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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

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

Enjoyed the episode? Share it using this link and get points for every referral: https://doac-perks.com

(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

Follow Dr Matthew:

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

Instagram - https://bit.ly/49OgFB4

Podcast - https://bit.ly/489MJhA 

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

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:

Linkedin Ads - https://www.linkedin.com/DIARY 

Pipedrive - http://pipedrive.com/CEO 

KetoneIQ - Visit https://ketone.com/STEVEN for 30% off your subscription order

Last chance to join the waitlist for the limited edition Diary Of A CEO Conversation Cards here: https://bit.ly/cardswaitlist

No.1 Sleep Expert: Magnesium Isn’t Helping You Sleep! This Sleep Habit Increases Heart Disease 57%

Arthur C. Brooks is a Harvard professor, social scientist, and bestselling author who studies the science of happiness, meaning, and human fulfilment. He advises leaders and high achievers on how to build lives rooted in purpose, satisfaction, and emotional wellbeing.

In today's Moment, Arthur breaks down the four scalable areas of life to work on for lasting happiness. Learn the science behind long-term satisfaction, emotional resilience, and building meaning and purpose in a pleasure-driven world.

Listen to the full episode here:

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

Apple: https://g2ul0.app.link/PrjwL6cggYb

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

Arthur C. Brooks: https://www.arthurbrooks.com/

Most Replayed Moment: Why You’re Never Satisfied! The 4 Pillars of Lasting Happiness

Health Hacker TIM FERRISS reveals how to naturally calm anxiety, lower stress, balance your nervous system, and boost mental health - without medication.

Tim Ferriss is an entrepreneur, investor, lifestyle guru, and host of The Tim Ferriss Show. He is also the author of 5 #1 New York Times and Wall Street Journal bestselling books, such as: ‘The 4-Hour Work Week: Escape the 9-5, Live Anywhere and Join the New Rich’. 

He explains:

◼️Why stimulating the vagus nerve may hold the key to anxiety relief

◼️How HRV became the #1 biomarker he tracks, and how to improve it fast

◼️His go-to 5-day reset protocol for nervous system healing 

◼️What most people get wrong about managing stress, and how to fix it today

◼️The #1 diet mistake that could be fueling your anxiety

[00:00] Intro 

[02:45] My Mission: Simplify Complex Ideas 

[03:36] Framework for Fast Learning 

[08:00] Choosing the Right Projects 

[10:21] Importance of Small Steps for Big Results

[12:46] Why Humans Need Purpose 

[15:45] Tim’s Sexual Abuse Story

[25:48] How People Deal With Trauma 

[31:58] Practical Steps to Prevent Suicide 

[35:49] Humans Aren’t Programmed to Be Alone 

[39:18] Accelerated TMS for Depression and Anxiety 

[42:45] Metabolic Psychiatry 

[44:08] Psychedelic Treatments for Mental Health 

[45:38] Vagus Nerve Stimulation 

[50:11] Ads 

[53:22] The Future of Health: What’s Coming Next? 

[57:21] What’s Guiding You Today? 

[59:30] Dating Apps and the Paradox of Choice 

[1:02:49] How Would You Spend Your Last Day on Earth? 

Follow Tim:

Instagram - https://bit.ly/49gqgRc 

TikTok - https://bit.ly/4oHX0ro 

X - https://bit.ly/4qW09oI 

You can purchase Tim’s new COYOTE card game, here: https://amzn.to/489NdnV 

You can purchase Tim’s book, ‘The 4-Hour Work Week’, here: https://amzn.to/3LysDoy 

Read Tim’s deeply personal reflections on suicide, here: https://bit.ly/4i1NnRS 

If you or someone you know is struggling, please reach out for help. You’re not alone. 

📞 988 Suicide and Crisis Lifeline (US) 

📞116 123 Samaritans (UK)

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:

SimpliSafe - https://simplisafe.com/DOAC to save 60% on a SimpliSafe home security system.
Bon Charge - http://boncharge.com/diary?rfsn=8189247.228c0cb with code DIARY for 25-30% off
Apple: https://www.apple.com/mac/ 
The Conversation Cards: Game Edition- Limited edition available now - https://bit.ly/cc3-ar

Tim Ferriss: 4 Science-Backed Tools That Rewired Decades of Childhood Trauma & Depression

No.1 Business Expert NATALIE DAWSON reveals how to build wealth, scale a 9-figure business, lead with confidence, master productivity, and create long-term success. 

Natalie Dawson is a leadership expert and co-founder of two 9-figure businesses: Cardon Ventures and 10X Health, she has helped over 15,000 entrepreneurs scale their companies. She is also the author of best-selling books such as, ‘Start the Work: How to Duplicate Yourself and Scale Your Business’. 

She explains: 

◼️Why certain traits will guarantee failure in business (and how to fix them)

◼️The exact PPF framework that took her from $30K to $300K

◼️How 1% of people set goals differently, and why it changes everything

◼️The $100K skill stack that schools never teach, but millionaires all master

◼️Why most people think they’re working hard…but aren’t even close

(00:00) Intro 

(02:14) Why People Can't Create Wealth 

(03:56) Helping Businesses Make Millions 

(06:22) What Makes a Business Owner Successful 

(12:35) The 3-Step Framework for Goal Setting 

(15:13) From Anxious to Badass Entrepreneur 

(17:46) Advice for Young People Who Don't Believe in Themselves 

(18:53) Do Looks Really Matter in How You Show Up? 

(20:46) How Important Is Communication? 

(23:57) How the 1% Elite Speak 

(25:28) How to Persuade with Your Ideas 

(29:22) Avoiding These Words Will Improve Your Communication Skills 

(32:40) Mastering Your Calendar 

(35:53) Work-Life Balance 

(37:46) Working Hard 24/7 and Burnout 

(41:27) Do People Really Burn Out? 

(43:43) How to Be a Great Parent and Work Hard 

(47:47) Success vs. Happiness 

(53:18) Individualism Isn't Within Our Nature 

(57:36) How to Get People to Respect You 

(01:03:04) I Fired Someone at My Company for Cheating 

(01:05:40) Ads 

(01:06:39) How to Start a Business Today 

(01:08:54) Is Market Growth Important When Building a Company? 

(01:10:13) The Most Profitable Business in 2026 

(01:12:54) The Vision, Commitment, Execution Framework to Scale a Company 

(01:26:16) The 10-Step Process to Become a Millionaire 

(01:33:14) The Women's Wealth Transfer 

(01:40:49) Ads 

(01:42:57) What's the Reality About Passive Income? 

(01:46:11) What Jobs Won't Be Taken Over by AI? 

(01:50:54) The Only Barrier You Have Is Not Believing in Yourself 

(01:58:22) How I Earned Respect and Communication Skills 

Follow Natalie: 

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

Instagram - https://bit.ly/4hL4ruZ 

TikTok - https://bit.ly/49E4R4f 

LinkedIn - https://bit.ly/47ENZba 

Newsletter - https://bit.ly/47HpES2 

Get your free copy of Natalie’s bestselling book, ‘TeamWork’, here: http://cardoneventures.com/doac 

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:

Vanta - https://vanta.com/steven 

Apple: https://www.apple.com/mac/ 

Adobe Express - http://ADOBE.LY/STEVEN

Natalie Dawson: The Harsh Reality of Passive Income! This PPF Framework 10x’s Your Income in 5 Years

Dr Victoria Sampson is a leading integrative dentist, researcher, and founder of The Health Society clinic in London. She is internationally recognised for her pioneering work on the oral microbiome and its links to systemic health. In today’s Moment, Dr Sampson reveals the link between oral bacteria and cancers, and how your daily habits - like when you brush your teeth or what you drink - can significantly influence your oral microbiome. She shares practical tips to protect your mouth and the domino effect that can have on your overall health. 

Listen to the full episode here:

Spotify: https://g2ul0.app.link/cB5kBuhQ4Xb

Apple: https://g2ul0.app.link/m1rg8qkQ4Xb

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

The Health Society Clinic: https://www.thehealthsociety.co.uk/

Most Replayed Moment: Don’t Brush Your Teeth After Sugar! The Best Oral Care Routine

Harvard Neuroscientist DR. JILL BOLTE TAYLOR reveals How to Retrain Your Brain, Heal Trauma, Control Emotions, and Unlock the 4 Characters Running Your Mind

Dr. Jill Bolte Taylor is a Harvard-trained brain scientist who experienced a stroke in the left hemisphere of her brain and spent 8 years recovering. She is best known for her viral TED Talk “My Stroke of Insight” and is the bestselling author of books including Whole Brain Living.

She explains:
◼️What her near-death stroke taught her about consciousness, ego, and identity
◼️How to escape the brain loop keeping you stuck in stress and anxiety
◼️How technology and habits are silently shrinking your brain’s potential
◼️Why overthinking physically damages your brain, and how to reverse it fast
◼️What holding a REAL human brain taught her about life and death

(00:00) Intro
(02:31) Understanding Your Brain Will Improve Your Life
(05:23) Choose What Part of Your Brain to Use
(09:23) A Real Brain with a Spinal Cord
(15:54) The Central Nervous System
(19:04) The Event That Changed Your Brain Forever
(22:04) When I Realised It Was Life or Death
(25:29) The Left Side of My Brain Was Damaged: I Couldn't Speak or Remember Anything
(26:50) The Importance of Having Fun and Being Present
(32:24) Reaching for Help During the Stroke
(37:48) What Did the Scan Show?
(43:53) Ads
(44:56) Where Do These 4 Personalities Happen in the Brain?
(47:59) Where Addiction Lives
(49:39) What Are the 4 Personality Types?
(55:12) The Odds of a Single Human Being Born
(01:05:11) How to Shift Between the 4 Characters
(01:10:20) Ads
(01:12:24) Emotions Only Last for 90 Seconds
(01:21:58) How to Heal Trauma from the Past
(01:25:57) Lifestyle Choices for a Healthy Brain

Follow Dr Jill:
Facebook - https://bit.ly/47VX7t7
X - https://bit.ly/3LKRaGM

You can purchase Dr Jill’s book ‘Whole Brain Living’, here: https://amzn.to/4hMIVWT

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 -

Sponsors:
Linkedin Ads - https://www.linkedin.com/DIARY
1Password - Find out more at https://1password.com/doac
Function Health - https://functionhealth.com/DOAC with code DOAC100 for $100 towards your membership
Join the waitlist for the limited edition Diary Of A CEO Conversation Cards here: https://bit.ly/cardswaitlist.

No.1 Brain Scientist: Your Brain Is Lying To You! Here's How I Discovered The Truth!

No.1 vulnerability expert BRENÉ BROWN exposes how shame, fear, and perfectionism secretly control your life - and reveals proven ways to unlock courage, confidence, trust, connection, and joy.

Brené Brown is a world-renowned research professor who has spent over two decades studying courage, vulnerability, shame, and empathy. She is also the author of 6 #1 New York Times bestsellers, including her recently published book, ‘Strong Ground’, and hosts two award-winning podcasts on leadership and human connection.

She explains: 

◼️The marble jar theory that changed how Fortune 100 companies build trust

◼️The 4 skill sets of courage you can train and measure

◼️Why fitting in is the greatest threat to true belonging

◼️How to identify your “armor” when you're afraid and drop it

◼️The gratitude practice that stops catastrophising in real-time

(00:00) Intro
(02:34) What Made Brené Who She Is?
(07:23) Parents Affecting Your View of Love
(10:48) 87 Human Emotions
(11:50) Why Did Brené Struggle With Self-Love and Belonging?
(15:36) How Has the World Changed in the Last Two Decades?
(16:23) Is Power Driven by Fear?
(19:51) Four Types of Power: How to Be Successful as a Leader
(22:54) Systems Theory
(26:48) The Role of AI and Social Media in Shaping Society
(34:39) Wisdom From Psychology and Life Experience
(41:26) What Type of Connection Should People Be Looking For?
(44:34) Belonging vs. Standing Alone
(47:43) Making a Divisive Podcast
(54:07) Pros and Cons of Curiosity
(54:50) Responsibility of a Platform to Assess Guest Credibility
(1:03:34) Ads
(1:04:32) Importance of Vulnerability
(1:09:30) Managing Fear of Vulnerability
(1:18:36) Overcoming Negative Traits
(1:21:06) Improving Self-Esteem
(1:25:43) Four Steps to Courage
(1:27:44) Building Trust With the Marble Jar Theory
(1:32:47) Leaders' Misconceptions of Trust
(1:35:05) Cheating
(1:36:03) Ads
(1:38:11) Relationship Advice
(1:41:42) Losing Your Mother to Dementia
(1:45:27) How Did You Deal With Grief?
(1:48:40) What Are You Optimizing for Right Now?

Follow Brené:

Website - https://bit.ly/47rISeb 

LinkedIn - https://bit.ly/3Jq4T5i 

Instagram - https://bit.ly/49rCLt0 

You can purchase Brené’s book ‘Strong Ground’, here: http://bit.ly/47gIWyJ 

You can listen to Dare to Lead podcast here: http://bit.ly/3WwlN56 

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:

Shopify - https://shopify.com/bartlett 

Pipedrive - http://pipedrive.com/CEO 

Vanta - https://vanta.com/steven

Brené Brown: We're In A Spiritual Crisis! The Hidden Epidemic No One Wants To Admit!

Dr. Jason Fung is a leading Canadian nephrologist and expert in intermittent fasting and metabolic health. Known for his pioneering work on obesity, type 2 diabetes, and fasting-based interventions, he challenges conventional dieting approaches. In today’s Moment, Dr. Fung explores the hidden causes of obesity, why traditional diets fail, and how intermittent fasting can transform metabolic health.

Listen to the full episode here!

Spotify: https://g2ul0.app.link/w3wZJ0WrOXb

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

Watch the episodes on YouTube: ⁠https://www.youtube.com/c/%20TheDiaryOfACEO/videos⁠

Jason Fung: https://www.youtube.com/@DrJasonFung

Most Replayed Moment: Calories In, Calories Out Is A Myth! Why Most Diets Fail - Dr. Jason Fung

Vice-President Kamala Harris breaks silence on the real cost of Trump winning, Biden’s shocking debate day call, why skipping Joe Rogan was a big mistake, election loss lessons, and…will she run again in 2028? 

Kamala Harris made history as the first female Vice President of the United States and first Black woman and South Asian American in the role. Before becoming VP, Kamala led the largest state Justice Department in the U.S and became only the second Black woman ever elected to the U.S. Senate. In September 2025, she released her bestselling book '107 Days: A Memoir of a Campaign That Made History'.

She explains: 

◼️The moment she lost the 2024 election and went into shock
◼️Why Biden's team sabotaged her behind the scenes

◼️The real reason Biden didn't want to debate Trump

◼️The 200K votes they desperately needed but couldn't find

◼️How America is at breaking point and the destruction Trump is causing

[00:00] Intro
[02:22] How Are You Feeling?
[03:36] Will It Get Worse Before It Gets Better?
[06:44] We Spoke to Your Husband
[07:42] Why Do You Want to Protect People?
[08:43] Kamala’s Law Career
[09:19] The Worst Thing You Faced in Your Career
[11:06] Managing Stress and Responsibility
[12:45] Kamala at 25 vs. Kamala Today
[15:10] When Did You Decide to Run for President?
[16:35] Does Impostor Syndrome Ever Go Away?
[21:11] Experiencing Prejudice
[25:37] How Do You Earn Respect as a Leader?
[27:57] Why Kamala Dropped Out of the 2019 Race
[30:47] The VP and Presidential Interview Process
[33:53] Staff Suppressed My Accomplishments
[37:36] Frustration Over Lack of Recognition
[38:24] Kamala’s Relationship With Biden
[45:13] Biden Was Talked Into the Debate
[49:14] What It Was Like Debating Trump
[54:26] Trump Targets the Weak
[01:00:37] Ads
[01:01:39] Podcasting Power & Not Going on Joe Rogan
[01:07:09] What Would Make You Run for President Again?
[01:09:41] Why It's Difficult to Run for President
[01:12:03] Kamala Was in a State of Shock
[01:17:18] What Democrats Must Do to Win Back the People
[01:19:36] Is the Left Against Entrepreneurship?
[01:24:04] Have You Changed Since the Election?
[01:25:20] Ads
[01:27:25] Kamala on Being More Unfiltered
[01:29:39] No Regrets About Running
[01:31:56] Support From My Partner
[01:39:20] Did You Experience Depression?
[01:40:42] The Passing of Kamala’s Mother
[01:42:40] Would Your Mom Be Proud?

Follow Kamala:

Instagram - https://bit.ly/4of8PVL 

Facebook - https://bit.ly/43zlMBg 

X - https://bit.ly/47M5qaS 

Threads - https://bit.ly/4qzUjJI 

YouTube - https://bit.ly/3X6gR76 

TikTok - https://bit.ly/4hufIja

You can purchase Kamala Harris’s new book, ‘107 Days’, here: https://bit.ly/436Bnbj 

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:

Fiverr - https://fiverr.com/diary and get 10% off your first order when you use code DIARY
Justworks - http://Justworks.com
Bon Charge - http://boncharge.com/diary?rfsn=8189247.228c0cb with code DIARY for 25% off

Kamala Harris: America Is At Breaking Point & I'm Deeply Concerned About The State Of The Country!

The 4 leading women’s health experts reveal what EVERY woman must know about perimenopause workouts, lifting weights, cycle syncing, perimenopause training, and VO2 max!

This 2nd section of the female roundtable covers fitness, nutrition and performance, bringing together: Menopause specialist Dr Mary Claire Haver, longevity orthopaedic surgeon Dr Vonda Wright, fertility doctor Dr Natalie Crawford, and female physiology researcher Dr Stacy Sims. 

They explain: 

◼️How estrogen and muscle are deeply connected to women’s metabolism

◼️Why osteoporosis prevention starts with building muscle in your 30s

◼️Why “strong not skinny” isn’t a trend, it’s a survival strategy

◼️The best way to train for VO2 max, longevity, and female performance

◼️Why resistance training beats cardio for female metabolism and anti-aging

(00:00) Intro
(02:50) We've Got Women's Health Wrong
(05:07) Should Women Exercise Differently During Menstruation?
(11:40) Low vs High-Intensity Training: When?
(16:58) Pilates Is Not Good for Strength Training
(19:56) Perfect Exercise Routine in Your 30s
(26:15) Can I Get My Range of Motion Back?
(27:41) Why Women Should Exercise to Gain Upper Body Muscle
(30:42) Building Muscle Helps Reduce Inflammation
(35:54) 70% of Hip Fractures Happen in Women—30% May Die
(42:07) Hormone Treatment and Bone Growth
(47:58) Best Exercises to Avoid Injuries
(53:12) When to Work on Your VO₂ Max
(54:18) Is It Okay to Be Super Skinny When Running Marathons?
(58:13) Your Body Composition Isn't Your Fault
(01:05:09) The Must-Do in Your 50s and 60s
(01:13:54) Metabolism and Alzheimer’s Link
(01:18:43) Best and Healthiest Way to Lose Weight
(01:24:58) Is Ozempic Good?
(01:27:12) How to Burn Belly Fat
(01:31:42) Should You Do Liposuction?
(01:35:52) Best Diet for Perimenopausal Women
(01:36:32) Best Diet for Fertility
(01:37:37) Is Fasting Recommended for Women?
(01:44:15) Reach Autophagy Through Exercise
(01:52:17) Juice Detoxing
(01:58:37) Is the Keto Diet Good for Women?
(01:59:34) What Supplements to Take for Fertility
(02:05:07) Environmental Toxins
(02:11:00) Focus on Your Sleep Before Anything Else
(02:18:29) Sleeping 3 or 4 Hours Is Very Bad for You
(02:23:14) Should I Take Melatonin?

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Longevity Debate: The Truth About Weight Loss, Muscle, and Creatine!

In these ‘Moment’ episodes of my podcast, I’ll be selecting my favourite moments from previous episodes of The Diary Of A CEO. We’ve all got dreams, yet not everyone is willing to pursue them. So what does it actually take in order to achieve the life of our dreams? I put this question to Ben Williams, former Royal Marine, to find out how he found his purpose and turned his life around. Episode 68 - https://g2ul0.app.link/jhWxHvDnHkb Ben: https://www.instagram.com/ben_williams_cm/ Watch the episodes on Youtube: https://www.youtube.com/StevenBartlettYT?sub_confirmation=1 The Diary Of A CEO live - Sign up here - https://g2ul0.app.link/diaryofaceolive
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Moment 29 - How To Fearlessly Pursue Your Dreams: Ben Williams

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