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It’s that time of year again, New Year’s resolution season. Coming up with goals is easy. Following through is not. Amantha Imber, a behavioral psychologist and author of The Health Habit, argues that the real challenge isn’t knowing what’s good for you, but closing the psychological gap between intention and action. No matter the habit you’re trying to build or break, these Premium Podcast Notes deliver practical, ready-to-use strategies, from temptation bundling to default disruption, to help your New Year’s resolutions become actualized everyday routines
In this episode, Huberman breaks down why some goals stick, and others die after three days. He shows which parts of your brain decide if a goal feels worth the effort. Then he gives you clear tools like where to put your visual focus, how hard your goals should be, and how to review your week. It’s basically a simple guide for making your brain care about your goals
Chase Hughes and Shawn Ryan discuss modern psychological operations and algorithmic control, how fear and persuasion techniques exploit basic human needs, the role of identity and ideology in driving division, historical and modern examples of psychological manipulation like the Milgram experiment and MK Ultra, the bystander effect and political violence, and the growing influence of AI, social media, and altered states of consciousness on perception and control
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Modern Psyops Fundamentals: A psyop is narrative-driven perception control designed to shape behavior by converting ideas into ideology and ultimately into identity
Detection principle: if an opinion must be silenced for another to flourish, you’re in a psyop
The FATE framework explains how manipulation works: Focus (capturing attention through novelty), Authority (leveraging credibility or celebrity)... read the rest
Weaponizing Human Needs: Six core social needs drive behavior and create exploitable vulnerabilities: acceptance, validation...
Manipulators use the PCP model (shift Perception, shift Context, gain Permission) to exploit these needs
Social media algorithms hijack our brain’s capacity (designed for 150 relationships per Dunbar’s number) and use fractionation to...
The Path from Idea to Identity: Effective psyops follow a progression: idea → ideology → XXXX
When beliefs become core to self-perception rather than debatable positions, people defend them reflexively
This exploits our hardwired social fear of how others perceive us, which has been systematically weaponized over the past 15-20 years to engineer...
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“The difference between a living person and a cadaver is the flow of energy. When you die, all of the structure, the physical stuff, remains as is, but energy stops flowing.” – Dr. Picard
100% of Your Mitochondrial Genome Comes From Your Mom; every single mitochondrion in your body is from her
The heritability of longevity is more maternal than paternal
Your risk for Parkinson’s or Alzheimer’s is more maternally inherited
There’s No More Than 10% of How Long You Live That’s Genetically Driven... best studies put this at around 7%, so 7% of longevity is genetically inherited, and about 90% isdue to lifestyle factors
Do This 30 Minutes Before Sleep: just listen to music, have the lights dimmed, and really relax
This dramatically reduces sleep need, waking from 6 hours feeling like you got 8
Zero Alcohol Is Better Than Any; the upper limit before running into issues is probably one or two drinks per week
Studies showing wine is good for us had poor experimental design; all speak to zero is better than any
When you drink alcohol, maybe 20-30% of your energy budget goes to alcohol metabolism, and that 30% goes to 5%
You’re wasting maybe 10% of your budget detoxifying alcohol
Small Daily Tweaks to Increase Energy:
(1) Try not eating in the morning; skipping breakfast seems to work well for a lot of people
Trying to be hungry once in a while is probably a good thing
When you feel hunger and reflexively reach for food, think about it; you’re probably doing something good for your mitochondria
(2) Being out of breath for about an hour
If you feel you need to breathe harder, it means your mitochondria are producing more energy, and it’s probably good for you
Meditation Does Something to Our Energy That’s Valuable…
Dr. Picard is religious about 10 minutes every morning, sitting down with the Sam Harris Waking Up app
It helps him connect, ground, and connect with his energy
For the rest of the day hes more in tune, can make better decisions, more grounded mentally and physically
