The Kevin Rose Show on Smash Notes

The Kevin Rose Show podcast.

December 28, 2019

Join entrepreneur, technology investor, and self-experimenter Kevin Rose as he explores new ways to reach peak personal and professional performance. In this "podcast for the curious," Kevin interviews technologists, scientists, meditators, self-experimenters, and productivity hackers to discover insights that you can incorporate into daily life. Time Magazine calls him one of the "Top 25 Most Influential People on the Web," and Bloomberg lists him as a "Top 25 Angel Investor." Kevin has appeared on the Jimmy Fallon Show, Charlie Rose Show, as well as the covers of Businessweek and Inc. Magazine.

Recently updated notes

Kevin interviews Colleen Cutcliffe, CEO and Co-Founder of Pendulum. Pendulum produces a novel strain probiotic that restores the body's natural ability to metabolize fiber and produce butyrate. Kevin talks about his results with the probiotics using a continuous glucose monitor. A recent study of Pendulum demonstrated a significant reduction in A1C and blood sugar spikes in people with type 2 diabetes. The study was a U.S. based, multi-site, double-blinded, placebo controlled RCT.

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Sharon Salzberg is a New York Times Bestselling author and teacher of Buddhist meditation practices in the West. Her emphasis is on vipassana (insight) and metta (loving-kindness) methods and has been leading meditation retreats around the world for over three decades.

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Kevin and Dr. Andrew Weil talk all things coronavirus, including prevention tactics, and lesser-known immune-boosting herbs.

Note: This episode is for information purposes only. While Dr. Weil is a medical doctor, this episode is not medical advice. Please speak with your own physician when considering any medical treatment, supplement, or herbs. 

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"You can think of exercise as an intravenous dose of hope." ~Kelly McGonigal

Kelly McGonigal (@kellymcgonigal) is a health psychologist and lecturer at Stanford University who specializes in understanding the mind-body connection. As a pioneer in the field of "science-help," her mission is to translate insights from psychology and neuroscience into practical strategies that support personal well-being and strengthen communities.

She is the best-selling author of The Willpower Instinct and The Upside of Stress.

Through the Stanford Center for Compassion and Altruism, she helped create Stanford Compassion Cultivation Training, a program now taught around the world that helps individuals strengthen their empathy, compassion, and self-compassion.

You might know her from her TED talk, "How to Make Stress Your Friend," which is one of the most viewed TED talks of all time, with over 20 million views.

Her new book, The Joy of Movement, explores why physical exercise is a powerful antidote to the modern epidemics of depression, anxiety, and loneliness.

In this episode, we talk about everything from tai chi to ultra-marathons to dance, and we really get into the science around how these different movements produce chemical changes in our brains that lift our mood and reduce anxiety and depression. Here, Kelly gives us the scoop about something called "hope molecules" and the minimum effective dose of movement required to produce them.

Connect with Kelly: Website | Twitter | Facebook | Instagram

Links from this episode:


  • I'm rebooting the Foundation podcast (past guests include Elon Musk, Jack Dorsey, Evan Williams)! More information here: [00:03]

  • Who is Kelly McGonigal, how has she helped me, and how will her message here help you? [01:16]

  • What is Nia, and what does it aim to convey through music and movement? [02:43]

  • How did Kelly get into using movement as a way to facilitate mental well-being, and what compelled her to delve into the science behind it that she shares in The Joy of Movement? [05:25]

  • Two revelations about the direct connection between muscle movement and mental health that blew Kelly's mind when she started digging into this research. [07:05]

  • What's the anthropological take on why we experience a high after exercise (particularly running)? [11:03]

  • What does Kelly recommend as the minimum effective dose of exercise for us to really enjoy its mental benefits? Should it be enough to scare up a heartbeat that replicates fear and the courage by which it can be overcome? [14:40]

  • Good news regarding the minimum dose if all you want to do is feel better. [18:32]

  • The science we have so far suggests these two reasons we feel better with even a tiny dose of physical activity. [19:28]

  • What have scientists discovered by trying to take the joy out of movement? [22:06]

  • Pairing movement with nature (e.g., forest bathing). [24:20]

  • Pairing movement with music. [25:27]

  • How Kelly learned to love indoor cycling (after hating it at first). [26:04]

  • Pairing movement with teamwork/competition. [26:34]

  • Pairing movement with animal companionship. [26:59]

  • Can't dance. Won't dance. [27:17]

  • Kelly's impressions of the ultra-endurance world. [27:54]

  • Proof you don't have to conform to a certain body type or be impervious to fear in order to experience the joy of movement. [28:44]

  • Misery loves company -- but so does joy. [31:21]

  • Fighting Parkinson's disease with dance at Juilliard. [33:45]

  • How depression and grief work to demobilize and demotivate us by mechanisms eerily similar to Parkinson's disease. [38:19]

  • What's your emotional temperature? Understanding the factors that contribute to your core affect. [39:16]

  • Kelly's take on the modern need for constant stimulation via devices and how it relates to the brain's default state in contrast to different methods like meditation. [42:27]

  • Outside of movement, what other ingredients does Kelly find important for holistic mental self-care? [46:21]

  • What does Kelly hope are the chief takeaways people will remember after reading The Joy of Movement? [48:39]

  • As someone who's spent the majority of her life moving, did Kelly discover and experiment with any movement forms that were new to her during the course of doing research for The Joy of Movement? How does she feel about exercise that takes place outside of her comfort zone? [52:03]

  • Kelly gives us a brief history of the science behind her earlier work,, and how research has changed what we know about stress in recent years.

  • A brief history of the science of stress, why our initial impression of it as a purely negative force has been so hard to shake in spite of being disproven by decades of research, and what Kelly did to set the record straight by writing The Upside of Stress. [53:40]

  • Kelly's thoughts on how I've been coping with stress for the past six months or so, and why society's need to blame every bad thing that happens to us on "stress" hurts more than it helps. [59:25]

  • As a psychiatrist, what does Kelly think of psychedelics as a potential course of treatment? [1:03:05]

  • Parting thoughts, and how to best connect with Kelly. [1:07:18]



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In this episode, we explore the language of relationships, polarity, energy management, difficult conversations, finding peace and patience, the importance of self-compassion, the search for palatable decaf coffee, panic-selling, serving the moment, and much more!

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Happy new year! In this episode, we cover the latest Omega3 research, new sulforaphane research, sauna usage, and  more!

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Enhance your memory, learn faster, better workouts, and depression treatment. These are some of the benefits brain stimulation reports to offer. In this episode, Kevin interviews Dr. Brett Wingeier, Co-Founder of Halo Neuro.

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Ryan Graves, an F-18 advanced fighter pilot for the Navy, has engaged with UFOs. Kevin goes into all the details along with discussing the Department of Defense release of UFO footage.

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In this episode, Kevin fields all of your AMA questions from Instagram. He covers career advice, finding purpose, supplements, buying crypto, his psilocybin experience, favorite biohacking tools, moving to Portland, Japanese whisky, his favorite book of 2019, and more!

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David Sinclair, Ph.D., is a Professor Harvard Medical School. He is best known for his work on understanding why we age and how to slow its effects. In this podcast, we discuss several new ways to slow aging, along with novel treatments that are just a few years away. We also cover his new book: Lifespan: Why We Age‚Äēand Why We Don't Have To.

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Sam Harris is an author, meditator, neuroscientist, philosopher, and podcast host. In this episode, Kevin and Sam talk about the nature of consciousness, Sam's background in meditation, enlightenment, taking meditation seriously, the role of gurus, and more.

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The Random Show is back! In this episode: Japanese whisky, forest bathing, healing wood potions, Tim's favorite gifting books, growing mushrooms, the power of awareness and surrender, intermittent fasting, and Tim's new book [exclusive]!

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 In his new book, Stillness Is the Key, Holiday draws on timeless Stoic and Buddhist philosophy to show why slowing down is the secret weapon for those charging ahead.

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In his new book, Indistractable, Eyal reveals the hidden psychology driving us to distraction. He describes why solving the problem is not as simple as swearing off our devices: Abstinence is impractical and often makes us want more.

Eyal lays bare the secret of finally doing what you say you will do with a four-step, research-backed model. Indistractable reveals the key to getting the best out of technology, without letting it get the best of us.

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Renowned artist, author, and CreativeLive founder, Chase Jarvis, reminds us that creativity isn't a skill‚ÄĒit's a habit available to everyone: beginners and lifelong creators, entrepreneurs to executives, astronauts to zookeepers, and everyone in between. Through small, daily actions we can supercharge our innate creativity and rediscover our personal power in life.

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Chriss Voss is a former FBI hostage negotiator and co-author of the book, Never Split the Difference. Life is a series of negotiations you should be prepared for: buying a car, negotiating a salary, buying a home, renegotiating rent, deliberating with your partner. Chris reveals his tip and tricks to negotiate like a pro.

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The world-changing promise of synthetic biology and gene editing has a dark side. In this interview, author and entrepreneur Rob Reid reviews the risks of a world where more and more people have access to the tools and tech needed to create a doomsday bug that could wipe out humanity -- and suggests that it's time to take this danger seriously.

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00:13 -- Kevin talks natural UVB supplementation

00:39 -- Who is Trey Ratcliff?

00:53 -- Trey’s short film, Life From Above, and Beyond, with words from Alan Watts

00:59 -- Who is Alan Watts?

01:30 -- Intro to Trey

03:23 -- Kevin on Trey’s 360 Podcast

03:27 -- Interview begins

04:12 -- Trey’s 360 Podcast

04:37 -- Insta 360 One X

05:43 -- Trey’s podcast topics & release info

06:11 -- Walking & talking

06:28 -- Nature & calm

07:00 -- Forest bathing

07:30 -- Japan, wind chime garden

07:51 -- Japan, puppet town

08:41 -- Japan, fishy ice skating rink

09:22 -- Travel in extremes, embracing new experiences, travel & connection

11:07 -- Trey‚Äôs family move to New Zealand & travel ‚Äėround the world

11:35 -- Trey’s family tour of world religions

13:21 -- Trey’s professional roots, finding photography as an adult

15:07 -- Trey‚Äôs ‚Äúmoment‚ÄĚ with nature photography & digging in

16:15 -- Coding for better photos

17:16 -- Retinex

17:28 -- Trey’s blog

17:49 -- Trey on Creative Commons, free tutorials

19:13 -- Trey’s evolution - passion into business

20:13 -- Collectors & limited edition prints

21:13 -- Book, The $12 Million Stuffed Shark

21:38 -- ‚Äú...people want what is rare‚Ķ‚ÄĚ

22:18 -- Pricing collectible art, swapping art, & smaller collector prints

26:21 -- Trey’s new book, Under the Influence - How To Fake Your Way Into Getting Rich on Instagram: Influencer Fraud, Selfies, Anxiety, Ego and Mass Delusional Behavior

29:27 -- Brand-building from a place of authenticity

31:25 -- Buying followers, influencer marketing fraud, & fake account anecdotes

35:08 -- Sapiens: A Brief History of Humankind, by Yuval Noah Harari

36:12 -- ‚ÄúMaybe this is the year of fake followers‚Ķ‚ÄĚ

37:42 -- Kevin Kelly, Wired

39:23 -- Legitimate tactics & tools to grow a following

40:20 -- Stephen Tobolowsky, EG Conference

40:25 -- Storytelling, anxiety, mass delusional behavior, Dunbar’s 150

42:28 -- ‚ÄúPodding‚ÄĚ on Instagram

46:04 -- Instagram security, pod detection, Digg security anecdote

49:22 -- Practical jokes, buying followers, custom comments

50:19 -- Back to the book, how to differentiate & build a following

51:30 -- Trey’s best advice on life - true self, storytelling, honesty

53:58 -- Exploring life, finding what’s exciting, childlike mindset

56:12 -- Psychedelics & sense of self, creativity

57:35 -- Alcohol & drugs, Trey’s family

59:17 -- Burning Man, mushrooms, removing filters & intellectual stimulation

1:00:55 -- Trey on what psychedelics & hallucinogens do for him, meditation practice

1:05:11 -- Sharing consciousness with others

1:06:12 -- ‚ÄúI think it‚Äôs up to artists & creatives to save the world.‚ÄĚ

1:06:23 -- Clinical trials, benefits, & uses of mushrooms; childlike wonder

1:10:46 -- Michael Pollan on The Kevin Rose Show, How To Change Your Mind, by Michael Pollan

1:11:52 -- Institutional anxiety about psychedelics & resurgence in intellectual community

1:13:39 -- Opioid, benzo addiction & natural compound psychedelic treatments

1:15:14 -- Psychedelic work with reputable counselor, family anecdote

1:16:20 -- Closing & Trey’s hope for his work going forward

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Jake Knapp is the author of Make Time, a book about creating time and finding focus in daily life. He's also the author of Sprint, a New York Times bestseller. Jake spent 10 years at Google and Google Ventures, where he created the Design Sprint. He has since coached teams like Slack, Uber, 23andMe, LEGO, and The New York Times on the method. Previously, Jake helped build products like Gmail, Google Hangouts, and Microsoft Encarta.

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In this podcast, we cover healthy fats, medicinal mushrooms, microdosing, omega-3's, and other great longevity and health tips. Dr. Weil appeared on the cover of Time magazine in 1997 and again in 2005, and Time named him one of the 25 most influential Americans in 1997 and one of the 100 most influential people in the world in 2005. He as been a frequent guest on Larry King Live on CNN, Oprah, and the Today Show. Use coupon code: KROSE15 for 15% off everything on

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Peter and I explore the fascinating applications of Rapamycin for longevity. We also discuss fasting, inflammation, aging, mindfulness, and supplements. Full show notes here.

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Maisie Williams (Arya Stark, Game of Thrones) and I sit down to talk about her new startup, Daisie. Daisie is a social network that allows you to collaborate with other creatives working in film, fashion, music, photography, art, and literature. They also talk about remembering show character names, and how Maisie finds balance.

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Tim and I sit down to discuss consciousness-hacking, the future of wearables, nootropics, diet, the ego, our favorite books and much more. Tim Chang is the managing director at Mayfield Fund and has been twice named to the Forbes Midas List of Top Tech Investors. Tim is also an accomplished musician, who performs in three bands, as well as a body and consciousness-hacking enthusiast.

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Jim Kwik is a world expert in speed-reading, memory improvement, and optimal brain performance.  As the CEO and Founder of Kwik Learning, Jim’s cutting-edge techniques and impressive mental feats have made him a highly sought-out brain trainer for top entrepreneurs and organizations with clients that include Virgin, Nike, GE, Fox Studios, Harvard University, and Singularity University.  In this episode, Jim and I discuss his top strategies for memory and learning, motivation, limiting beliefs, digital distraction, and nutrition. 

Show Notes:

00:30 -- Kevin's childhood memory challenges (and the self talk that followed)

03:30 -- Luminosity; Lion's Mane Mushroom; Phospholipid Omega-3 DHA

04:30 -- How Jim started as the "boy with the broken brain"

09:03 -- The impact of limiting beliefs on learning and memory 

13:20 -- What Jim learnt while visiting nursing homes and seniors' centers 

18:50 -- 'The Power of Positive Thinking'; Dale Carnegie; Napoleon Hill 

20:00 -- Subvocalization as a constraint for fast reading

23:32 -- Why clarifying your motivation is the missing factor for optimal learning 

26:30 -- The Albert Einstein quote that shaped Jim's perspective on learning

30:00 -- Jim's 'Head, Heart and Hands' approach

31:17 -- Simon Sinek

37:48 -- The limitations of IQ and standardized tests

40:15 -- How respect can be used as a powerful tool for remembering names

43:55 -- Post traumatic growth 

47:40 -- What Jim uncovered about personal responsibility from Stan Lee 

49:50 -- Jim's Morning Routine 

51:05 -- How to remember 10 new peoples' names at a party

52:25 -- 'The 7 Habits of Highly Effective People' 

53:30 -- Jim's strategies for digital overload and digital distraction 

56:11 -- Creating new habits: Dr. B.J Fogg 

58:45 -- Force multipliers: Jim's podcast 'Work Smart - Not Hard'

1:02:11 -- Why Jim has a 10 foot Hulk in his backyard

1:04:00 -- Jim's 'Be, Do, Have, Share' success formula 

1:05:29 -- Dr. Wayne Dwyer

1:06:40 -- Self talk is 'software' that needs to be worked on

1:08:04 -- Information plus emotion leads to long-term memories

1:11:00 -- Why Jim uses the Pomodoro Technique 

1:11:58 -- Jim's top 10 brain foods

1:12:45 -- The 2,500 year old memory technique Jim uses with his clients 

1:16:35 -- The P.I.E. method

1:21:03 -- Jim's 'Vowel' strategy for retaining complex information 

1:25:05 -- Digital dementia 

1:31:47 -- Connect with Jim at 'Kwik Brain', and on Facebook, Instagram and Twitter

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Kevin and Tony talk about his latest book, biohacking, and more. After interviewing 50 of the world's greatest financial minds and penning the number-one New York Times best seller Money: Master the Game, Tony Robbins returns with a step-by-step playbook, "Unshakable," a book that takes you on a journey to transform your financial life and accelerate your path to financial freedom.

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Joshua Fields Millburn & Ryan Nicodemus help over 20 million people live meaningful lives with less through their website, books, podcast, and documentary. The Minimalists have been featured in the New York Times, Wall Street Journal, Boston Globe, Forbes, TIME, ABC, CBS, NBC, BBC, CBC, and NPR.

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Kevin talks to Michael Pollan, author of "How to change your mind" about the therapeutic potential of psychedelics. Get the show notes here.

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Kevin is back w/ Tim-Tim Ferriss for this latest installment of The Random Show.

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Kevin & Alex are back together again talking tech. The gents talk bitcoin, flying cars, magic leap, bendable phones and more. Sponsor: A big thank you to Audible, use my link or text kevinrose to 500-500 to get a free book and 30 day free trial. Amazon Prime members… sign up in July and get 3 months for the price of one!

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Kevin's first AMA! Three health tips, favorite supplements, biggest regrets, dealing with fear, how to approach relationships, dealing with haters, Dr. Longo vs Peter Attia, and more!

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A lack of sleep is associated with all types of diseases, including Alzheimer's and cancer. Professor Matthew Walker, Director of UC Berkeley‚Äôs Sleep and Neuroimaging Lab‚ÄĒreveals his groundbreaking exploration of sleep, explaining how we can harness its transformative power to fight disease and change our lives for the better.

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Dr. Adam Gazzaley is a Professor in Neurology, Physiology and Psychiatry at UCSF. There he designs and develops novel software-based brain assessment and optimization tools. He is also co-founder of Akili Interactive Labs, a company developing therapeutic video games. Dr. Gazzaley has filed multiple patents for his inventions, authored over 130 scientific articles, and delivered over 600 invited presentations around the world. His research and perspectives have been consistently profiled in high-impact media, such as The New York Times, New York Times Magazine, New Yorker, Wall Street Journal, TIME, Discover, Wired, PBS, NPR, CNN and NBC Nightly News.

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Serge is a hardcore biohacker and serial entrepreneur. In this episode we talk about Serge's extreme daily regimen of compounds to biohack every aspect of his brain and body. Serge has studied at Cornell, worked at Google, and was youngest in his class at Stanford Business School. Do not try any of this at home.

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I'm a geek. Making new connections with people has always been difficult. Jordan Harbinger (host of The Jordan Harbinger Show) teaches us how to destroy social anxiety and make meaningful connections. Show notes.

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Dr. Valter Longo is director of the Longevity Institute at USC and the Program on Longevity and Cancer at IFOM in Milan. In this podcast, we discuss Dr. Longo's new book, The Longevity Diet, which is the culmination of 25 years of research on aging, nutrition, and disease across the globe.

Dr. Longo has put together a powerful combination of fasting and diet. The diet is that of centenarians (people living 100+ years) combined along with with the scientifically engineered 5-day fasting-mimicking diet (or FMD), done just 3-4 times a year. Dr. Longo designed the FMD after making a series of remarkable discoveries in mice, then in humans, indicating that specific micro-fasts can activate stem cells and promote regeneration and rejuvenation in multiple organs to significantly reduce the risk for diabetes, cancer, Alzheimer’s, and heart disease. Full show notes here.

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Tim Urban has become one of the Internet’s most popular writers. His in-depth and geeky posts have garnered millions of visitors and famous fans like Elon Musk. In this episode, Tim and Kevin talk Bitcoin, VR, how to be more like Elon Musk, cryonics to live forever, and much more. Get all the show notes here.

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Chris Hutchins (ex-Google) is the go-to personal finance hacker for many executives in Silicon Valley. In this episode, Chris teaches us how to select the best credit card for points, earning extra income with your house, how and when to retire (the 4% rule), budgeting tools, and his new startup, Grove. Full show notes at

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Full show notes and links here. Andreas M. Antonopoulos is the author of Mastering Bitcoin (O'Reilly). We discuss the separation of state and money, how bitcoin is the worlds first trust protocol, how mining works, looking at bitcoin from a global perspective, what happens to bitcoin once we have quantum computing, and much more.

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Tim is back with his new book: Tribe of Mentors. We talk about common traits his mentors share, the single question Tim ask himself every day, and of course, what supplements and body hacks Tim is into at the moment.

Full show notes and links here:

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Kevin & Alex are back together again talking tech. The gents talk Apple TV 4K, projectors, VR, disposable tech, Alex hates the cloud, iPhone X, and Pixel 2.

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Kevin speaks with FBI counterintelligence agent and author of "The Code of Trust", Robin Dreeke. You'll learn how to build and maintain trust, icebreakers for a party, the power of establishing a time constraint, the third-party reference technique, and many other trust-building skills.

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Ben Greenfield is a prolific self-experimenting health/fitness guru and host of the insanely popular Ben Greenfield Fitness podcast. In this episode, we dive into Ben's daily routine from waking up until bedtime. Ben holds a Master's degree in exercise science and biomechanics, an ISSN Sports Nutrition Certification, a Serotta Bike Fit Certification, and the highest attainable certification as a Strength & Conditioning Coach by the NSCA. He has competed in the Triathlon World Championships of Olympic, Half and Full Ironman distances, and is the Number 1 ranked triathlete for Triathlon Northwest.

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Soren writes and speaks on the merging of wisdom in modern life. While our technology age offers many benefits, for many people life has become increasingly chaotic, hurried, and stressful. Overwhelmed with a continual stream of emails, text messages, and cell phone calls, awareness of the body goes "off-line" and the present moment is lost. We live "disconnectedly connected," where we are connected to technology, but largely disconnected from that place of balance and well-being that resides in each one of us.

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Ryan Holiday is the author of "The Daily Stoic," "Ego is The Enemy," and "The Obstacle is The Way." In this episode Kevin and Ryan explore the basics of stoic philosophy, showing how you can reframe your thinking to be more like a stoic.

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Bill is the founder and first CEO of Google Ventures (GV). With $3.0 billion under management and investments in Uber and Nest, GV was described as one of the hottest venture funds in Silicon Valley under his leadership. Maris oversaw the growth of the team from 1 to 70+, across 7 offices, 2 continents, and 400 investments.

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If you have an idea or product then growth is always on your mind. Kevin sits down with Sean Ellis, author of "Hacking Growth: How Today's Fastest-Growing Companies Drive Breakout Success."

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Ryan is a serial entrepreneur. He is currently the Founder and CEO of Treehouse, an online school for coding. We explore building new ideas, management tips, and productivity.

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Gary Vaynerchuk is an American serial entrepreneur, four-time New York Times bestselling author, speaker and internationally recognized internet personality.

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Want to launch a new product or service? Product Hunt is the place to do it. Learn how Ryan got started and how he grew his idea to millions of users.

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Elon Musk talks comics, favorite books, starting a company, and more. This is a "best of" broadcast from Kevin's Foundation series.

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Jesse Lawler is the host of Smart Drug Smarts, a podcast for people interested in maximizing their brains, both in health and utility, using the latest findings in neuroscience. Kevin and Jesse talk all things brain enhancement.

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What if you were paid to sleep more, and your company bought you flowers? Have a listen to Jason reimagining company culture and benefits. Warning: You might quit your job.

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You've probably used a Moleskine in the past, but are they worth the price? Kevin interviews Brad Dowdy, notebook and pen expert, to find out who makes the best notebook. They geek out on paper, binding, and durability.

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Dr. Patrick is my go-to scientist for all things longevity, nutrition, and body hacking. In this episode, you'll learn why I'm freezing myself, the benefits of fasting, a supplement that's a great pain killer, and a drug that might extend life by 17%.

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