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DOAC

Steven Bartlett is a British entrepreneur, investor, and author. He’s the founder of Flight Story – a media company – and Flight Fund, an investment fund backing the next generation of category-defining businesses.
He created The Diary Of A CEO to share the unfiltered pages of the personal diaries of the world’s most fascinating CEOs, experts, therapists, and leaders – with the hope that their lessons will help both you and him live better lives. 
DOAC is a double acronym: Diary Of A CEO, but also Dreamers, Open-minded, Awareness, and Connection.This is your corner of the internet to dream boldly, think openly, expand your awareness, and feel more connected.

My New Book: https://g2ul0.app.link/DOAC
IG: https://www.instagram.com/steven
LI: https://www.linkedin.com/in/stevenbartlett-123

The Diary Of A CEO with Steven Bartlett

Serial entrepreneur CHRIS KOERNER reveals how he built 80+ businesses from scratch, turned side hustles into millions, and why ONLY $500 is all you need. 

Chris Koerner is a self-made entrepreneur and content creator, known as the “King Of Side Hustles”. With over 1 million followers, he now teaches people how to build and scale a business and he is host of the ‘The Koerner Office Podcast’.

He explains: 

◼️The brutal truth about passive income (and what to build instead)

◼️How to turn $1,000 into $10,000 fast, with a step-by-step formula

◼️The #1 habit silently keeping you poor without you realising it

◼️How to use AI tools to launch and scale instantly

◼️The simple framework for testing any business idea with $0

[00:00] Who Are You and What Do You Do? 

[02:36] What Businesses Have You Started? 

[05:46] Is This the Best Time to Start a Business? 

[08:52] Copying Businesses 

[13:06] Experimentation and Testing 

[20:24] Your Experience With Buc-ee's 

[23:13] Is Entrepreneurship for Everyone? 

[30:36] Should We Have Plan Bs? 

[36:27] Passive Income 

[39:23] How Important Is Passion? 

[42:08] How to Know If You Should Pursue an Idea 

[47:23] How to Validate Your Ideas 

[49:02] How to Test a Product 

[52:14] How Important Is It to Learn Facebook Ads? 

[57:24] Ads 

[59:04] The Different Types of Entrepreneurs 

[01:00:07] How Important Is Focus? 

[01:02:17] Did You Feel Guilty for Trying to Build Businesses? 

[01:07:17] Rejection and Failure 

[01:10:12] Team Building and Business Partners 

[01:12:43] Equity Split in a Business 

[01:15:25] What Would You Do With $500 for a Business? 

[01:21:10] Drop Servicing 

[01:28:06] Making Money From Vending Machines 

[01:36:29] Ads 

[01:38:32] What Business Would You Do With $1,000? 

[01:41:22] Online Business With $1,000 

[01:43:51] What Would You Do With $5,000? 

[01:49:24] Don’t Ignore This When Starting A Business

[01:50:22] Which Has Been Your Most Profitable Business? 

[01:52:26] Keep Trying and Experimenting 

[01:55:49] Any New Business Ideas You’re Trying? 

[01:56:47] Business That You Should Stay Away From 

[02:00:46] Should You Really Become an Entrepreneur? 

[02:03:55] What’s One Thing Steven Did That You Appreciated? 

[02:08:30] What’s the Most Popular Question You Get? 

Follow Chris:

Instagram - https://bit.ly/4oFom0i 

YouTube - https://bit.ly/3XBUI16

X - https://bit.ly/3Mc0UdJ 

The Diary Of A CEO:

◼️Join DOAC circle here - https://doaccircle.com/ 

◼️Buy The Diary Of A CEO book here - https://smarturl.it/DOACbook 

◼️The 1% Diary is back - limited time only: https://bit.ly/3YFbJbt 

◼️The Diary Of A CEO Conversation Cards (Second Edition): https://g2ul0.app.link/f31dsUttKKb 

◼️Get email updates - https://bit.ly/diary-of-a-ceo-yt 

◼️Follow Steven - https://g2ul0.app.link/gnGqL4IsKKb 

Sponsors:
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Passive Income Expert: How To Make 10k Per Month In 90 Days!

Orion Taraban is a clinical psychologist with a doctorate in psychology, specialising in men's mental health and the dynamics of attraction and relationships. With years of experience in private practice, he provides valuable insights into the psychology behind modern dating and the real factors that drive long-term connection.

In today’s Moment, Orion reveals the truth behind attraction and dating success, from the common mistakes men make on first dates to the real factors that spark long-term connection.

Listen to the full episode with Orion Taraban on The Diary of a CEO below:

Spotify: https://g2ul0.app.link/NR7fpC4aPYb

Apple: https://g2ul0.app.link/j8wjSJ7aPYb

Watch the Episodes On YouTube:
https://www.youtube.com/c/%20TheDiaryOfACEO/videos

Orion Taraban:

https://oriontarabanpsyd.com/

Most Replayed Moment: What Women Really Want In A Man! Don’t Do This On A First Date!

AI Expert STUART RUSSELL, exposes the trillion-dollar AI race, why governments won’t regulate, how AGI could replace humans by 2030, and why only a nuclear-level AI catastrophe will wake us up

Professor Stuart Russell O.B.E. is a world-renowned AI expert and Computer Science Professor at UC Berkeley. He holds the Smith-Zadeh Chair in Engineering and directs the Center for Human-Compatible AI, and is also the bestselling author of the book “Human Compatible: AI and the Problem of Control". 

He explains: 

◼️What the “gorilla problem” reveals about our future under superintelligent AI

◼️How governments are outfunded by Big Tech

◼️Why current AI systems already lie and self-preserve

◼️The radical solution he’s spent a decade building to make AI safe

◼️The myth of ‘pulling the plug’ and why AI won’t be that easy to stop

[00:00] You've Been Talking About AI for a Long Time 

[02:54] You Wrote the Textbook on AI 

[03:29] It Will Take a Crisis to Wake People Up 

[06:03] CEOs Staying in the AI Race Despite Risks 

[08:04] They Know It's an Extinction-Level Risk 

[10:06] What Is Artificial General Intelligence (AGI)? 

[13:10] Will We Reach General Intelligence Soon? 

[16:26] How Much Is Safety Really Being Implemented 

[17:29] AI Safety Employees Leaving OpenAI 

[18:14] The Gorilla Problem — The Most Intelligent Species Will Always Rule 

[19:34] If There's an Extinction Risk, Why Don't They Stop? 

[21:02] Can't We Just Pull the Plug if AI Gets Too Powerful? 

[22:49] Can We Build AI That Will Act in Our Best Interests? 

[24:09] Are You Troubled by the Rapid Advancement of AI? 

[26:48] Do You Have Regrets About Your Involvement? 

[27:35] No One Actually Understands How This AI Works 

[30:36] AI Will Be Able to Train Itself 

[32:24] The Fast Takeoff Is Coming 

[34:20] Are We Creating Our Successor and Ending the Human Race? 

[38:36] Advice to Young People in This New World 

[40:52] How Do You Think AI Would Make Us Extinct? 

[42:33] The Problem if No One Has to Work 

[45:59] What if We Just Entertain Ourselves All Day 

[48:43] Why Do We Make Robots Look Like Humans? 

[56:44] What Should Young People Be Doing Professionally? 

[59:56] What Is It to Be Human? 

[01:03:34] The Rise of Individualism 

[01:05:34] Ads 

[01:06:39] Universal Basic Income 

[01:08:41] Would You Press a Button to Stop AI Forever? 

[01:15:13] But Won't China Win the AI Race if We Stop? 

[01:18:40] Trump's Approach to AI 

[01:19:06] What's Causing the Loss in Middle-Class Jobs 

[01:21:02] What Will Happen if the UK Doesn't Participate in the AI Race? 

[01:23:31] Amazon Replacing Their Workers 

[01:29:00] Ads 

[01:30:54] Experts Agree on Extinction Risk 

[01:38:01] What if Aliens Were Watching Us Right Now 

[01:39:35] Can We Make AI Systems That We Can Control? 

[01:43:14] Are We Creating a God? 

[01:47:32] Could There Have Been Advanced Civilisations Before Us? 

[01:48:50] What Can We Do to Help? 

[01:50:43] You Wrote the Book on AI — Does It Weigh on You? 

[01:58:48] What Do You Value Most in Life? 

Follow Stuart:

LinkedIn - https://bit.ly/3Y5fOos 

You can purchase “Human Compatible: AI and the Problem of Control", here: https://amzn.to/48eOMkH 

The Diary Of A CEO:

◼️Join DOAC circle here - https://doaccircle.com/ 

◼️Buy The Diary Of A CEO book here - https://smarturl.it/DOACbook 

◼️The 1% Diary is back - limited time only: https://bit.ly/3YFbJbt 

◼️The Diary Of A CEO Conversation Cards (Second Edition): https://g2ul0.app.link/f31dsUttKKb 

◼️Get email updates - https://bit.ly/diary-of-a-ceo-yt 

◼️Follow Steven - https://g2ul0.app.link/gnGqL4IsKKb 

Sponsors:

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The Man Who Wrote The Book On AI: 2030 Might Be The Point Of No Return! We've Been Lied To About AI!

Ex-Secret Service interrogator DESMOND O’NEILL reveals the 4-step formula for difficult conversations, how to decode narcissism, the secret to communication and real connection - AND debunks the biggest myths about interrogation!

Desmond O’Neill is a former special agent for the US Secret Service with over 30 years of experience in negotiation and interrogation. He has worked for the High-Value Detainee Interrogation Group (HIG) training and conducting research on interrogation, and is a co-instructor for the online platform ‘Beyond Bulletproof’, covering influence, communication, and confidence.

He explains:

◼️Why you should never label someone a narcissist

◼️The No.1 habit silently ruining your communication

◼️Why “me me me” syndrome is sabotaging your relationships

◼️How gaslighting really works, and how to shut it down fast

◼️Why your brain lies to you when emotions take over

00:00 Intro
04:48 What Are Your Experiences?
06:23 Experience With Violent Interrogation
08:34 How Do I Have a Difficult Conversation?
09:58 How to Spot When Someone Is Gaslighting You
11:19 PLAN Framework
14:58 The Hardest Conversations You've Had to Navigate
19:40 If They Do This, They're Lying
21:52 Be a Better Listener
24:08 Controlling Comes From Listening, Not Talking
24:33 Asking Questions
28:38 Obvious Body Language to Look Out For
31:28 Finding Resolution With People
33:38 What if They Start Insulting You
35:31 How to Keep Your Emotions in Check
37:07 How to Stay in Control
40:11 Me Me Me Syndrome
43:06 Ads
44:08 How to Get Someone to Open Up
46:30 The Difference Between Manipulation and Influence
48:49 Influencing People
51:27 How to Build Trust
55:03 How Do You Get Trust Back?
55:27 How to Be a Great Leader
56:36 Making Decisions
1:01:02 Own Your Decisions
1:05:29 Ads
1:07:39 Building Rapport
1:11:47 Main Takeaways
1:13:33 Don't Tell People You Understand
1:17:14 What Decision Do You Most Regret?

You can learn more about ‘Beyond Bulletproof’, here: https://bit.ly/43SKyMW 

The Diary Of A CEO:

◼️Join DOAC circle here - https://doaccircle.com/ 

◼️Buy The Diary Of A CEO book here - https://smarturl.it/DOACbook 

◼️The 1% Diary is back - limited time only: https://bit.ly/3YFbJbt 

◼️The Diary Of A CEO Conversation Cards (Second Edition): https://g2ul0.app.link/f31dsUttKKb 

◼️Get email updates - https://bit.ly/diary-of-a-ceo-yt 

◼️Follow Steven - https://g2ul0.app.link/gnGqL4IsKKb 

Sponsors:

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Secret Service Agent: Never Label Someone A Narcissist! This Habit Makes People Hate Talking To You!

Dr Joseph Allen is an American optometrist, clinical educator, and creator of one of the most-watched eye-health channels online. 

In this Most Replayed Moment, Dr Allen reveals the truth about why we get under-eye bags, dark circles, and puffiness, and some top lifestyle tips for optimal eye health. Could your diet be playing a role, and what are the best foods to eat? Is it safe to gaze at the sun? How detrimental is blue light from your screens?

Listen to the full episode with Dr Joseph Allen on The Diary of a CEO below: 

Spotify: https://g2ul0.app.link/Y8f0QGFXDYb

Apple: https://g2ul0.app.link/Mk0DtyIXDYb

Watch the Episodes On YouTube:
https://www.youtube.com/c/%20TheDiaryOfACEO/videos

Dr Joseph Allen:

https://www.doctoreyehealth.com/

Most Replayed Moment: No.1 Eye Doctor Reveals The Truth About Dark Circles, Diet and Blue Light!

Ex-Google Insider and AI Expert TRISTAN HARRIS reveals how ChatGPT, China, and Elon Musk are racing to build uncontrollable AI, and warns it will blackmail humans, hack democracy, and threaten jobs…by 2027
Tristan Harris is a former Google design ethicist and leading voice from Netflix’s The Social Dilemma. He is also co-founder of the Center for Humane Technology, where he advises policymakers, tech leaders, and the public on the risks of AI, algorithmic manipulation, and the global race toward AGI.

Please consider sharing this episode widely. Using this link to share the episode will earn you points for every referral, and you’ll unlock prizes as you earn more points: https://doac-perks.com/ 

He explains:
◼️How AI could trigger a global collapse by 2027 if left unchecked
◼️How AI will take 99% of jobs and collapse key industries by 2030
◼️Why top tech CEOs are quietly meeting to prepare for AI-triggered chaos
◼️How algorithms are hijacking human attention, behavior, and free will
◼️The real reason governments are afraid to regulate OpenAI and Google

[00:00] Intro
[02:34] I Predicted the Big Change Before Social Media Took Our Attention
[08:01] How Social Media Created the Most Anxious and Depressed Generation
[13:22] Why AGI Will Displace Everyone
[16:04] Are We Close to Getting AGI?
[17:25] The Incentives Driving Us Toward a Future We Don't Want
[20:11] The People Controlling AI Companies Are Dangerous
[23:31] How AI Workers Make AI More Efficient
[24:37] The Motivations Behind the AI Moguls
[29:34] Elon Warned Us for a Decade — Now He's Part of the Race
[34:52] Are You Optimistic About Our Future?
[38:11] Sam Altman's Incentives
[38:59] AI Will Do Anything for Its Own Survival
[46:31] How China Is Approaching AI
[48:29] Humanoid Robots Are Being Built Right Now
[52:19] What Happens When You Use or Don't Use AI
[55:47] We Need a Transition Plan or People Will Starve
[01:01:23] Ads
[01:02:24] Who Will Pay Us When All Jobs Are Automated?
[01:05:48] Will Universal Basic Income Work?
[01:09:36] Why You Should Only Vote for Politicians Who Care About AI
[01:11:31] What Is the Alternative Path?
[01:15:25] Becoming an Advocate to Prevent AI Dangers
[01:17:48] Building AI With Humanity's Interests at Heart
[01:20:19] Your ChatGPT Is Customised to You
[01:21:35] People Using AI as Romantic Companions
[01:23:19] AI and the Death of a Teenager
[01:25:55] Is AI Psychosis Real?
[01:32:01] Why Employees Developing AI Are Leaving Companies
[01:35:21] Ads
[01:43:43] What We Can Do at Home to Help With These Issues
[01:52:35] AI CEOs and Politicians Are Coming
[01:56:34] What the Future of Humanoid Robots Will Look Like

Follow Tristan:
X - https://bit.ly/3LTVLqy
Instagram - https://bit.ly/3M0cHeW

The Diary Of A CEO:
◼️Join DOAC circle here - https://doaccircle.com/
◼️Buy The Diary Of A CEO book here - https://smarturl.it/DOACbook
◼️The 1% Diary is back - limited time only: https://bit.ly/3YFbJbt
◼️The Diary Of A CEO Conversation Cards (Second Edition): https://g2ul0.app.link/f31dsUttKKb
◼️Get email updates - https://bit.ly/diary-of-a-ceo-yt
◼️Follow Steven - https://g2ul0.app.link/gnGqL4IsKKb

Sponsors:
ExpressVPN - visit https://ExpressVPN.com/DOAC to find out how you can get up to four extra months.
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AI Expert: We Have 2 Years Before Everything Changes! We Need To Start Protesting! - Tristan Harris

No.1 Keto Doctor DR. ANNETTE BOSWORTH reveals how to reverse insulin resistance, cut belly fat, avoid early dementia, why eating late spikes glucose, and the sardine-only reset for ketosis.

Dr Annette Bosworth, commonly known as Dr Boz, is an internal medicine doctor with over 2 decades of experience, who helps reverse medical problems through healthy Keto living. She educates the audience on her YouTube platform ‘Dr Boz’ and is the bestselling author of several books, including, ‘KetoCONTINUUM: Consistently Keto Diet for Life’. 

She explains:

◼️How keto done wrong can actually damage your brain

◼️The fastest way to generate ketones and reduce inflammation

◼️Why breakfast is the most dangerous meal for insulin resistance

◼️The simple test that tells you if your brain is running on fat or sugar

◼️The science behind the “Dr. Boz Ratio” and how it predicts healing

(00:00) Intro
(02:16) What Made You Who You Are Today?
(03:23) Medicine 2.0 (Fixing) vs Medicine 3.0 (Preventing)
(04:17) Predicting Chronic Illness 10 Years Before You Get It
(08:29) Best Time to Eat
(13:05) The Biggest Issue With Insulin Resistance
(14:27) Scary Signs You Have Excess Insulin
(18:35) Check for Skin Tags and Hairless Toes
(20:42) My Patients Reversed Grey Hair on Keto
(21:40) How to Measure Your Ketone Levels
(23:15) Benefits of Being in Ketosis
(25:19) Brain Differences on a Keto Diet vs Not
(27:38) How Long Did It Take Annette to Achieve Ketosis?
(31:14) Weightlifting on Keto
(32:38) Improvements in Strength and Power
(34:16) Can Keto Help Neurodegenerative Diseases?
(38:39) Testing Steve's Ketones and Blood Sugar
(41:06) Testing Dr. Boz's Ketones
(42:37) How Cortisol Affects Metabolism
(43:41) Jack's Ketone Levels
(45:13) Do I Need to Fully Cut Carbs?
(46:27) My Mum's Cancer Journey
(47:32) 12 Steps to Get Into a Consistent Ketogenic State
(51:33) The Difference Between Men and Women on Keto
(54:49) The Sardines Challenge to Start Keto
(57:31) What Macros Do I Need to Get Into Ketosis?
(58:07) Grocery List for a Keto Diet
(59:15) What About Net Carbs?
(59:36) Woman Who Ate Only Sardines for 30 Days
(1:02:58) Will High Fat Affect the Gut Microbiome?
(1:06:56) Will My Microbiome Be Diverse Enough on Keto?
(1:07:36) The Role of Vitamin D
(1:08:33) Lowering Insulin for Higher Vitamin D
(1:09:49) Ads
(1:10:43) Magnesium
(1:11:43) Omega-3
(1:11:54) Taking Exogenous Ketones
(1:12:24) Exogenous Ketones vs Ketones Produced in the Body
(1:14:32) Putting My Mum on Keto When She Was Dying of Cancer
(1:20:41) Will This Reverse Cancer?
(1:22:55) Methylene Blue
(1:24:47) Do You Take Creatine?
(1:27:01) GLP-1 Natural Alternatives
(1:28:55) How to Stop Cravings
(1:31:45) How to Keep People Motivated With Their Health Journey
(1:32:57) Ads
(1:35:08) They Tried to Sue Me for Fraud
(1:46:54) What Helps You Find Inner Peace in Stressful Moments

Follow Dr Boz:

Instagram - https://bit.ly/4pjpvvs

YouTube - https://bit.ly/4p9b5ha 

Website - https://bit.ly/3X0aHWo 

You can purchase Dr Boz’s book, ‘KetoCONTINUUM’, here: https://amzn.to/49YxIQZ 

Independent research: https://stevenbartlett.com/wp-content/uploads/2025/11/DOAC-Dr-Annette-Bosworth-Independent-Research-further-reading-1.pdf

Get up to 20% off the new 1% Diary with early Black Friday bundles https://bit.ly/diarynov25ar

The Diary Of A CEO:

◼️Join DOAC circle here - https://doaccircle.com/ 

◼️Buy The Diary Of A CEO book here - https://smarturl.it/DOACbook 

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◼️Follow Steven - https://g2ul0.app.link/gnGqL4IsKKb 

Sponsors:

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Insulin Doctor: This Is The First Sign Of Dementia! The Shocking Link Between Keto & Brain Decline!

Lisa Feldman Barrett is a Canadian-American neuroscientist renowned for her pioneering work on how the brain constructs emotion through prediction. In this Moments episode, she explains how the brain doesn’t simply react to the world but continually anticipates it, drawing on past experience to shape what we feel, perceive and fear. She reveals why anxiety is often a replay of old predictions - and how to rewire meaning and ease the learned patterns that keep us stuck. 

Listen to the full episode here:

Spotify: https://g2ul0.app.link/nCVkRtwSrYb
Apple: https://g2ul0.app.link/Ozv6oJzSrYb
Watch the Episodes On YouTube:
https://www.youtube.com/c/%20TheDiaryOfACEO/videos

Lisa Feldman Barrett: https://lisafeldmanbarrett.com/

Most Replayed Moment: Anxiety Is Just A Prediction! Rewrite Old Stories and Build Emotional Safety

No.1 Comedy Icon KEVIN HART reveals how he built a billion-dollar career on $25, slept in a hallway, overcame failure, and turned standup stress into global Hollywood success.

Kevin Hart is a world-renowned comedian, actor, producer, and Founder of Hartbeat, a global, multi-platform entertainment company. He is the author of bestselling books such as, ‘It Will All Work Out: The Freedom of Letting Go’, and features in the upcoming Netflix comedy special, KEVIN HART: ACTING MY AGE. 

He explains:

◼️What 13 years of rejection taught him about leadership and success

◼️How masculinity and discipline helped him overcome stress and self-doubt

◼️Why most people never make it in Hollywood, and how he did

◼️The moment he realized comedy wasn’t a dream, but was a business

◼️How growing up around crime shaped his ambition

(00:00) Intro
(03:01) What Made You Who You Are Today
(03:42) There's No Success Without Failure
(04:18) What Were You Like as a Kid
(06:59) I Didn't Grow Up With My Dad at Home
(10:11) The Biggest Lesson I Learned From My Mother
(15:23) I Thought My Future Was in a Shoe Store
(16:48) The Proposition That Changed My Life
(22:54) 13 Years of Struggle and Failure to Reach the Top
(27:18) How I Got Into Business and Business Development
(29:44) The Importance of Not Quitting
(32:08) Advice to Young People
(38:35) The One Moment I Knew Things Would Change Forever
(40:45) It Took 13 Years to Make It
(45:39) The Deep Expertise That Allows You to Succeed
(47:51) Be Comfortable With Coming Across as Stupid
(53:32) Seeing Behind the Curtains
(59:26) How Much of Business Is About People
(01:02:48) The Importance of Communication in Business
(01:05:04) How Do You Know Who to Trust in Business
(01:10:35) What's the Cost of Success?
(01:18:15) Kevin Hart Show: Acting My Age
(01:19:39) The Men's Crisis
(01:21:05) What Does It Take to Be a Good Man?
(01:26:29) The Adult Advice That Had the Biggest Impact
(01:28:06) One More Thing About What's Happening With Men
(01:30:30) Is There a Cost for Your Family?

Follow Kevin:

Instagram - https://bit.ly/4pgdUND

X - https://bit.ly/4i60W2I 

Facebook - https://bit.ly/4peILtW 

LOL! Network - https://bit.ly/43rS1T1

Kevin’s Netflix Comedy Special ‘KEVIN HART: ACTING MY AGE’ releases globally on Monday, November 24, 2025. He reflects on the trials and triumphs of his 40s,

managing family dynamics, and embracing the wisdom of aging.

You can purchase Kevin’s book, ‘It Will All Work Out: The Freedom of Letting Go, here: https://amzn.to/43yDIMy 

The Diary Of A CEO:

◼️Join DOAC circle here - https://doaccircle.com/ 

◼️Buy The Diary Of A CEO book here - https://smarturl.it/DOACbook 

◼️The 1% Diary is back - limited time only: https://bit.ly/3YFbJbt 

◼️The Diary Of A CEO Conversation Cards (Second Edition): https://g2ul0.app.link/f31dsUttKKb 

◼️Get email updates - https://bit.ly/diary-of-a-ceo-yt 

◼️Follow Steven - https://g2ul0.app.link/gnGqL4IsKKb 

Sponsors:

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Kevin Hart: They're Lying To You About How To Become A Millionaire! I Was Doing 28 Sets A Weekend!

No.1 Sleep Expert DR. MATTHEW WALKER reveals how to fix insomnia, reset your circadian rhythm, deepen REM sleep, and why magnesium and melatonin may be hurting your sleep.

Dr Matthew Walker is a Professor of Neuroscience and Psychology at the University of California, Berkeley, and one of the world’s leading experts on sleep science, with over 20 years of research. He is host of The Matt Walker Podcast and bestselling author of ‘Why We Sleep: The New Science of Sleep and Dreams’. 

He explains:

◼️The shocking link between poor sleep timing and increased cancer risk

◼️How alcohol and caffeine silently sabotage deep sleep and mental performance

◼️Why screen time and light exposure before bed are secretly rewiring your brain

◼️How “sleep banking” before stress, travel, or work sprints can boost resilience

◼️Why parents, professionals, and athletes all need radically different sleep strategies

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(00:00) Intro
(02:33) Sleep Changes Your DNA
(05:01) The Stigma Around Sleep and Laziness
(08:43) What’s Stopping People From Sleeping?
(10:58) The Shocking Link Between Weekend Sleep-Ins and Heart Disease
(14:48) New Research: Sleep Banking for Low-Sleep Periods
(16:25) Boost Cognitive Performance With This Sleep Hack
(19:14) 3 Things That Will Improve Your Sleep Quality Tonight
(20:42) It’s Not Blue Light That’s Keeping You Awake
(22:01) Melatonin Doesn’t Make You Sleep — Here’s What It Does
(24:28) The Right Amount of Melatonin
(25:55) The 1% With Nocturnal Clocks Who Can’t Sleep Until 3 AM
(27:26) Should You Be Concerned About Melatonin as a Sleep Aid?
(30:33) The Trade-Offs in Sleep Medicine
(35:05) The Key to a Digital Detox
(35:46) The 4 Macros of Good Sleep: QQRT
(37:02) The Minimum Amount of Sleep You Need to Stay Alive
(42:49) How Sleep Regularity Predicts Life Expectancy
(46:50) Try This 7-Day Sleep Enhancer Challenge
(53:24) Is Your Room Dark Enough for Optimal Sleep?
(1:01:03) Why Counting Sheep Doesn’t Work
(1:02:58) A Better Alternative to Counting Sheep
(1:04:36) Does Magnesium Really Help With Sleep?
(1:11:47) Ads
(1:13:33) How REM Sleep Works and How to Maximize It
(1:20:30) Why REM Sleep Is So Important
(1:22:07) Entering a ‘Psychotic’ State During Dreams
(1:25:05) Healing Trauma Through Dreams
(1:31:12) Nightmares as a Warning Sign of Mental Health Issues
(1:36:09) REM Sleep Is Like Group Therapy for Memories
(1:39:31) Ads
(1:41:18) The Dystopian Future: Superhumans Who Sleep Only 6 Hours
(1:45:17) Could Humans Be Engineered to Sleep Less?
(1:50:20) Why Undersleeping Triggers Cravings
(1:54:36) A New Drug That Could Help With Insomnia
(2:03:50) What Did Success Bring You?
(2:07:33) I Didn’t Believe in Finding “The One”
(2:28:39) The Future of AI and Sleep

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You can purchase Dr Matthew’s book, ‘Why We Sleep’, here: https://amzn.to/3K04IxJ

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