A Brutal Eccentric Power Routine Inspired by Angus Ross

This session combines motorized eccentric devices and flywheel training to develop insane eccentric strength and power.

# Benefits include:

• Massive increases in eccentric strength
• Explosive improvements in muscle power output
• Enhanced ability to absorb and produce force

# Podcast Episode Overview

In this episode of the Pacey Performance Podcast, I speak with Angus Ross, Senior Strength and Conditioning Specialist at High Performance Sport New Zealand. Angus is a humble professional with an incredible mind, straddling both academia and applied work with world-class track and field athletes.

# Topics Discussed:

• Eccentric training: Why use it, adaptations, and various types
• Flywheel technology and its place in the wider programme
• Sprints and jumps
• Integration with isometric training
• Training around competition and taper periods
• Acceleration: Principles and profiling
• What team sport athletes can learn from sprinters (and what they shouldn't)

# Connect with Angus

Follow Angus on Twitter: @AngusRossNZ

# Stay Updated

Keep up to date with the podcast by following @strengthofsci on Twitter.

Enjoy!

PP

Acceleration-Focused Routine Inspired by Angus Ross

This session combines resisted sprint profiling with technique drills to develop explosive acceleration, based on Angus Ross's work with elite athletes.

# Benefits

• Enhanced initial acceleration
• Improved power-to-weight ratio
• Better force application during sprints
• Data-driven insights for individualized training

# About Angus Ross

Angus Ross is a Senior Strength and Conditioning Specialist at High Performance Sport New Zealand. He has expertise in both academic research and applied work with world-class track and field athletes.

# Podcast Episode Highlights

In this episode of the Pacey Performance Podcast, Angus Ross discusses:

1. Eccentric training

   • Why use eccentric focused training
   • Adaptations
   • Various types of eccentric training
   • Flywheel technology
   • Integration in the wider programme

2. Sprints and jumps

   • Integration with isometric training
   • Approach around competition and taper periods

3. Acceleration

   • Principles
   • Profiling
   • What team sport athletes can learn from sprinters (and what they shouldn't)

# Connect with Angus Ross

Follow Angus on Twitter: @AngusRossNZ

# Stay Updated

Keep up to date with the podcast by following @strengthofsci on Twitter.

Multi-Directional Movement Routine

A routine inspired by Angus Ross's 'spinal engine' concept to develop three-dimensional movement capabilities often neglected in traditional training.

# Benefits

• Improved multi-directional speed and agility
• Enhanced rotational power and stability
• Better overall athletic performance in team sports
• Reduced injury risk through improved proprioception and body control

# Pacey Performance Podcast Episode with Angus Ross

Angus Ross is a Senior Strength and Conditioning Specialist at High Performance Sport New Zealand. He has expertise in both academic research and applied work with world-class track and field athletes.

# Topics Discussed

• Eccentric training
  • Why use eccentric focused training
  • Adaptations
  • Various types of eccentric training
  • Flywheel technology
  • Integration in the wider programme
• Sprints and jumps
• Integration with isometric training
• Training around competition and taper periods
• Acceleration
  • Principles
  • Profiling
• What team sport athletes can learn from sprinters (and what they shouldn't)

# Connect with Angus

Follow Angus on Twitter: @AngusRossNZ

# Stay Updated

Keep up to date with the podcast by following @strengthofsci on Twitter.

Strengthening Feet and Ankles for Sprinting

This routine focuses on strengthening the feet and ankles to improve stiffness and reactive strength in sprinting. It targets the often-neglected areas crucial for efficient force transfer in sprinting.

# Key Points:

• Address foot and ankle strength/stiffness, particularly for athletes with "mushy" feet
• Progressively increase difficulty of exercises
• Focus on quick, reactive movements
• Monitor improvements in foot control and ankle stability over time

# Podcast Episode with Angus Ross

Today's episode features Angus Ross, physiologist and strength coach at High Performance Sport New Zealand. Angus is making his second appearance on the podcast, following up on his initial chat about eccentric strength training with practical knowledge on stiffness, fascia, and performance.

# About Angus Ross:

• PhD in exercise physiology from the University of Queensland
• Worked with elite athletes in the NZ system, including sprint cycling and skeleton
• Experience in the Australian institute system (Queensland Academy of Sport and Australian Institute of Sport)
• Winter Olympian (1998 and 2002 Winter Games)
• Known for intelligence, curiosity, and pragmatic approach to coaching

# Episode Topics:

• Double versus single leg stiffness for team sport athletes and track/field sprinters
• Benefits and use of plyometrics versus overloaded eccentric training
• Periodization of training methods throughout the year
• Muscular versus fascial driven athletes

# Key Points from the Episode:

• New developments with Angus Ross
• Reactive strength and stiffness in sprinting
• Double versus single leg stiffness
• Maximal isometric or overcoming exercise versus plyometrics
• Experimenting with frequent alteration of training stimulus
• Benefits of "fascial tightness" exercises for fascial driven athletes
• How muscle driven athletes can often PR after rest periods
• Thoughts on velocity based training
• EMS and strength performance

# Notable Quotes:

"I'm sure stiffness from sprint data would show the same things as a single leg drop jump (athletes deficient in a single leg drop jump leak energy at maximal velocity)"

"The plyos might really develop tendon stiffness, while the longer slower contractions (i.e. supramaximal type work) still might develop some stiffness, but may also develop compliance as well"

"If I was going to periodize it, I might be doing some supramaximal eccentric work with some isometric work initially, because they marry well in addressing tendon properties, and you could do it with a small amount of plyos, and then morph until faster eccentric work, and towards plyos"

"The great coaches have the intuition to change (the emphasis of the program) when needed"

"When you got the motor patterns from 20 years of plyos in the system, they are there, if you make a change in the system, you will improve"

"What I've been doing essentially is a 4 week block on repeat, with a different week each block… for some athletes it's worked great, but other athletes don't feel like they are getting enough time on a stimulus"

"Changing the stimulus on a regular basis is a good thing…. some people it's worked really well for"

This episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.

View more podcast episodes at the podcast homepage.

Assessing and Developing Leg Stiffness for Sprint Performance

This routine focuses on assessing and developing leg stiffness using drop jumps and the Marin group formula. It targets both double-leg and single-leg stiffness, crucial for sprint performance.

# Key Points:

• Perform drop jumps with minimal ground contact time and maximum height
• Use the Marin formula to calculate stiffness quantitatively
• Monitor and address any discrepancies between legs in performance
• Implement contrast training by alternating between plyometric and strength exercises

# Podcast Episode with Angus Ross

Today's episode features Angus Ross, physiologist and strength coach at High Performance Sport New Zealand. This is Angus' second appearance on the podcast, following up on his initial chat about eccentric strength training with practical knowledge on stiffness, fascia, and performance.

# About Angus Ross:

• PhD in exercise physiology from the University of Queensland
• Worked with elite athletes in the NZ system, including sprint cycling and skeleton
• Experience in the Australian institute system (Queensland Academy of Sport and Australian Institute of Sport)
• Winter Olympian (1998 and 2002 Winter Games)
• Known for his intelligence, curiosity, and pragmatic approach to coaching

# Topics Covered:

1. Double versus single leg stiffness for team sport athletes and track and field sprinters
2. Benefits and use of plyometrics versus overloaded eccentric training
3. Implementing these methods throughout a training year
4. Muscular versus fascial driven athletes

# Key Points from the Podcast:

• Reactive strength and stiffness in sprinting
• Maximal isometric or overcoming exercise versus plyometrics
• Experimenting with frequent alteration of training stimulus
• Benefits of exercise for "fascial tightness" in fascial driven athletes
• How muscle driven athletes can often PR after rest periods
• Thoughts on velocity based training
• EMS and strength performance

# Notable Quotes:

"I'm sure stiffness from sprint data would show the same things as a single leg drop jump (athletes deficient in a single leg drop jump leak energy at maximal velocity)"

"The plyos might really develop tendon stiffness, while the longer slower contractions (i.e. supramaximal type work) still might develop some stiffness, but may also develop compliance as well"

"If I was going to periodize it, I might be doing some supramaximal eccentric work with some isometric work initially, because they marry well in addressing tendon properties, and you could do it with a small amount of plyos, and then morph until faster eccentric work, and towards plyos"

"The great coaches have the intuition to change (the emphasis of the program) when needed"

"When you got the motor patterns from 20 years of plyos in the system, they are there, if you make a change in the system, you will improve"

"What I've been doing essentially is a 4 week block on repeat, with a different week each block… for some athletes it's worked great, but other athletes don't feel like they are getting enough time on a stimulus"

"Changing the stimulus on a regular basis is a good thing…. some people it's worked really well for"

• This episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.*

View more podcast episodes at the podcast homepage.

Eccentric Strength Training for Sprint Performance

This routine focuses on developing eccentric strength, crucial for improving overall power output and maintaining fast-twitch fiber types. It targets the muscles' ability to absorb force quickly, essential for sprint performance.

# Key points:

• Emphasize the eccentric (lowering) phase of exercises
• Use slow eccentric tempos to increase time under tension
• Implement supramaximal loading for enhanced eccentric overload
• Monitor and manage fatigue levels carefully

# Today's Episode: Angus Ross on Eccentric Strength, Stiffness, and Fascia

Today's episode features Angus Ross, physiologist and strength coach at High Performance Sport New Zealand, making his second appearance on the podcast. Angus follows up on his initial chat about eccentric strength training with practical knowledge in stiffness, fascia, and performance.

# About Angus Ross:

• PhD in exercise physiology from the University of Queensland
• Worked with elite athletes in the NZ system, including sprint cycling and skeleton
• Experience in the Australian institute system (Queensland Academy of Sport and Australian Institute of Sport)
• Winter Olympian (1998 and 2002 Winter Games)
• Known for his intelligence, curiosity, and pragmatic approach to coaching

# Episode Topics:

1. Double versus single leg stiffness for team sport athletes and track and field sprinters
2. Benefits and use of plyometrics versus overloaded eccentric training
3. Implementing these methods throughout a training year
4. Muscular versus fascial driven athletes

# Key Points:

• Reactive strength and stiffness in sprinting
• Double versus single leg stiffness
• Maximal isometric or overcoming exercise versus plyometrics
• Experimenting with frequent alteration of training stimulus
• Benefits of exercise for "fascial tightness" in fascial driven athletes
• How muscle driven athletes can often PR after rest periods
• Thoughts on velocity based training
• EMS and strength performance

# Notable Quotes:

"I'm sure stiffness from sprint data would show the same things as a single leg drop jump (athletes deficient in a single leg drop jump leak energy at maximal velocity)"

"The plyos might really develop tendon stiffness, while the longer slower contractions (i.e. supramaximal type work) still might develop some stiffness, but may also develop compliance as well"

"If I was going to periodize it, I might be doing some supramaximal eccentric work with some isometric work initially, because they marry well in addressing tendon properties, and you could do it with a small amount of plyos, and then morph until faster eccentric work, and towards plyos"

"The great coaches have the intuition to change (the emphasis of the program) when needed"

"When you got the motor patterns from 20 years of plyos in the system, they are there, if you make a change in the system, you will improve"

"What I've been doing essentially is a 4 week block on repeat, with a different week each block… for some athletes it's worked great, but other athletes don't feel like they are getting enough time on a stimulus"

"Changing the stimulus on a regular basis is a good thing…. some people it's worked really well for"

This episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.

View more podcast episodes at the podcast homepage.

Velocity-Based Power Training for Sprinters

This routine focuses on developing power using velocity-based training principles. It targets overall lower body power that transfers well to sprinting performance.

# Key points:

• Use velocity measurement tools (e.g., linear position transducer, accelerometer)
• Set specific velocity targets for exercises
• Implement the 20% velocity drop-off rule
• Focus on explosive concentric phase in exercises

# Podcast Episode with Angus Ross

Today's episode features Angus Ross, physiologist and strength coach at High Performance Sport New Zealand. This is Angus' second appearance on the podcast, following up on his initial chat about eccentric strength training with practical knowledge on stiffness, fascia, and performance.

# About Angus Ross

• PhD in exercise physiology from the University of Queensland
• Worked with elite sports in the NZ system including sprint cycling and skeleton
• Experience at Queensland Academy of Sport and Australian Institute of Sport
• Winter Olympian (1998 and 2002 Games)
• Known for intelligence, curiosity, and pragmatic approach to coaching

# Episode Topics

• Double vs single leg stiffness for team sport athletes vs track and field sprinters
• Benefits of plyometrics vs overloaded eccentric training
• Using different training methods throughout the year
• Muscular vs fascial driven athletes

# Key Points Discussed

• Reactive strength and stiffness in sprinting
• Maximal isometric/overcoming exercise vs plyometrics
• Experimenting with frequent alteration of training stimulus
• Benefits of "fascial tightness" exercises for fascial driven athletes
• How muscle driven athletes can PR after rest periods
• Velocity based training
• EMS and strength performance

# Notable Quotes

"I'm sure stiffness from sprint data would show the same things as a single leg drop jump (athletes deficient in a single leg drop jump leak energy at maximal velocity)"

"The plyos might really develop tendon stiffness, while the longer slower contractions (i.e. supramaximal type work) still might develop some stiffness, but may also develop compliance as well"

"If I was going to periodize it, I might be doing some supramaximal eccentric work with some isometric work initially, because they marry well in addressing tendon properties, and you could do it with a small amount of plyos, and then morph until faster eccentric work, and towards plyos"

"The great coaches have the intuition to change (the emphasis of the program) when needed"

"When you got the motor patterns from 20 years of plyos in the system, they are there, if you make a change in the system, you will improve"

"Changing the stimulus on a regular basis is a good thing…. some people it's worked really well for"

• This episode is brought to you by SimpliFaster, supplier of high-end athletic development tools.*

View more podcast episodes at the podcast homepage.

Start your day with practices to enhance self-awareness, tap into your generative drive, and cultivate a healthy mindset. Benefits include:

• Increased clarity and focus
• Greater sense of purpose and motivation
• Enhanced ability to direct your thoughts and actions

This is episode 1 of a 4-part special series on mental health with psychiatrist Dr. Paul Conti, M.D., who trained at Stanford School of Medicine and completed his residency at Harvard Medical School before founding his clinical practice, the Pacific Premiere Group. Dr. Conti defines mental health in actionable terms and describes the foundational elements of the self, including the structure and function of the unconscious and conscious mind, which give rise to all our thoughts, behaviors and emotions. He also explains how to explore and address the root causes of anxiety, low confidence, negative internal narratives, over-thinking and how our unconscious defense mechanisms operate. This episode provides a foundational roadmap to assess your sense of self and mental health. It offers tools to reshape negative emotions, thought patterns and behaviors — either through self-exploration or with a licensed professional. The subsequent three episodes in this special series explore additional tools to further understand and improve your mental health.

Mental Health Foundations: Understanding the Self & Improving Well-Being

Wind down your day with practices to process your experiences, cultivate gratitude, and set intentions for continued growth. Benefits include:

• Increased self-awareness and emotional regulation
• Enhanced sense of perspective and appreciation
• Clarity on areas for personal development

This is episode 1 of a 4-part special series on mental health with psychiatrist Dr. Paul Conti, M.D., who trained at Stanford School of Medicine and completed his residency at Harvard Medical School before founding his clinical practice, the Pacific Premiere Group.

Dr. Conti defines mental health in actionable terms and describes the foundational elements of the self, including the structure and function of the unconscious and conscious mind, which give rise to all our thoughts, behaviors and emotions. He also explains how to explore and address the root causes of anxiety, low confidence, negative internal narratives, over-thinking and how our unconscious defense mechanisms operate.

This episode provides a foundational roadmap to assess your sense of self and mental health. It offers tools to reshape negative emotions, thought patterns and behaviors — either through self-exploration or with a licensed professional. The subsequent three episodes in this special series explore additional tools to further understand and improve your mental health.

Use Ask Huberman Lab for a summary, clips, and insights: https://ai.hubermanlab.com/s/9jvLHEkQ

Sponsors:

• AG1: https://drinkag1.com/huberman
• BetterHelp: https://betterhelp.com/huberman
• Waking Up: https://wakingup.com/huberman
• Momentous: https://livemomentous.com/huberman

Huberman Lab Social & Website:

• Instagram: https://www.instagram.com/hubermanlab
• Threads: https://www.threads.net/@hubermanlab
• Twitter: https://twitter.com/hubermanlab
• Facebook: https://www.facebook.com/hubermanlab
• TikTok: https://www.tiktok.com/@hubermanlab
• LinkedIn: https://www.linkedin.com/in/andrew-huberman
• Website: https://www.hubermanlab.com
• Newsletter: https://www.hubermanlab.com/newsletter

Dr. Paul Conti:

• Website: https://drpaulconti.com
• Pacific Premier Group: https://pacificpremiergroup.com
• Book: Trauma: The Invisible Epidemic: How Trauma Works and How We Can Heal From It: https://amzn.to/41gxm1L
• LinkedIn: https://www.linkedin.com/in/dr-paul-m-conti-845074216

Resources:

• Dr. Paul Conti: Therapy, Treating Trauma & Other Life Challenges (Huberman Lab episode): https://hubermanlab.com/dr-paul-conti-therapy-treating-trauma-and-other-life-challenges
• The Iceberg Model: https://bit.ly/3Pr13sC
• Pillars of Mental Health: https://bit.ly/3r11yjM

Photo Credit: Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

Disclaimer: https://hubermanlab.com/disclaimer

Top 20 Study Tips to Smash Your Exams

Regularly work through practice exams and mock test papers to improve your exam technique and get used to the types of questions asked.

# Benefits:

• Identifies gaps in your knowledge
• Prepares you for the structure and pacing of the real exam

To improve your thinking and learn new skills, visit https://brilliant.org/ali and sign up for free. The first 200 people will get 20% off the annual Premium subscription :)

In this video we're going through the top 20 study tips that helped me smash my exams when I was at school, and do pretty well at Cambridge University medical school - all while building this YouTube channel, having an actual social life, and enjoying the journey along the way.

# Related Videos:

• My Essay Memorisation Framework
• How I Take Notes on My iPad Pro in Medical School
• How to Study for Exams: Evidence-based Revision Tips
• How I Manage My Time (10 Tips)
• My Favourite Note-Taking App for Students

# Timestamps:

• 00:00 Intro
• 00:26 Scope the subject
• 01:27 Focus on your weaknesses
• 02:25 Use a retrospective revision timetable
• 03:47 Notetaking is a waste of time
• 05:29 Focus on understanding
• 10:39 Do lots of mock exams
• 12:14 Use intentional flair
• 13:51 Bank points with coursework
• 14:19 Study with friends
• 15:10 Test each other
• 16:02 Read your friends' essays
• 17:02 Have a workspace
• 18:04 Have time to unwind
• 19:17 Focus on enjoying the journey

# Links:

• Sign up for weekly email newsletter
• Productivity Masterclass Course
• How to Study for Exams Course
• YouTube for Beginners Course
• Part-Time YouTuber Academy
• Creatorpreneur Course
• Camera Confidence Course
• YouTube Camera Gear
• Wireless Coral Keyboard
• Paperlike iPad Screen Protector
• Ugmonk Desk Accessories
• Deep Dive Podcast
• VidIQ YouTube Optimization
• Shortform Book Summaries
• Readwise Reading Tracker
• Epidemic Sound Music
• Ali's Website/Blog
• Ali on Twitter
• Ali on Instagram

# About Ali Abdaal

I'm Ali, a YouTuber, podcaster, soon-to-be author and ex-Doctor working in London, UK. I make videos that explore the strategies and tools that help us live happier, healthier and more productive lives. I also have a weekly podcast called Deep Dive, and I write a weekly email newsletter that contains some quick thoughts + links to interesting things.

• Note: Some links are affiliate links.

Top 20 Study Tips from a Cambridge Medical Student

Instead of making a rigid revision timetable in advance, use a retrospective approach. Plan your day's revision based on your current weaknesses and color code each topic based on your performance.

Benefits:

• Allows you to be flexible and prioritize areas of struggle
• Provides a visual record of your progress over time

To improve your thinking and learn new skills, visit https://brilliant.org/ali and sign up for free. The first 200 people will get 20% off the annual Premium subscription.

Related Videos:

• My Essay Memorisation Framework
• How I Take Notes on My iPad Pro in Medical School
• How to Study for Exams: Evidence-based Revision Tips
• How I Manage My Time (10 Tips)
• My Favourite Note-Taking App for Students

Timestamps:

• 00:00 Intro
• 00:26 Scope the subject
• 01:27 Focus on your weaknesses
• 02:25 Use a retrospective revision timetable
• 03:47 Notetaking is a waste of time
• 05:29 Focus on understanding
• 10:39 Do lots of mock exams
• 12:14 Use intentional flair
• 13:51 Bank points with coursework
• 14:19 Study with friends
• 15:10 Test each other
• 16:02 Read your friends' essays
• 17:02 Have a workspace
• 18:04 Have time to unwind
• 19:17 Focus on enjoying the journey

Links:

• Sign up for weekly email newsletter
• Productivity Masterclass Free Course
• How to Study for Exams Free Course
• YouTube for Beginners Free Course
• Part-Time YouTuber Academy Paid Course
• Creatorpreneur Paid Course
• Camera Confidence Paid Course
• YouTube Camera Gear
• Wireless Coral Keyboard
• Paperlike iPad Screen Protector
• Ugmonk Desk Accessories
• Deep Dive Podcast
• VidIQ YouTube Optimization
• Shortform Book Summaries
• Readwise Reading Tracker
• Epidemic Sound Music
• Ali's Website/Blog
• Ali's Twitter
• Ali's Instagram

Ali is a YouTuber, podcaster, soon-to-be author and ex-Doctor working in London, UK. He explores strategies and tools for happier, healthier and more productive lives.

Note: Some links are affiliate links.

Use your color-coded subject trees to guide your revision, spending more time on the areas highlighted as red (weak areas).

Benefits:

• Improves understanding of challenging topics
• Brings weaker areas up to the same level as strengths

To improve your thinking and learn new skills, visit https://brilliant.org/ali and sign up for free. The first 200 people will get 20% off the annual Premium subscription.

In this video we're going through the top 20 study tips that helped me smash my exams when I was at school, and do pretty well at Cambridge University medical school - all while building this YouTube channel, having an actual social life, and enjoying the journey along the way.

Watch Next:

• My Essay Memorisation Framework
• How I Take Notes on My iPad Pro in Medical School
• How to Study for Exams: Evidence-based Revision Tips
• How I Manage My Time (10 Tips)
• My Favourite Note-Taking App for Students

Timestamps:

• 00:00 Intro
• 00:26 Scope the subject
• 01:27 Focus on your weaknesses
• 02:25 Use a retrospective revision timetable
• 03:47 Notetaking is a waste of time
• 05:29 Focus on understanding
• 10:39 Do lots of mock exams
• 12:14 Use intentional flair
• 13:51 Bank points with coursework
• 14:19 Study with friends
• 15:10 Test each other
• 16:02 Read your friends' essays
• 17:02 Have a workspace
• 18:04 Have time to unwind
• 19:17 Focus on enjoying the journey

Sign up to the weekly email newsletter: https://go.aliabdaal.com/subscribe-sundaysnippets

Free Online Courses:

• Productivity Masterclass
• How to Study for Exams
• YouTube for Beginners

Creator Courses:

• Part-Time YouTuber Academy
• Creatorpreneur
• Camera Confidence

Favorite Gear:

• YouTube Camera Gear
• Wireless Coral Keyboard
• Paperlike iPad Screen Protector
• Desk Accessories + Todo List

Podcast: Deep Dive with Ali Abdaal

Favorite Tools:

• VidIQ
• Shortform Book Summaries
• Readwise
• Epidemic Sound Music

Key Links:

• Website/Blog
• Twitter
• Instagram

About Ali Abdaal: Ali is a YouTuber, podcaster, soon-to-be author and ex-Doctor working in London, UK. He makes videos exploring strategies and tools for happier, healthier and more productive lives. He also hosts the Deep Dive podcast and writes a weekly newsletter with thoughts and interesting links.

• Note: Some links are affiliate links.

Top 20 Study Tips from a Cambridge Medical Student

Create a visual tree diagram for each subject to understand how topics fit together. Color code areas of weakness to focus revision.

# Benefits:

• Provides an overview of the entire subject
• Identifies knowledge gaps to target

To improve your thinking and learn new skills, visit Brilliant.org and sign up for free.

In this video, we're going through the top 20 study tips that helped me smash my exams when I was at school, and do pretty well at Cambridge University medical school - all while building this YouTube channel, having an actual social life, and enjoying the journey along the way.

# Related Videos:

• My Essay Memorisation Framework
• How I Take Notes on My iPad Pro in Medical School
• How to Study for Exams: Evidence-based Revision Tips
• How I Manage My Time (10 Tips)
• My Favourite Note-Taking App for Students

# Timestamps:

• 00:00 Intro
• 00:26 Scope the subject
• 01:27 Focus on your weaknesses
• 02:25 Use a retrospective revision timetable
• 03:47 Notetaking is a waste of time
• 05:29 Focus on understanding
• 10:39 Do lots of mock exams
• 12:14 Use intentional flair
• 13:51 Bank points with coursework
• 14:19 Study with friends
• 15:10 Test each other
• 16:02 Read your friends' essays
• 17:02 Have a workspace
• 18:04 Have time to unwind
• 19:17 Focus on enjoying the journey

# Links:

• Sign up for weekly email newsletter
• Productivity Masterclass Course
• How to Study for Exams Course
• YouTube for Beginners Course
• Part-Time YouTuber Academy
• Creatorpreneur Course
• Camera Confidence Course
• YouTube Camera Gear
• Wireless Coral Keyboard
• Paperlike iPad Screen Protector
• Ugmonk Desk Accessories
• Deep Dive Podcast
• VidIQ YouTube Optimization
• Shortform Book Summaries
• Readwise Reading Tracker
• Epidemic Sound Music
• Ali's Website/Blog
• Twitter @aliabdaal
• Instagram @aliabdaal

# About Ali Abdaal

I'm Ali, a YouTuber, podcaster, soon-to-be author and ex-Doctor working in London, UK. I make videos that explore the strategies and tools that help us live happier, healthier and more productive lives. I also have a weekly podcast called Deep Dive, and I write a weekly email newsletter that contains some quick thoughts + links to interesting things.

Study Less, Study Smart

This routine helps you study in focused bursts with scheduled breaks to recharge. It also guides you to create a dedicated study space to get into the right mindset.

If you find yourself studying for hours but not getting improved grades, learn how to study smart with Marty Lobdell. These are the Psychology Professor's study techniques that you can use to become an A+ Student! These study techniques have been scientifically proven to help improve your grades and increase your knowledge on whatever you are studying.

Subscribe for a New Motivational Video every Sunday:
http://bit.ly/StudyMotivation

Watch Part 2 here:
https://youtu.be/qNQHyyVhCZ4

Ways to stay connected with Motivation2Study:

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• Disclaimer: Some links are affiliate links that provide a commission if used.*

Study Less, Study Smart

This routine helps you understand the difference between memorizing facts and grasping core concepts for deeper, longer-lasting learning.

If you find yourself studying for hours but not getting improved grades, learn how to study smart with Marty Lobdell. These are the Psychology Professor's study techniques that you can use to become an A+ Student! These study techniques have been scientifically proven to help improve your grades and increase your knowledge on whatever you are studying.

Subscribe for a New Motivational Video every Sunday: http://bit.ly/StudyMotivation

Watch Part 2 here: https://youtu.be/qNQHyyVhCZ4

Thanks for watching, don't forget to like the video, share it with a friend and subscribe for new videos every week!

Ways to stay connected with Motivation2Study:

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Speaker

Marty Lobdell Full Lecture: https://www.youtube.com/watch?v=IlU-zDU6aQ0

Lobdell taught Psychology at Pierce College in Washington State for 40 years. During his career, he has taught tens of thousands of students and wants them to succeed. After watching students cram for eight hours or more for a test without any improvement, Lobdell developed a studying technique that helps the brain retain information.

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Disclaimer: Some links are affiliate links. If used to make a purchase, a commission is received. Thank you for your support!

Getting enough quality sleep is crucial for consolidating what you've learned into long-term memory. This routine prioritizes healthy sleep habits.

If you find yourself studying for hours but not getting improved grades, learn how to study smart with Marty Lobdell. These are the Psychology Professor's study techniques that you can use to become an A+ Student! These study techniques have been scientifically proven to help improve your grades and increase your knowledge on whatever you are studying.

Subscribe for a New Motivational Video every Sunday: http://bit.ly/StudyMotivation

Watch Part 2 here: https://youtu.be/qNQHyyVhCZ4

Thanks for watching, don't forget to like the video, share it with a friend and subscribe for new videos every week!

# Ways to stay connected with Motivation2Study and stay motivated all day long:

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# Speaker

Marty Lobdell Full Lecture: https://www.youtube.com/watch?v=IlU-zDU6aQ0

Lobdell taught Psychology at Pierce College in Washington State for 40 years. During Lobdell's career, he has taught tens of thousands of students and he wants students to succeed. After watching students cram for eight hours or more for a test without any improvement, Lobdell has developed a studying technique that helps the brain retain the information that you are studying in this video "Study Less, Study Smart"

Commentary by Motivation2Study

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Music: Audiojungle

Video footage: For all video footage used, please see the credits at the end of the video. All video footage is licensed under CC-BY 3.0 or licensed from stock footage websites. Video edited and licensed by Motivation2Study.

Business Inquiries: http://bit.ly/M2SBuisnessInquiries
Submit Speeches: http://bit.ly/M2SSpeakerSubmissions

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Recommended Tools: https://amzn.to/3705IIy

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Recommended Morning Journal Habitnest: http://bit.ly/YourMorningSidekickJournal

• Disclaimer: Some links above are affiliate links. If you use them and make a purchase we receive a commission. Thank you for your support!*

#studyless #motivation2study #motivation #studymotivation

Daily Routine for Active Reading and Note-Taking

This daily routine will help you read non-fiction books more actively and retain more information through note-taking and organization. By implementing the techniques in this routine, you'll be able to better absorb and apply the insights from the books you read.

Go to https://squarespace.com/mattdavella to save 10% off your first purchase of a website or domain using code MATTDAVELLA. Thanks to Squarespace for sponsoring this video 🤘

# Things Mentioned:

• Courage is Calling by Ryan Holiday (Affiliate Link)

# Music Source:

• Artlist

# About Matt D'Avella:

Hi there 👋 If you're new to my videos, my name is Matt D'Avella. I'm a documentary filmmaker, entrepreneur and YouTuber. I've made a couple documentaries for Netflix. I also teach courses on everything from filmmaking to habit change. If you like to nerd out about self-development as much as I do, you can subscribe for weekly videos.

# Links:

• Enroll in Habit Course
• Enroll in YouTube Course
• Weekly Newsletter
• Instagram
• Twitter

# Credits:

• Directed by Matt D'Avella
• Produced by Matt D'Avella & Emma Norris
• Edited by Matt D'Avella & Spencer Torok

Resistance Training for Longevity and Quality of Life

This routine focuses on resistance training protocols to build and maintain muscle mass and strength as you age. It incorporates lifting with lighter weights and higher reps to stimulate muscle growth.

We grow old, get weak, and then we die. That's the common conviction. But while we may not be able to prevent aging or death, we can delay them — and we can do so while preserving functionality and quality of life.

In this talk given at the CrossFit for Health Summit on Feb. 3, 2024, in Austin, Texas, Dr. Rhonda Patrick shares key research connecting increased longevity and improved health markers with gains in cardiorespiratory fitness and strength.

Patrick is a renowned biomedical scientist and researcher specializing in aging, cancer, and nutrition. Among the findings she shares are:

• The connection between low VO2 max and increased risk of death and all-cause mortality
• The anti-metastatic effects and brain benefits of high-intensity exercise
• How to prevent age-related loss of muscle and strength

Talk Chapters

• [00:00-01:36] Overview
• [01:48-04:30] Life expectancy and VO2 max
• [04:34-05:49] Improving VO2 max with high-intensity exercise
• [05:51-07:50] Protocols for increasing VO2 max
• [07:52-10:27] Reversing age-related structural changes in the heart with high-intensity exercise
• [10:30-11:18] Reducing blood pressure with high-intensity exercise
• [11:24-15:21] Brain benefits of high-intensity exercise
• [15:24-17:01] Fighting cancer with high-intensity exercise
• [17:03-23:18] Improving metabolic health and longevity with exercise "snacks"
• [23:19-27:42] Preserving muscle mass with protein
• [27:43-29:15] Blunting age-related muscle atrophy with omega-3 fatty acids
• [29:17-31:48] Increasing muscle mass and strength in older adults with resistance training
• [31:50-41:08] Positive physiological adaptations of heat exposure

CrossFit, LLC is the owner of the world-famous CrossFit® fitness brand. In the 20 years since its founding, CrossFit has grown from a garage gym in Santa Cruz, California, into the world's most popular and effective training program for improving health and performance. CrossFit, LLC is the leading provider of accredited, performance-based training courses and certifications and has more than 125,000 credentialed coaches worldwide.

The CrossFit program can be scaled to welcome people of all ages and abilities, and millions of people have already experienced CrossFit's transformational benefits in more than 13,000 affiliated gyms across 155 countries. CrossFit, LLC also directs the CrossFit Games season, the world's largest participatory sporting event, which, in 2023, had over 320,000 participants from over 180 countries who all competed for the title of Fittest on Earth®.

Learn More:

• What is CrossFit?
• Find a CrossFit Gym
• CrossFit Courses
• CrossFit Workouts
• CrossFit Newsletters
• CrossFit Games

This routine incorporates regular sauna use to mimic the cardiovascular benefits of exercise and increase heat shock proteins for muscle preservation and neuroprotection.

Benefits:

• Improves cardiovascular fitness similar to moderate exercise
• Increases heat shock proteins to prevent muscle atrophy
• May reduce risk of protein misfolding diseases like Alzheimer's

We grow old, get weak, and then we die. That's the common conviction. But while we may not be able to prevent aging or death, we can delay them — and we can do so while preserving functionality and quality of life.

In this talk given at the CrossFit for Health Summit on Feb. 3, 2024, in Austin, Texas, Dr. Rhonda Patrick shares key research connecting increased longevity and improved health markers with gains in cardiorespiratory fitness and strength.

Patrick is a renowned biomedical scientist and researcher specializing in aging, cancer, and nutrition. Among the findings she shares are the connection between low VO2 max and increased risk of death and all-cause mortality, the anti-metastatic effects and brain benefits of high-intensity exercise, and how to prevent age-related loss of muscle and strength.

# Chapters

• 00:00-01:36 - Overview
• 01:48-04:30 - Life expectancy and VO2 max
• 04:34-05:49 - Improving VO2 max with high-intensity exercise
• 05:51-07:50 - Protocols for increasing VO2 max
• 07:52-10:27 - Reversing age-related structural changes in the heart with high-intensity exercise
• 10:30-11:18 - Reducing blood pressure with high-intensity exercise
• 11:24-15:21 - Brain benefits of high-intensity exercise
• 15:24-17:01 - Fighting cancer with high-intensity exercise
• 17:03-23:18 - Improving metabolic health and longevity with exercise "snacks"
• 23:19-27:42 - Preserving muscle mass with protein
• 27:43-29:15 - Blunting age-related muscle atrophy with omega-3 fatty acids
• 29:17-31:48 - Increasing muscle mass and strength in older adults with resistance training
• 31:50-41:08 - Positive physiological adaptations of heat exposure

CrossFit, LLC is the owner of the world-famous CrossFit® fitness brand. In the 20 years since its founding, CrossFit has grown from a garage gym in Santa Cruz, California, into the world's most popular and effective training program for improving health and performance. CrossFit, LLC is the leading provider of accredited, performance-based training courses and certifications and has more than 125,000 credentialed coaches worldwide. The CrossFit program can be scaled to welcome people of all ages and abilities, and millions of people have already experienced CrossFit's transformational benefits in more than 13,000 affiliated gyms across 155 countries. CrossFit, LLC also directs the CrossFit Games season, the world's largest participatory sporting event, which, in 2023, had over 320,000 participants from over 180 countries who all competed for the title of Fittest on Earth®.

Learn more about CrossFit → https://www.crossfit.com/what-is-crossfit/?utm_source=social&utm_medium=youtube&utm_campaign=crossfit

Find a CrossFit gym near you → https://www.crossfit.com/map?utm_source=social&utm_medium=youtube&utm_campaign=crossfit

Find CrossFit Courses near you → https://www.crossfit.com/courses-near-you?utm_source=social&utm_medium=youtube&utm_campaign=crossfit

View CrossFit workouts → https://www.crossfit.com/workout?utm_source=social&utm_medium=youtube&utm_campaign=crossfit

Subscribe to CrossFit email newsletters → https://www.crossfit.com/newsletters/?utm_source=social&utm_medium=youtube&utm_campaign=crossfit

Learn more about the CrossFit Games → https://cf.games/learn-more

This routine incorporates various vigorous intensity exercise protocols to improve cardiorespiratory fitness, brain function, blood pressure, and provide anti-metastatic effects. It includes high-intensity interval training, exercise snacks, and lifestyle activity bursts.

We grow old, get weak, and then we die. That's the common conviction. But while we may not be able to prevent aging or death, we can delay them — and we can do so while preserving functionality and quality of life.

In this talk given at the CrossFit for Health Summit on Feb. 3, 2024, in Austin, Texas, Dr. Rhonda Patrick shares key research connecting increased longevity and improved health markers with gains in cardiorespiratory fitness and strength.

Patrick is a renowned biomedical scientist and researcher specializing in aging, cancer, and nutrition. Among the findings she shares are the connection between low VO2 max and increased risk of death and all-cause mortality, the anti-metastatic effects and brain benefits of high-intensity exercise, and how to prevent age-related loss of muscle and strength.

# Chapters

• 00:00-01:36 - Overview
• 01:48-04:30 - Life expectancy and VO2 max
• 04:34-05:49 - Improving VO2 max with high-intensity exercise
• 05:51-07:50 - Protocols for increasing VO2 max
• 07:52-10:27 - Reversing age-related structural changes in the heart with high-intensity exercise
• 10:30-11:18 - Reducing blood pressure with high-intensity exercise
• 11:24-15:21 - Brain benefits of high-intensity exercise
• 15:24-17:01 - Fighting cancer with high-intensity exercise
• 17:03-23:18 - Improving metabolic health and longevity with exercise "snacks"
• 23:19-27:42 - Preserving muscle mass with protein
• 27:43-29:15 - Blunting age-related muscle atrophy with omega-3 fatty acids
• 29:17-31:48 - Increasing muscle mass and strength in older adults with resistance training
• 31:50-41:08 - Positive physiological adaptations of heat exposure

CrossFit, LLC is the owner of the world-famous CrossFit® fitness brand. In the 20 years since its founding, CrossFit has grown from a garage gym in Santa Cruz, California, into the world's most popular and effective training program for improving health and performance. CrossFit, LLC is the leading provider of accredited, performance-based training courses and certifications and has more than 125,000 credentialed coaches worldwide. The CrossFit program can be scaled to welcome people of all ages and abilities, and millions of people have already experienced CrossFit's transformational benefits in more than 13,000 affiliated gyms across 155 countries. CrossFit, LLC also directs the CrossFit Games season, the world's largest participatory sporting event, which, in 2023, had over 320,000 participants from over 180 countries who all competed for the title of Fittest on Earth®.

Learn more about CrossFit → https://www.crossfit.com/what-is-crossfit/?utm_source=social&utm_medium=youtube&utm_campaign=crossfit

Find a CrossFit gym near you → https://www.crossfit.com/map?utm_source=social&utm_medium=youtube&utm_campaign=crossfit

Find CrossFit Courses near you → https://www.crossfit.com/courses-near-you?utm_source=social&utm_medium=youtube&utm_campaign=crossfit

View CrossFit workouts → https://www.crossfit.com/workout?utm_source=social&utm_medium=youtube&utm_campaign=crossfit

Subscribe to CrossFit email newsletters → https://www.crossfit.com/newsletters/?utm_source=social&utm_medium=youtube&utm_campaign=crossfit

Learn more about the CrossFit Games → https://cf.games/learn-more

Start your day by grounding yourself in the present moment through mindfulness practices. This routine helps set the tone for a focused and intentional day ahead. business communication, they explore how personal and professional worlds intertwine. Expect a journey through philosophical reflections, practical advice on communication, and insights into maintaining presence across all aspects of life.

# Apply the principles of being present to your daily communication and interactions. This routine provides techniques for listening deeply, asking clarifying questions, and ensuring you understand others' needs.

🥇 Join our Futur Pro Community to get access to Chris, lessons, and trainings just like this to scale your creative business: https://thefutur.com/pro

In this enlightening video, Chris Do and his guest Mo Ismail dive deep into discussions that bridge personal insights with professional realities. From being present in family life to the nuances of business communication, they explore how personal and professional worlds intertwine. Expect a journey through philosophical reflections, practical advice on communication, and insights into maintaining presence across all aspects of life.

entrepreneurshipquote #philosophy #worklife #communicationskills #professionalgrowth

In this episode:
00:00 - Intro
02:30 - Personal Communication Insights
20:00 - How professional and personal communication overlap
30:15 - Deep dive into the philosophy of "missing" and being present
40:50 - Strategies for effective communication in professional settings
50:35 - How communication leads to personal growth and professional development
1:01:11 - Outro

FREE Resources: https://thefutur.com/free-resources

🚀 Futur Accelerator
The step-by-step blueprint and coaching program designed to get your creative business off the ground:
https://thefutur.com/accelerator

✍️ Other Courses, Templates, and Tools:
https://thefutur.com/shop

🎙 The Futur Podcast:
https://thefutur.com/podcast

Recommended books, tools, music, resources, typefaces & more:
https://thefutur.com/recommendations

Music by Epidemic Sound:
http://share.epidemicsound.com/thefutur

Shorts Playlist: https://www.youtube.com/@thefutur/shorts

We love getting your letters. Send them here: The Futur c/o Chris Do 556 S. Fair Oaks Ave. #34 Pasadena CA 91105

• By making a purchase through any of our affiliate links, we receive a very small commission at no extra cost to you. This helps us on our mission to provide quality education to you. Thank you.*

Host: Chris Do (Bald Asian Guy Talks About Business)
Cinematographers/Editors: @RodrigoTasca & @Tascastudios MOCS Media

entrepreneurshipquote #philosophy #worklife #communicationskills #professionalgrowth

Before ending your day, take some time to reflect on how present you were and opportunities for improvement. This reinforces the habits of being grounded in the moment.

In this enlightening video, Chris Do and his guest Mo Ismail dive deep into discussions that bridge personal insights with professional realities. From being present in family life to the nuances of business communication, they explore how personal and professional worlds intertwine. Expect a journey through philosophical reflections, practical advice on communication, and insights into maintaining presence across all aspects of life.

# Episode Timestamps:

• 00:00 - Intro
• 02:30 - Personal Communication Insights
• 20:00 - How professional and personal communication overlap
• 30:15 - Deep dive into the philosophy of "missing" and being present
• 40:50 - Strategies for effective communication in professional settings
• 50:35 - How communication leads to personal growth and professional development
• 1:01:11 - Outro

# Resources:

• 🥇 Join our Futur Pro Community: https://thefutur.com/pro
• FREE Resources: https://thefutur.com/free-resources
• 🚀 Futur Accelerator: https://thefutur.com/accelerator
• ✍️ Other Courses, Templates, and Tools: https://thefutur.com/shop
• 🎙 The Futur Podcast: https://thefutur.com/podcast
• Recommended books, tools, music, resources, typefaces & more: https://thefutur.com/recommendations
• Music by Epidemic Sound: http://share.epidemicsound.com/thefutur
• Shorts Playlist: https://www.youtube.com/@thefutur/shorts

Send letters to: The Futur c/o Chris Do
556 S. Fair Oaks Ave. #34 Pasadena CA 91105

• By making a purchase through any of our affiliate links, we receive a very small commission at no extra cost to you. This helps us on our mission to provide quality education to you. Thank you.

Host: Chris Do (Bald Asian Guy Talks About Business)
Cinematographers/Editors: @RodrigoTasca & @Tascastudios MOCS Media

Start Each Day with a Product Manager Mindset

Start each day by internalizing the key mindsets and principles that will make you a rockstar product manager. This routine will train your brain to put the customer first, make decisions swiftly, and build products people love.

There is probably one part of the product management job we can all agree is the hardest - people. People are unpredictable, have strong opinions and unconscious biases, and many people in your organisation have more power than you, yet are wrong just as often. In this illuminating talk from Mind the Product San Francisco 2017 Janna Bastow, Co-Founder of Mind the Product and Co-Founder and CEO of ProdPad, shares her own stories of dealing with people, and how she handles the toughest part of the job.

# Recommended Reading

• Product Management For Dummies
• Start with Why: How Great Leaders Inspire Everyone to Take Action
• The Lean Product Playbook: How to Innovate with Minimum Viable Products and Rapid Customer Feedback

How to Pitch Your Startup to Investors

This routine guides you through the essential steps to prepare a compelling pitch for your startup. It covers crafting a concise explanation, highlighting your team's credentials, demonstrating traction, sharing unique insights, calculating market size, and making a compelling ask for funding. By following this routine, you'll be well-equipped to deliver an effective pitch to potential investors.

Discover the best ways for a seed-stage startup to pitch to investors and successfully fundraise from Y Combinator's Michael Seibel.

Any founder you talk to likely remembers every investor who said no to them. Those founders hold a special kind of "not hatred," says Michael Seibel, Managing Director and Group Partner at Y Combinator, but a special kind of something for those investors and a desire to prove them wrong.

If you're a seed-stage startup, Michael shares the best ways for you to present your company to startup investors.

Join the SaaStr Community

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Incorporate short bursts of vigorous exercise throughout your day with this exercise snack routine. These quick, high-intensity bouts can help combat sedentary behavior, improve metabolic health, and boost cognitive function. 💥🧠

This episode challenges common perceptions about exercise, delving deep into the benefits of vigorous exercise for not just physical health but also brain function, aging, and even cancer prevention. It tackles fundamental questions, like what genetic and metabolic adaptations occur with vigorous exercise and how it can contribute to combating heart's age-related changes. We also unpack how these rigorous exercises affect glucose transport, mitochondrial health, and brain health at an intricate level. Lastly, it introduces practical applications like the Norwegian 4x4 interval training protocol, the benefits of "exercise snacks," and how to incorporate vigorous-intensity exercise into everyday life.

Start your day with a high-intensity interval training (HIIT) session to boost your metabolism, improve cardiorespiratory fitness, and enhance mitochondrial function. This routine incorporates the Norwegian 4x4 protocol, a highly effective HIIT method for increasing VO2 max. 🔥💪

This episode challenges common perceptions about exercise, delving deep into the benefits of vigorous exercise for not just physical health but also brain function, aging, and even cancer prevention. It tackles fundamental questions, like what genetic and metabolic adaptations occur with vigorous exercise and how it can contribute to combating heart's age-related changes. We also unpack how these rigorous exercises affect glucose transport, mitochondrial health, and brain health at an intricate level. Lastly, it introduces practical applications like the Norwegian 4x4 interval training protocol, the benefits of "exercise snacks," and how to incorporate vigorous-intensity exercise into everyday life.

Incorporate vigorous physical activity into your daily routine with this VILPA routine. Take advantage of everyday situations to get your heart rate up and improve your overall health and longevity. 🏃‍♀️💥

This episode challenges common perceptions about exercise, delving deep into the benefits of vigorous exercise for not just physical health but also brain function, aging, and even cancer prevention. It tackles fundamental questions, like what genetic and metabolic adaptations occur with vigorous exercise and how it can contribute to combating heart's age-related changes. We also unpack how these rigorous exercises affect glucose transport, mitochondrial health, and brain health at an intricate level. Lastly, it introduces practical applications like the Norwegian 4x4 interval training protocol, the benefits of "exercise snacks," and how to incorporate vigorous-intensity exercise into everyday life.

Get the 9-page Cognitive Enhancement Blueprint:
https://bdnfprotocols.com/

Inside The Cognitive Enhancement Blueprint, you'll unearth:

• The optimal duration and intensity of workouts for cardiovascular health and cognition
• The duration and temperature of hot baths and sauna known to enhance biomarkers of brain health
• The proven benefits of high-intensity cycling for boosting brain function
• The omega-3 fatty acid dosage shown to increase biomarkers of improved cognition
• How polyphenols and flavonoids in your diet can amplify cognitive performance
• (and many more of Dr. Rhonda Patrick's BDNF protocols)

CHAPTERS:

• (00:00) Introduction
• (01:51) What differentiates "vigorous" from "zone 2"
• (02:23) Defining intensity with the talk test
• (09:12) Why zone 2 training may not improve VO2 max
• (11:34) Balancing zone 2 & vigorous-intensity workouts
• (13:32) Norwegian 4x4 protocol improves VO2 max
• (16:52) Methods to estimate VO2 max outside a lab
• (19:49) What it takes to reverse 20 years of heart aging
• (25:40) How HIIT reduces type 2 diabetes risk
• (26:54) HIIT vs. Zone 2 for mitochondria
• (29:25) Should committed exercisers practice 80/20 rule?
• (32:35) Vigorous exercise enhances mitophagy
• (35:20) Why lactate from HIIT benefits the brain
• (37:45) How lactate allows "glucose sparing" in brain
• (40:43) The BDNF benefits of HIIT
• (41:59) Lactate signals the growth of new blood vessels
• (44:15) Exercise intensity increases myokine release
• (47:04) Exercise lowers mortality risk in cancer survivors
• (48:13) Vigorous exercise kills circulating tumor cells
• (49:53) Why exercise reduces depression and neurotoxicity (kynurenine mechanism)
• (51:58) How "exercise snacks" reduce mortality

EPISODE LINKS:

• Show notes and transcript: https://www.foundmyfitness.com/episodes/how-vigorous-exercise-improves-cognition-longevity?utm_source=youtube&utm_medium=youtube&utm_campaign=vig_ex_podcast

PODCAST INFO:

• Email: https://www.foundmyfitness.com/newsletter?utm_source=youtube&utm_medium=youtube&utm_campaign=vig_ex_podcast
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• RSS: https://podcast.foundmyfitness.com/rss.xml
• Just Me playlist: https://www.youtube.com/playlist?list=PLJEEAVzHu9KxkI_18CkFwKWVHoufoRiFa
• Clips playlist: https://www.youtube.com/playlist?list=PLrGxo-5Uw8gI9-1IStYEvNxVukKxZBlmi

SUPPORT THE CHANNEL: Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at https://www.foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=vig_ex_podcast

Thank you for watching!

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#Exercise #Brain #BDNF

A Comprehensive Routine to Practice and Refine Your Startup Pitch for Fundraising

This includes preparing the key elements, rehearsing delivery, and simulating a pitch meeting. 🎤💻

Discover the best ways for a seed-stage startup to pitch to investors and successfully fundraise from Y Combinator's Michael Seibel.

Any founder you talk to likely remembers every investor who said no to them. Those founders hold a special kind of "not hatred," says Michael Seibel, Managing Director and Group Partner at Y Combinator, but a special kind of something for those investors and a desire to prove them wrong.

If you're a seed-stage startup, Michael shares the best ways for you to present your company to startup investors.

Want to join the SaaStr community? We're the 🌎largest community for B2B software.

Subscribe for weekly updates: https://www.saastr.com/subscribeform

Twitter: https://twitter.com/saastr

LinkedIn: https://www.linkedin.com/company/2724976

Quora Group: https://www.quora.com/q/cloud

Facebook: https://www.facebook.com/SaaStr/

Instagram: https://www.instagram.com/saastr/

Our North American Event: https://bit.ly/2OXeAYh

Our European Event: https://bit.ly/2OZTad8

End your day with a reflective practice to review your progress, celebrate your accomplishments, and plan for tomorrow. This routine is designed to help you cultivate a mindset of intentional productivity and continuous improvement.

Benefits: ✨ Increased self-awareness and mindfulness
✨ Improved planning and goal-setting
✨ Sense of closure and readiness for the next day

This episode combines insights from various discussions to illuminate the concept of 'slow productivity' and its impact across different spheres, from literature to academia. By debunking myths about Jane Austen's writing habits and revealing how a quieter, less engaged period was her most productive, the narrative stretches to the modern implications of being overly busy. The illustration of slow productivity extends through historical figures and authors such as Benjamin Franklin, John McPhee, and Jewel, underlining the ineffectiveness of constant busyness. The script also discusses the intricate tenure process in academia, highlighting the emphasis on scholarly research over community service. Stories and personal experiences shared by the speaker and guest Cal Newport, point out the potential downsides of traditional productivity measures and the necessity for a balance between work and personal life. Furthermore, the script touches upon the role of technology, especially artificial intelligence, in shaping work habits and the importance of self-awareness and task delegation to prevent burnout. Overall, it champions the paradigm of measuring productivity through outcomes rather than hours spent, supported by examples from literature, academia, and personal reflections.

Start your day with a focused deep work session to tackle your most important tasks without distractions. This routine is designed to help you build a habit of intentional productivity and create meaningful work that you're proud of.

Benefits: ✨ Increased focus and concentration ✨ Improved productivity and output quality
✨ Sense of accomplishment and progress

This episode combines insights from various discussions to illuminate the concept of 'slow productivity' and its impact across different spheres, from literature to academia. By debunking myths about Jane Austen's writing habits and revealing how a quieter, less engaged period was her most productive, the narrative stretches to the modern implications of being overly busy. The illustration of slow productivity extends through historical figures and authors such as Benjamin Franklin, John McPhee, and Jewel, underlining the ineffectiveness of constant busyness. The script also discusses the intricate tenure process in academia, highlighting the emphasis on scholarly research over community service. Stories and personal experiences shared by the speaker and guest Cal Newport, point out the potential downsides of traditional productivity measures and the necessity for a balance between work and personal life. Furthermore, the script touches upon the role of technology, especially artificial intelligence, in shaping work habits and the importance of self-awareness and task delegation to prevent burnout. Overall, it champions the paradigm of measuring productivity through outcomes rather than hours spent, supported by examples from literature, academia, and personal reflections.

Journaling for Athletes: Unlock Your Full Potential

Journaling is a simple 5-minute habit that has the potential to reshape your entire athletic career. This routine outlines 3 powerful journaling habits that can help you unlock your full potential as an athlete:

1. Be the Star of Your Own Movie 🎥 - Envision your athletic journey as a captivating story where you are the main character. Reflect on impactful moments and shape the narrative of your success. This builds self-awareness, confidence and a strategic mindset to conquer challenges.

2. Gratitude Journaling 🙏 - Spend time acknowledging and appreciating the positive aspects of your journey. This decreases stress, increases optimism, lessens anxiety and provides motivation by reminding you why you started.

3. The Mental Blocks Unblocker 🧠 - Identify, understand and find actionable solutions to overcome mental blocks hindering peak performance. This process enhances emotional awareness and resilience.

By adopting these habits, you can improve focus, build unshakable resilience and gain the mental edge of a champion. 🏆

Resources:

• Check out "Composure Amid Chaos" to become a CLUTCH PERFORMER and Thrive Under Pressure
• Level up your mental performance with 1-to-1 coaching
• Subscribe to the email newsletter on enhancing your mental game

Call to Action: 🔥 Elevate your athletic performance with three powerful journaling habits used by champions like Serena Williams and Michael Phelps! 🚀 Whether you're an aspiring athlete or a seasoned pro, these life-changing habits can reshape your career trajectory.

Push strength training to prevent age related strength loss and build a stable foundation to use the body well into the future

Push hypertrophy training to prevent age-related strength loss and build a stable foundation to use the body well into the future

Pull hypertrophy training to prevent age-related strength loss and build a stable foundation to use the body well into the future

Legs stability training to prevent age-related strength loss and build a stable foundation to use the body well into the future

Legs hypertrophy training to prevent age-related strength loss and build a stable foundation to use the body well into the future

Pull strength training to prevent age-related strength loss and build a stable foundation to use the body well into the future