your name but i roll up to people and say hi nice to see you and then i realize i didn't remember their name we're willing to help you with that okay so here here we go so the eye is imagined we tend to remember what we see.
[125] There's a proverb that says, what you hear, you forget, what you do, you understand.
[126] What you hear, you forget.
[127] You heard the name, you forgot it.
[128] What you see, you remember, you saw the face, remember the face.
[129] So what you could see, and we think in pictures.
[130] When you get on an airplane, it doesn't say, no longer does say, no smoking, fasten your seatbelts.
[131] There's just pictures.
[132] And we think in pictures.
[133] A picture is worth a thousand words.
[134] So you want to imagine those pictures.
[135] And the E and Pye entwine.
[136] Entwine is where you're connecting.
[137] Entwine means to associate or to connect.
[138] And what are you connecting?
[139] The P and the eye, the place in the image.
[140] So let me give you an example.
[141] Five buckets.
[142] Law number one.
[143] Right.
[144] Yeah, yeah.
[145] And we could do the five buckets also.
[146] I was going to teach people quickly 10 things that they could do to upgrade their brain.
[147] Let's do your 10 things.
[148] But certainly we could apply this towards buckets too.
[149] All right.
[150] So there are, so we're blessed that the book was heavily endorsed by like the Cleveland Clinic Center for Brain Health, the founding director there.
[151] one of the top Alzheimer's research at Harvard, Dr. Rudy Tansy.
[152] And when I speak at these organizations, we know that about one -third of your brain performance, your memory, is predetermined by genetics.
[153] Two -thirds is in your control.
[154] They say the metaphor is that, for example, Alzheimer's, and this is like we donated a lot of the proceeds to Alzheimer's research for our book, is in memory of my grandmother.
[155] They say that your genetics will load the gun, but your lifestyle will fire.
[156] it right kind of kind of makes sense and it's not like all metaphors they're not absolute they're not absolutes but there's an idea to connect something you don't know to something you you know so going to this two -thirds i'm going to give everybody right now the 10 keys as you know it in the book but i'm going to show you how to memorize them but what i liked it to do whether or not people memorize them or not and i find that people will be able to do it pretty easily and effortlessly is at least rate yourself zero to 10, how much energy and effort and attention are you putting towards this area?
[157] Because everyone wants to know the one thing they could do for an incredible memory.
[158] There's just not.
[159] There's not a magic pill, but there is a process, right?
[160] So we'll go through them fast.
[161] Number one, good brain diet.
[162] So everyone on a scale of zero to 10, 10 being the best, how much energy attention time are you putting towards a good brain diet?
[163] So there's certain foods that are very neuroprotective.
[164] And I would also say, I'm not a doctor or nutritionist.
[165] everyone's bio -individual so do allergy testing do functional medicine testing in terms of microbiome test nutrient profile food sensitivity so everyone's a little different in general some my favorite brain foods avocados the mono unsituated fat is good for the brain blueberries i like to call them brain berries very neuroprotective broccoli good for your brain olive oil good for the brain if your diet allows eggs the coline in eggs is good for your cognitive health green leafy vegetables like kale and spinach and now again some people are allergic to kale so that wouldn't be for you another one I would say wild sardines or like wild salmon or sardines like your brain is mostly fat so those fish oils turmeric is a great brain food meaning it helps the lower inflammation you can use that while you're cooking walnuts everybody's just waiting for you to say chocolate here yeah there you go walnuts and dark chocolate Dark chocolate, not milk chocolate.
[166] So those are some of the brain foods.
[167] So 0 to 10.
[168] On the other side, that's not so good processed, you know, foods, high sugar.
[169] What does it do to the brain?
[170] So sugar is highly addictive, right?
[171] You've had guests on here probably talking about how it's more addictive than a lot of drugs, right?
[172] There are certain things that are not good for the brain.
[173] And again, people like we've had on our podcast or we've interviewed for the book, like people like Dr. Mark Hyman, Dr. Daniel Amman, and, you know, sugar, alcohol, marijuana, certain things are just, certain things like alcohol could, some people say they use it to help them sleep, but there's a difference between getting knocked out and actually getting good deep sleep, getting good REM sleep.
[174] Sleep is just a personal focus of mine.
[175] But sure, it's highly addictive, not good.
[176] A lot of people are also hyper, you know, the ADHD, the hyper behavior, a lot of times you could eliminate sugar.
[177] But in the U .S. schools, it's tough.
[178] You know, we've been having vending machines there with all the pop and the sodas and the, you know, just, yeah.
[179] But to get through the list, zero to 10, how good is your diet?
[180] Number two, and I'll go through these fast, killing ants.
[181] Killing ants, killing ants actually clearly proven to be good for your brain.
[182] Ants, I get this from Dr. Daniel Lehman, automatic negative thoughts.
[183] Remember we talked about the power of your thoughts and just keeping it.
[184] And even, you know, even.
[185] if you say you don't have a great memory just add a little word like yet at the end it just changes you know the potentiality of that statement um so in zero to 10 how encouraging optimistic um are your are your thoughts and those beliefs number three in no specific order again is exercise okay there's so much research talking about the power of movement and the brain when you move by the way studies show that when you listen to your podcast when people are listening to this podcast and they happen to be doing something rhythmic going for a nice walk with the dogs or on an elliptical they'll actually understand the information and retain it better when your body moves your brain grooves just remember that when your body moves your brain grooves when you move your body you create brain -derived neurotropic factors bdnf which is like fertilizer for the brain it's like fertilizer promoting neuroplasticity number four brain nutrients and this is i always prefer people get it from whole you know their own foods um but you know i again you could get so much data nowadays you could do a nutrient profile because if you're lacking your vitamin d levels are low um you're not going to perform your brain's not going to perform at it's best you know if you're not getting your omega -3s your brain is mostly you know made out of fat your dhs your vitamin c your vitamin b's everyone comes here and talks to me about bloody vitamin d and omega -3 yeah everybody says the same two things.
[186] Supplements work for that, right?
[187] Does supplements work for vitamin D?
[188] Quality supplements.
[189] You know, I would again prefer people get it from sunlight and prefer people get it from natural sources, like everything fish or whatever.
[190] Damn, I don't go out in the sunlight enough.
[191] I need to fix that.
[192] Yeah.
[193] You've had guests talking about the power of sunlight first thing in the morning to reset their circadian rhythm to help them sleep.
[194] You know, for me in the morning, I try to do, I try to get the elements in my life.
[195] So I think about thousands of years ago they thought the four elements made up of made everything up that you see so it's like you know in babylonian times in greek times you know four elements of air water fire and earth and so like i don't know i take this approach in the morning but you don't have to biohack everything you can do for free go out there outside you get some earth get your feet on the ground right really simple to do um to feel more grounded and more connected and there's also and i think an energetic and people talk about pulse electromagnetic fields and everything.
[196] But I don't know.
[197] I feel more grounded when I just walk in the grass.
[198] Simple thing people could do.
[199] And then I'm thinking about air.
[200] I can do my deep breathing.
[201] Or some people do fire breathing, alpha breathing, Wimhaugh breathing, first thing in the morning, clear to cobwebs of the night.
[202] And then some water.
[203] Drink some water or take your cold shower.
[204] You get to integrate it to whatever your morning routine is.
[205] And then fire is the sunlight for me, you know, first thing in the morning.
[206] But I just find that any of the biohacket tracking stuff and people follow me on Instagram, you know, I have my toys and everything else.
[207] They're just to mimic nature, you know, a lot of the times, you know, the red light and the cold plunges and all that, all that stuff.
[208] Nature, point number five is a clean environment.
[209] Yeah.
[210] So after brain nutrients, zero to ten, rating yourself, five is a clean environment.
[211] And I, this is for everything.
[212] And including the quality of the air that you're breathing.
[213] You know, like I had somebody on our podcast talking about the neurotoxins and brand new carpets or furniture, you know, in terms of what they're sprayed with and the off -gassing that comes from it and how it could have a toxic effect, you know, on your brain.
[214] You wrote air pollution is a massive and underrated health risk.
[215] They cause up to 30 % of all strokes.
[216] Life expectancy is appreciably lower in cities than in the countryside, even accounting for differences in wealth and lifestyle.
[217] Yeah.
[218] I mean, we sort we sorted through a number research and talking about air pollution, water pollution also as well, you know, in terms of the certain residues that happens to be in, whether it's in tap water or what have you, or some people are concerned about plastics that come from bottles also as well.
[219] And other people are concerned about, we've had a couple of episodes talking about EMFs, you know, just the...
[220] How does that impact my brain, though?
[221] I don't think we know.
[222] You know, all I know is that the brain hasn't changed a lot in the past 100 ,000 years, but technology certainly has.
[223] And, you know, and we talk about, you know, these videos that we make about morning routine and evening routines and millions of views, just simple things.
[224] Like, don't touch your phone the first 30 minutes of the day or the last 30 minutes of the day, something so simple.
[225] And then Seven's brain protection?
[226] Brain protection.
[227] So clean environment, even just cleaning your desktop, you know, your external world's reflection of your internal world or making your bed just helps you get how you do anything is how you do everything um numbers number sorry that was number six yeah number seven is is sleep so very concerning with sleep and and brain performance we know when you don't sleep how's you're thinking the next day you know how's your ability to sell problems how's your ability to focus remember things when you sleep if you have long -term memory issues get a sleep study done that's where you consolidate short to long -term memory is is during sleep when you sleep the sewage system in your brain kicks in because there's energy to do so also as well.
[228] Your brain doesn't, it's not, doesn't stop at night.
[229] If anything, it's sometimes in ways more active.
[230] It's consolidating short to long term memory.
[231] It's cleaning out beta amyloid plaque that can lead to brain aging challenges.
[232] Often a lot of the studies show that with a lot of disease, there's a kind of a sleep deficiency component also as well.
[233] Sometimes I'll wear a device to monitor it because it's not that people ask the quantity of sleep, what's the perfect amount, seven, eight, nine hours.
[234] It's absolutely not the quantity, it's the quality of your deep sleep and your REM sleep.
[235] Your deep sleep you can imagine is where you're recovering your body.
[236] Your REM sleep is where you're restoring your mind.
[237] So seven is sleep, zero to ten, you know, how much focus, energy, attention are you putting towards it?
[238] We've done stress management, which we talked about how stress impacts the brain.
[239] We talked about sleep there.
[240] We've talked about novelty.
[241] Yeah, the last three really quickly are protect your brain.
[242] Yeah.
[243] Wear a helmet.
[244] Zero to, you know, your brain's very resilient, but it's very fragile.
[245] So I get to work with a lot of sports figures that have post concussions or TBIs.
[246] Yep.
[247] You know, and so we have protocols for that.
[248] And obviously, see a doctor.
[249] Zero to 10, rate yourself.
[250] New learning is big.
[251] We talked about the power of learning.
[252] Novelty.
[253] And for me, reading.
[254] Reading is to your mind what exercises your body.
[255] I think it's the best people at, you get all fancy apps and everything else.
[256] I think, look, someone who has decades of experience, like yourself, or your guests and they put into a book and you can sit down and read that book in a few days you can download decades into days that's the biggest advantage right and reading is incredible exercise for your mind especially the way we we teach it and then finally stress management which you mentioned you know zero to 10 how well are you mitigating stress and coping with stress what mechanisms and tools or rituals or practices do you have you know my my go -to is meditation Did you know that the Dariovacio now has its own channel exclusively on Samsung TV Plus?
[257] And I'm excited to say that we've partnered with Samsung TV to bring this to life and the channel is available in the UK, the Netherlands, Germany and Austria.
[258] Samsung TV Plus is a free streaming service available to all owners of Samsung Smart TVs and Galaxy mobiles and tablets.
[259] And along with the Dyeravisio channel, you'll find hundreds of more channels with entertainment for everyone all for free.
[260] on Samsung TV Plus.
[261] So if you own a Samsung TV, tune in now and watch the Dyer of a CEO channel right now.