Hey everyone! 👋 Get ready for a conversation that might just change how you see your own potential. This episode is all about Dr. Andrew Huberman, a renowned neuroscientist and tenured professor at Stanford School of Medicine. But his journey to the pinnacle of science is anything but conventional. 🤔 Imagine this: Before he was a world-class scientist, he was a self-described "feral" teenager—a skater punk, kicked out of high school, hanging out in gritty urban plazas, and feeling completely lost. His life was a world away from academic prestige. So, what changed? How did he turn everything around? The answer lies in the very subject he now teaches: the incredible, malleable power of your brain. 🧠 Dr. Huberman didn't just study neuroplasticity; he used it to rebuild his own life from the ground up. His story is living proof that transformation is possible, no matter where you start. In this episode, we dive into the practical tools and fascinating science that he champions. You'll discover: * The #1 breathing hack 😮💨 to crush anxiety in less than a minute. (It's called the "Physiological Sigh," and it's a game-changer.) * Why you lose focus 🎯 and how to harness the brain chemicals (hello, acetylcholine!) to laser in on your goals. * A simple "visual reset" trick 👀 to calm your nervous system instantly, just by looking at the horizon. * The real role of dopamine 🚀—it's not just about pleasure! Learn how this molecule fuels your motivation and keeps you from quitting. * His personal "rock bottom" moment that became the catalyst for everything, proving that action always comes before feeling motivated. We'll also explore his cutting-edge insights into addiction, why our society feels so divided, and why he believes the next step in human evolution is learning to master our internal state. 🧘‍♂️ His message is profoundly hopeful: You are not hardwired. You have more control over your mindset, focus, and overall well-being than you think. Whether you're seeking a story of incredible personal turnaround 🦋, or you're ready to grab the keys to your own nervous system, this conversation is for you. Press play, and let's unlock the power of your brain together. ▶️

今天，想跟你聊一位超酷的科学家——斯坦福大学的神经生物学教授，安德鲁·休伯曼博士。🧑‍🏫 但先别被“斯坦福”这个光环吓到，因为他的故事，可能比你看过的任何一部热血动漫都更传奇。🎬 你敢信吗？🤔 这位在顶级科学圈里闪闪发光的大佬，年轻时是个被高中开除❌、混迹于旧金山街头、整天与滑板🛹和朋克摇滚🤘为伴的“野孩子”。他住过破棚屋，在百吉饼店🥯打工，人生一度看不到未来。 那么，是什么让这个“迷失”的少年，最终实现了如此惊人的人生逆转？🔄 答案，就藏在我们每个人的头颅里——我们那拥有无限潜力的大脑。🧠 休伯曼博士自己的人生，就是“神经可塑性”最燃、最真实的广告！他不是天选之子，他是通过一系列的痛苦、觉醒和科学方法，亲手“重塑”了自己大脑线路的实践家。💪 在这期节目里，我们不会枯燥地罗列论文📚，而是循着他充满烟火气的人生轨迹，去挖掘那些我们马上就能用的大脑秘密： * 你会听到： 他是如何从被恐惧😨驱动，转变为用科学方法驾驭专注力🎯的。他甚至有个超简单、一学就会的“专注力秘诀”！ * 你会了解： 为什么我们总拖延⏳？为什么压力😫一来就想逃？这背后，是多巴胺💎、肾上腺素🔥 在我们大脑里上演的精彩大戏。 * 你会收获： 一套实实在在的“自我调节工具箱🧰”。当你焦虑到无法呼吸😮‍💨时，有一种被科学验证的、“最快”的呼吸法能让你几十秒内恢复平静😌；当你缺乏动力😴时，一个简单的“视觉技巧👀”就能帮你重置状态🔄，像给大脑来了次快速重启。 我们还会深入一个扎心话题：为什么我们越来越容易愤怒💢、成瘾🚬，并且立场极端两极分化⚔️？休伯曼博士从神经科学的角度给出了神解读，并指出，未来的核心竞争力，是学会控制我们的内在状态🌊➡️🍃。 他的故事与科学，最终指向一个充满希望的核心：我们，永远拥有改变的可能。 🌈 无论你正处在人生低谷🌄，渴望一次蜕变；还是只想更好地管理情绪、提升效率——这期节目都会为你带来一束光，和一套强大的科学工具。🧰 准备好一起探索你最强大的器官了吗？🎧 让我们开始吧！

Are you living an Anti-Fragile life? Forget mere resilience and throw out the tired idea of "robustness." Those concepts only mean surviving a shock and staying the same. This groundbreaking deep dive reveals the secret philosophy that allows people, organizations, and nature itself to actually benefit from stress, volatility, and disorder. We’re talking about becoming a Hydra, where cutting off one head only causes two stronger ones to grow back. We kick off this essential conversation by exploring the profound realization that half of life has no name—the phenomenon of Antifragility. We dive into why the complexity of the world demands a radical shift in how we approach risk, uncertainty, and decision-making. If you’re tired of chasing stability, prepare to learn why seeking safety often leads to fragility, creating a "time bomb called stability" 💣 that makes systems vulnerable to massive, catastrophic failure. 🚨 Warning: Your Experts Are "Fragilistas"! We challenge the modern obsession with prediction and centralized control. Why do sophisticated modern cultures increasingly build blindness to the mysterious, chaotic elements of life? Because of the Fragilistas! These are the highly educated, suit-and-tie wearing individuals who make you engage in policies where "the benefits are small and visible, and the side effects potentially severe and invisible". Find out why conventional models fail spectacularly in Extremistan (the domain of massive, rare consequences) and why our track record in forecasting significant rare events is essentially zero. We expose the terrifying vulnerability of the Great Turkey Problem 🦃—where history consistently fools us into believing we are safe right before disaster strikes. We argue that the whole mission in life is simply "how not to be a turkey". 🔓 Unlock the Secrets to Gaining from Errors The core of Antifragility lies in finding the fundamental asymmetry. If you have more upside than downside, you automatically benefit from randomness. Discover the proven methods to transform fragile situations into opportunities: 1. The Barbell Strategy 🏋️‍♀️: Learn why mixing extreme safety with extreme speculation is superior to the mediocre, middle-of-the-road approach. We examine why the seemingly prudent path can be the most dangerous—and how to implement the "90 percent accountant, 10 percent rock star" strategy in your own life. 2. Optionality (The Ultimate Weapon) 🎁: Find out why "an option is the weapon of antifragility". Optionality gives you the right to benefit from favorable outcomes without the corresponding serious harm from negative ones—allowing you to be stupid and still do very well. 3. Skin in the Game ⚖️: At its heart, this is an ethical imperative. We look at the malignant transfer of fragility where one party reaps the rewards (like former Treasury Secretary Robert Rubin collecting massive bonuses) while the collective bears the hidden risks. Learn why speculative risk taking is mandatory if you hold a strong opinion—otherwise, your talk is just cheap. We contrast the wisdom of those who live by "deeds" (like Fat Tony, the smeller of fragility 👃) against those who live by "words" (like academics and bureaucrats). This is the battle between the Thalesian (focused on payoff and exposure) and the Aristotelian (focused on truth and falsehood). Tune in to discover how embracing disorder—from noisy cafés to intermittent fasting—is essential for intellectual, biological, and economic success. Stop letting modernity squeeze the vitality out of your life! Chaos isn't something to hide from; it's something to consume. Don't just survive uncertainty—conquer the unseen, the opaque, and the inexplicable. Click subscribe and start leveraging the beautiful power of Antifragility today! 🚀

嘿，你是否曾经： 明明很累却忍不住刷手机到凌晨？🛏️📱 立下flag第二天就被打回原形？🚩😭 对“自律”又爱又恨，总觉得哪里不对劲？ 这期节目可能会彻底颠覆你的认知—— 因为我们发现，那些关于“意志力”的鸡汤，可能从一开始就错了！🤔 你将听到： 🔥 一个惊人的真相：为什么越放纵反而越空虚？ （提示：你的多巴胺基线正在被悄悄改变…） 💡 杜罗夫的“极端自律”背后： * 他20年不碰酒精、咖啡的深层原因 🚫☕ * 每天300个俯卧撑，真的只是为了健身吗？💦 * 为什么他宁愿关停Telegram也绝不交出用户数据？🔐 🚀 创业者的“反常识”操作： * 只用40人团队如何撑起10亿用户？ * 为什么拒绝90%的广告收入反而更赚钱？💰 * 面对政府施压，他如何发动“数字抵抗运动”？🛡️ 🎯 更有这些让你恍然大悟的瞬间： * 那个让小鼠社会崩溃的“天堂实验”🏰🐭 * 为什么竞争反而让我们更幸福？ * “行动在前，感觉在后”的神经科学依据⚡ 这不是一碗鸡汤，而是一场关于自由、成瘾与人类潜能的硬核对话。我们会用最直白的语言，拆解那些听起来很“玄”的概念——比如为什么帕维尔说“恐惧和贪婪是自由最大的敌人”？为什么他坚信“限制让我们更强大”？ 如果你也曾： * 在自律和放纵间反复横跳 🎢 * 对科技又爱又恨 🤖 * 好奇那些“反人性”的成功者到底怎么思考 那么，这期节目就是为你准备的！🎧 点击订阅，解锁你的大脑使用说明书~ ✨ PS：内含一个能让第二天效率翻倍的神秘早晨routine 😉

Welcome to an extraordinary deep dive into the mind and life of Pavel Durov, the founder and CEO of Telegram—a messaging platform actively used by over 1 billion people worldwide. This isn't just an interview; it's a revelation on extreme self-discipline, unparalleled business efficiency, and principled resistance against the world’s most powerful forces. Prepare to have your understanding of success, technology, and your own brain completely rewired. 🧠✨ Pavel Durov is often described as a modern ascetic, a figure shrouded in myth: the billionaire who owns 100% of his company, avoids alcohol, tobacco, coffee, pills, and illegal drugs for over 20 years. We confirm the astonishing reality: Is he truly the disciplined, stoic human the world imagines, performing 300 push-ups and 300 squats daily? Yes, he is 100% that guy. 💊 The Science That Kills Your Motivation We kick off with life-changing neurobiological insights that underpin Pavel’s philosophy of abstinence. Stop chasing "dopamine hits" which, neurobiologically, don't exist as you think! We reveal the dangerous truth: when you pursue huge peaks in dopamine from activities like scrolling social media, video games, or pornography, your dopamine baseline level subsequently drops. This is the core mechanism of addiction, explaining why repetitive engagement raises your "hedonic threshold," making it harder to enjoy real life, relationships, or work. Learn the only way to replenish your dopamine system and reclaim motivation, a secret that fuels Pavel's focused life. ⚔️ Life on the Line: Censorship, Poison, and Principles Durov has spent his entire life fighting for freedom, often finding himself in the crosshairs of powerful governments. We get the gripping details of the apparent poisoning attempt in 2018, where he collapsed and thought he was going to die, only to emerge feeling "even more free". He explains how he conquered the fear of death, enabling him to resist immense pressure and stay true to his promise: Telegram has never shared a single private user message with any government or intelligence agency. Hear the shocking account of his recent, absurd "Kafkaesque" arrest in France and the subsequent pressure from intelligence agencies attempting to force Telegram to censor political voices in European elections—pressure he vehemently refused. 🚀 The 40-Man, Billion-User Empire How does Telegram constantly out-innovate the tech giants, launching features years ahead of the competition? The secret lies in a radical efficiency model: the core engineering team supporting over a billion users consists of only about 40 people. Pavel reveals how this forced automation ensures speed and reliability, prioritizing efficiency over headcount. Plus, discover the unconventional revenue model that led Telegram to achieve profitability in 2024, despite sacrificing an estimated 80% of potential ad revenue by refusing to exploit user data. We discuss the booming TON blockchain integration and the high-value digital collectibles (NFTs) that sold millions in minutes! This is a rare look inside a life lived on the razor's edge of principle, discipline, and massive technological influence. Press Play to unlock the secrets of true independence and unwavering focus! 👇🎧

你是否也曾想象，自律就是一场场与欲望的搏斗，脑海中闪过大卫·戈金斯（David Goggins）那样“苦行僧”式的拼搏画面？ 每次想到要“自律”，就感到一阵莫名的烦躁和抗拒？你可能以为，成功人士之所以成功，是因为他们能够长期忍受痛苦，强迫自己做不喜欢的事情。 但如果我告诉你，你对自律的理解，可能一直都是错的呢？ 真正的成功者，他们的秘诀并非“忍耐”，而是“热爱”！ 他们热爱健康饮食，热爱他们的事业，甚至热爱那些在旁人看来“艰难”的挑战。对他们来说，这份热爱本身就是他们的竞争优势，让他们能够毫不费力地追求目标。 【核心启示：自律是身份的特征，而非意志的强迫！】我们常常误以为自律是一种外力，需要不断鞭策自己。但实际上，自律并非“构建”出来的，而是“发现”出来的。 它深深植根于你的身份认同之中，是“我是谁”的一部分。 一个健身爱好者，每天去健身房、健康饮食，对他们而言不是痛苦，反而是不做才会痛苦！ 【你并非不自律，只是目标错了方向】令人惊讶的是，你可能已经是一个“极度自律”的人了！ 只是你“自律”的方向，或许是朝着一个你并不满意的、甚至是平庸的生活前进。 你的大脑是一个目标实现机器，它会根据你内心深处的目标来过滤现实，塑造你的行为。 如果你觉得做“对的事”很困难，那往往是因为你潜意识里有一个更强大的目标在作祟——那就是“保持现状”。 【从“迷茫”到“热爱”的蜕变之路】如果你正处于那种“不上不下”的“混沌期”（limbo），对现状不满，却又无力改变，恭喜你，这正是你转变的实验室！ 这种痛苦并非惩罚，而是改变的信号。 关键在于，你需要变得高度察觉当前生活带来的痛苦，让这种痛苦的程度超越其他一切，直到你再也无法忍受，觉得除了改变别无选择。 这将促使你经历一次“心理上的触底反弹”，从而在瞬间完成蜕变，爱上那些曾经看似艰难的事情。 在本期播客中，我们将带你： * 识别内在目标： 揭示那些深藏在你潜意识中，左右你行为的真正目标和身份认知。 * 培养战略性不适： 学会如何通过“战略性不和谐”来放大你对现状的不满，激发改变的强大动力。 * 优化你的环境： 掌握如何精心策划你的物理和数字环境，让它们成为你新身份的“助推器”。 * 拥抱自我实验： 探索找到那些你“欲罢不能”的事情，让自律不再是负担，而是充满乐趣的自我探索之旅。 准备好告别挣扎，让自律成为你自然而然的本能了吗？让我们一起，重新定义自律，解锁一个充满活力和可能性的全新自我！

In this audio Dan discusses why discipline comes from clarity, not force, and if you have to force yourself to do hard things you will lose. Discipline is a feature of identity and if you can reprogram your mind, what used to be hard becomes easy. Read my letters: letters.thedankoe.com Life reset prompt: letters.thedankoe.com... My first book, The Art of Focus: theartoffocusbook.com My second book, Purpose & Profit: thedankoe.com

Welcome to "The Human Handbook," your essential guide to navigating the complexities of modern life with clarity and calm. In this insightful podcast, we sit down with Dr. Julie Smith, a renowned clinical psychologist with millions of followers, to unlock the practical wisdom that can transform our daily experiences. Forget the idea that perfect is possible; instead, discover powerful, evidence-based tools to genuinely thrive amidst life's inherent stress, pressure, and overwhelm. Dr. Smith shares her unique journey from a private therapy room to becoming a global mental health educator, driven by a simple, profound belief: essential psychological knowledge and life skills shouldn't be hidden away or cost a fortune. She candidly discusses her initial reluctance to join platforms like TikTok, initially fearing peer judgment and the impossibility of condensing complex ideas into short videos. Yet, the overwhelming response, reaching not just young people but also parents and grandparents, proved a universal hunger for quality, accessible mental health advice. In this episode, Dr. Smith unpacks crucial concepts that can profoundly impact your well-being: * Beyond Quick Fixes: Learn to distinguish between instant gratifications that offer temporary relief (like reaching for wine or food) and the harder, long-term strategies that truly foster resilience, such as "sitting with it and feeling it". * Uncover Your Core Beliefs: Explore how early life experiences and relationships shape our deeply held, often unconscious, beliefs about ourselves, influencing our behaviors and choices today. Understanding these patterns is the first step towards breaking cycles that keep us stuck. * Values Over Goals: Discover the profound difference between achieving fleeting goals and living in alignment with enduring values. Dr. Smith introduces her practical "values check-ins," offering a simple yet powerful way to assess if your daily actions truly reflect what matters most to you. * The Power of Small Shifts: Embrace the idea that meaningful, sustainable change is built "bit by bit," through consistent, manageable actions, rather than drastic, terrifying overhauls. * Harness Your Physiology: Find out how simple actions like exercise, music, human connection, and crucially, prioritizing sleep, can immediately impact your mood and mindset, helping you shift out of a bad day. You'll learn why neglecting sleep can diminish performance and overall well-being. * Redefine Confidence: Move beyond fluffy affirmations and learn how genuine confidence is built through action and experience, by embracing vulnerability and taking manageable challenges. * Breathe Your Way to Calm: Understand the powerful, often underestimated, role of breathwork in regulating your anxiety response, with practical techniques like "box breathing" that you can use anywhere, anytime. * The Fabric of Human Connection: Reaffirm the vital importance of relationships, not just as sources of joy, but as our "inbuilt stress resilience mechanism" – a fundamental human need often overlooked in our individualistic world. Dr. Smith's insights remind us that while life will always throw challenges, we don't have to face them without an "arsenal of tools". She offers a refreshing perspective on happiness, acknowledging it as a fluctuating feeling rather than a constant state, and emphasizes the importance of making conscious choices aligned with your values, even when emotions rage. Tune in to equip yourself with the "life skills" that genuinely empower you to live a more fulfilling and authentic life.

朋友们，欢迎来到这期深度对谈！今天我们要聊的，可能是你在现代世界最被低估、却也最硬核的生存能力——「高能动性」（High Agency）。 什么是「高能动性」？ 它有点难用一句话讲清楚，但你一旦get到，就会发现它无处不在。就像有人说的：“我没办法定义它，但当我看到它的时候，我就知道是它。” 来，想象一个极限场景： 你浑身污垢，在一个陌生国家的监狱醒来，几天没喝水。这时门下塞进一部手机，你只能打给一个人求救——你会打给谁？ 答案不取决于他多有钱、读过多少书，而在于他有没有一种「把事做成」的能力。那就是高能动性。 说白了就一句话： 你是那个「主动搞事情」的人，还是那个「总被事情搞」的人？ 这种差别，在现实中简直魔幻。 你看 SpaceX，用「腹部翻转」回收火箭，硬是把科幻片情节搬进现实；而另一边，英国 Northern Rail 火车系统，到今天还在用传真机沟通…… 为什么有人能对抗地心引力，有人却摆脱不了一台传真机？ 差别就在于「能动性」。 这期内容，我们不只聊概念，更带你直面那些把潜能拉满的真实故事，给你几个「忍不住想行动」的诱惑点： 🏠 10岁房产大佬： 一个7岁小孩，靠刷YouTube自学翻修房子，10岁已经买下人生第一套房产。我们是不是太小看「年轻人能做到的事」了？ ✈️ 不信却依然干到底： 莱特兄弟在首次飞起来的一年前，还说“人类一千年内都飞不起来”。那他们为什么继续造飞机？因为他们信的不是「感觉」，而是「结果」。 🛏️ 帕特尔家族：从零到占据美国汽车旅馆业： 一群在乌干达失去一切的移民，硬是靠家族互助和资源整合，在美国拿下70%以上的汽车旅馆市场。他们不是被命运安排，而是亲手改写命运。 当然，我们也会拆解那些让你「卡住不动」的陷阱——有时候，避开这些坑，比学什么方法论都重要： 🌀 内卷型陷阱（The Midwit Trap）： 你是不是总把简单的事搞复杂？做一件事之前，先写五年计划、看一百个TED演讲……结果第一步永远没开始？ 💭 沉思陷阱（The Rumination Trap）： 大脑是不是总在循环播放“万一失败了怎么办”？认知行为疗法（CBT）告诉我们：行动才是焦虑的解药。把重大决定看作一场“实验”，用真实数据打破内心的灾难剧本。 🎯 模糊陷阱（The Vague Trap）： “我要怎么变快乐？”——这种问题问了也白问。我们要学游戏设计师那样，把大目标（比如“治癌症”或“做个网站”）拆解成可以立刻上手的“第一关”。 只要不违背物理定律，所有问题都有解法。听完这期，你会学会把人生中的挫折，都看作「可以解决的能动性问题」。 从今天起，别再让生活拖着你走。 去做那个创造剧情的人，而不只是剧本里的角色。 你，准备好开启你的高能动性模式了吗？ 点击播放，我们马上开始。

What if the difference between success and struggle wasn't luck, but Agency? George Mack returns to reveal the most undervalued idea of the 21st century: happening to life, not letting life happen to you. Discover why all problems are solvable—from landing rockets (SpaceX) to flipping houses at age 10, like Cole Summers—and how low agency traps (like the Midwit or Rumination traps) keep you stuck. We contrast these peak achievers with everyday low agency, like the compliance test or UK trains still running on fax machines. Learn the four pillars of high agency, including the crucial bias to action, and how adopting an "experiments" approach can help you escape the rumination 'doom loop'. This is the essential mindset shift you need to achieve "escape velocity" and stop being passively pulled by the current.

你感到迷失、疲惫，被永无止境的短期压力任务所困扰吗？如果你没有计划，那么社会早已替你规划了数十年的人生——你正在按照别人的目标生活。 这不是你不知道自己想要什么，而是你害怕去完成必须的工作，才能逃离那个你深恶痛绝的人生：一份讨厌的工作、一个不喜欢的身体，甚至是一个厌恶你的心智！ 停止机械化生活，这期播客将为你揭示能彻底改变你未来的内容： * 揭露你“反向愿景”的秘密力量： 让你立即行动的“正面恐惧机制”，识别你不想重复的经历和工作，这是你转变的第一步，也是你创造产品和价值的底层逻辑。 * 如何获得绝对专注力： 成功人士为何会“消失”数月，只为纯粹聚焦于一个有意义的目标？你将学会如何制定一个比生活中的所有分心事物都更有引力的未来计划。 * 你需要的唯一框架： 一个单一的框架，足以决定你成功的全部。无论你想创业、建立产品，还是进行一次有益的对话，这12条“创造法则”都将成为你人生的指路明灯。 * 每天只做三件事，实现突破： 你不需要动力，只需要将你的愿景分解为简单到你无法抗拒的每日任务。我们将教你如何每天推动那三个关键杠杆，确保你正在取得进步，而不是在原地踏步。 * 财富与生活无需牺牲： 如何在不背叛你的愿景（比如不牺牲家庭或健康）的前提下实现财富？答案隐藏在对目标的限制之中，它将迫使你产生创造力。 * 立即停止的致命错误： 如果你只做与其他人相同的事情，你注定只会得到与所有人相同的结果。本期将指导你如何运用“实验精神”和“好奇心”，找到只属于你的道路。 你的未来自我正在看着你的每一个举动，它们不喜欢看到的结果。 做出更好的决定，从现在开始掌控你人生的“透视与感知”！ 立即点击，开始你的12条法则之旅。 否则，你将继续坐在痛苦中，直到生活再次恢复“均衡”，然后再次回到你那不愿改变的起点。

DISAPPEAR. COME BACK UNRECOGNIZABLE. (The 12 Rules Elite Performers Use to Rewrite Reality) Are you tired of feeling stuck in never-ending, stress-inducing short-term tasks? You are about to discover the single framework that will determine the entirety of your success. This isn't motivation—it's mandated action. Most people struggle because they lack a plan that holds more gravity than the distractions in their life. Meanwhile, society has been planning their life for decades. This week, we expose the system that helps you force pure focus on your vision, ensuring your psyche craves actualization and Transcendence. Inside this 30-minute guide, you will learn how to instantly: * Weaponize Your Worst Fears: Discover the Anti-Vision, a positive fear mechanism that instantly kicks you into action, ensuring you eliminate the life that you do not want to live. * Fix Your Decisions in 30 Seconds: Understand why your standards—from your bank account balance to your nutrition habits—are keeping you trapped, and how to stop accepting your current situation to move forward. * Identify Your 3 Daily Levers: Stop doing what doesn't matter. Learn how to pinpoint the priority tasks that instantly move the needle toward building your business, achieving rare results, and creating a life of meaning, money, and impact. * Achieve Clarity or Risk Catastrophe: Why waiting for a negative event to force change is costing you royally. Learn the 12 Rules of Creation that ensure every decision you make is filtered through a Vision and aligned with the future self you want to become. Your current life is the manifestation of your past choices. It's time to build a story worth telling. Do you have the courage to take control?