The Better Show

Our Latest on Health, Productivity and Current Obsessions May 03, 2023

· Renu cold plunge - https://www.renutherapy.com/

· Andy Galpin on The Andrew Huberman podcast - Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series

· Outlive by Peter Attia - https://peterattiamd.com/outlive/

· The one-year cumulative mortality for individuals hospitalized due to a fall causing fracture was 25.2% (63 deaths) [10]. In regional studies, non-fatal injuries were more prevalent than fatal. A study conducted in India also showed that mortality after a fall is 25% : https://bmcemergmed.biomedcentral.com/articles/10.1186/s12873-023-00784-z

· Quality Coffee, Quality-of-Life | Olympia Coffee Roasting – Olympia Coffee Roasting Company

· Lumen - metabolic measurement device https://www.lumen.me/

· Nintendo Switch - https://www.nintendo.com/switch/

· Journey (video game) - https://thatgamecompany.com/journey/

· Astronaut - https://en.wikipedia.org/wiki/Edgar_Mitchell

· How to Change Your Mind by Michael Pollan - https://michaelpollan.com/books/how-to-change-your-mind/

· OWYN Protein shakes - Plant Based High Protein Shakes| Pro Elite | OWYN (liveowyn.com)

· TXG YouTube channel - https://www.youtube.com/@txgxccgolf

NFTs, DAOs and how the block chain will change our future Oct 08, 2021

We hope you’re happy with the new format and find this episode interesting. We look forward to hearing about your experiences and wisdom on this topic in the Better Show Cafe on Facebook.

Give us a call on the Better Show community line at +1 971–333–8007, or drop us a note on Instagram to share your story with others in The Better Show community. You can also email us at hi@bettershow.io. We look forward to hearing from you!

Here are some highlights from this episode:

11:58 — What is an NFT and why would someone pay for one?
33:20 — March and Ian summarize the significance of blockchain technology and how it will change much of how we
34.45 — March shares a “quick hit” book that has piqued his curiosity lately, Buddhism without Beliefs by Stephen Batchelor.

We’d love to benefit from your wisdom on NFTs, DAOs, and the blockchain so drop us a note on Facebook, Instagram, & Twitter and share your story with others in The Better Show community. Or you can email us at hi@bettershow.io. We can’t wait to hear from you!

Show Notes

1:32 — Where we’ve been with the show and how COVID gave us a chance to pause and reflect on what we want to accomplish with the show.
4:02 — Our goals for show and how we want to bring more to our listeners and the Better Show community.
9:54 — Ian shares his curiosity about NFTs (non-fungible tokens) and DAOs (distributed autonomous organizations)
11:58 — What is an NFT and why would someone pay for one?
16:00 — How NFTs relate to works of art.
22:05 — What is a DAO (distributed autonomous organization)?
23:50 — Darren provides an example of how a Coke machine could work as a DAO.
26:31 — Ian describes how a DAO works as a democratic organization.
29:35 — The operational (and trust) benefits of a DAO.
33:20 — March and Ian summarize the significance of blockchain technology and how it will change much of how we
34.45 — March shares a “quick hit” book that has piqued his curiosity lately, Buddhism without Beliefs by Stephen Batchelor.

Mentions

📖 Book: Buddhism without Beliefs by Stephen Batchelor.
💬 Community: Better Show Cafe on Facebook

Relaunch Teaser - We're coming back! May 17, 2021

Like a phoenix rising from the ashes, after a 250 day hiatus, The Better Show is returning. Same hosts, new format! Deep dive discussion on what we’re currently exploring on our journey to getting better, with a new community twist too!

Better Coffee: Part 2 Sep 11, 2020

Show Notes

1:55 — We recap our conversation in part 1 about why coffee matters.
7:07 — Darren and March discuss Bulletproof coffee.
8:40 — Darren tells the story of how he first became interested in coffee and espresso.
13:22 — Ian explains the art of roasting coffee beans.
18:43 — The trade-off between acidity and bitterness.
20:58 — The chemistry of coffee roasting and the importance of drying out the beans.
26:26 — Ian explains how different coffee roasts are defined and how roasting coffee is a little like popping popcorn.
34:40 — The goal of a good coffee roaster and how they balance different flavors in the bean roasting process.
37:10 — The 5 stages of roasting coffee and what happens at each stage.
37:44— How sugar content is affected by the roasting process and what that means to the final flavor of the drink.
39:39 — The chemistry of caramelization and the joys of a good crème brulee.
43:01 — March finds some similarities between coffee roasting and aging whiskey.
43:59 — March introduces his new puppy, Leonard, to the YouTube audience.
47:10 — Acidity versus bitterness and how we taste the different flavors.
51:05 — Acidity versus aromatics and a short diversion to reflect on the taste of crayons. 🙂
54:00 — Ian previews part 3 where we do a live coffee tasting (also called a cupping).

Mentions

📖 Book: World Atlas of Coffee
📺 Documentary: Barista
📺 Documentary: Baristas
📦 Product: Library of coffee aromas

Better Coffee Part 1 Aug 21, 2020

Show Notes

8:05 —Ian answers the question why does coffee matter and why you might want to start exploring the world of coffee.
11:40 —The 1st, 2nd, and 3rd “waves” of coffee history.
12:05 — The connection between coffee and cultural histories across the world.
15:25 — The depth of the world of coffee and how it compares to the world of wine.
19:19 — March shares how he was first introduced to coffee and how he consumes it today. and
26:31 — Darren shares how he discovered espresso in anticipation of a trip to Italy.
31:19 — Darren recommends Zimbabwe coffee.
32:41 — Ian shares his journey of becoming passionate about coffee and shares how he was first introduced to coffee at the famous Espresso Vivace.
36:20 — What is commodity coffee and how does it differ from specialty coffee?
41:40 — Ian shares the source of his fascination with the world of coffee.
46:45 — What is the difference between the origin of coffee and its variety?
55:55 — Ian breaks down some of the best varieties of coffee.
1:08:30 — Different ways to process coffee.
1:12:46 — How coffee is graded and what does a coffee’s “grade” actually mean.

Mentions

📖 Book: World Atlas of Coffee
📺 Documentary: Barista
📺 Documentary: Baristas
📦 Product: Library of coffee aromas

Starting a Garden with Carmen Johnston Aug 04, 2020

Show Notes

0:58 — Ian gets hungry for fresh veggies and Darren realizes that he knows someone who can help.
4:58 — Darren welcomes Carmen Johnston to the show.
7:19 — Darren learns a French term for a “kitchen garden”.
7:59 — How gardening has become more popular since the COVID-19 pandemic.
9:02 — Carmen gives us all permission to kill plants on the journey of learning how to do it.
10:01 — How to get started without the need for a lot of space.
12:30 — How to tell whether you are buying good soil.
14:50 — Carmen weighs the pros and cons of use seeds versus starters.
16:41 — Identifying the easy veggies to start growing.
17:33 — Gardening as an exercise for home schooling.
19:27 — Why you really want to grow tomatoes at home if you can and tips for growing tomatoes.
23:22 — How to keep your herbs from “going to flower”.
26:48 — How to know when (and how much) to water your plants.
31:30 — How to know which plants will grow in your area.
35:26 — The social aspect of gardening and how to leverage your local community to expand your knowledge and share your produce.
38:21 — The magic of gardening in motivating kids to try new foods.
41:40 — Carmen gives us her email and offers to provide personal advice to The Better Show community.
44:29 — Ian, March, and Darren reflect on the tips from Carmen.
46:19 — March makes a connection between gardening and venture capital.
48:20 — The incredible growing environment of Ireland.
52:40 — March reflects on the tips from Carmen that stood out most to him.
55:16 — Ian is surprised at how many aspects of life can be improved by gardening.
58:08 — Darren is inspired by the community aspect of gardening and how it can help strengthen our social fabric.
59:20 — March shares resources for community gardening and community supported agriculture.

Mentions

📰 Blog: Four container gardens to plant today
📰 Magazine: Southern Living Magazine
📰 Website: Carmen Johnston Gardens
📷 Social Media: Carmen Johnston on Instagram
📦 Product: Grow Box for vegetables
📰 Online Tool: Growing Calendar from Burpee.com
📦 Product: Kitchen Herb starter kit

The Power of Music Jul 15, 2020

Show Notes

3:47 — March discusses his interest in this topic and the benefits of music including increased ability to concentrate, improved performance in mathematics, improving mood and reduction of pain.
4:55 — Darren and Ian share their relationship to music and their background with playing instruments.
13:01 — Darren recommends an episode of Every Little Thing podcast titled “Secrets of the Symphony”
13:55 —March shares his experience learning to play piano and the profound experience he had after picking it up after a long break.
24:01 — Why does listening to music have so many benefits?
27:37 — How educators use music to aid in memorization.
29:42 — How to use music to improve your cognitive function.
30:30 — What is music therapy.
37:51 — Using music to improve your health including how to use music to motivate yourself to move.
44:09 — Using music for pain reduction.
46:04 — Using music to improve your mood.
48:31 — The inclusion of music on the Voyager space probe.
49:58 — Ian is curious about whether it’s important to listen to a wide variety of music.
53:29 — The benefits of playing music.
56:30 — We recommend our “Better Next Step”.

Mentions

📱 App: Endel personalized soundscapes
📱 App :Bubl Draw —creative drawing with music for kids
📦 Product: SleepPhones comfortable headphones for sleep
🎙️ Podcast: Every Little Thing podcast titled “Secrets of the Symphony”

Andrew Grant-Thomas: EmbraceRace Jul 07, 2020

3:28 — We discuss why the topic of equity is important and why we were inspired to explore this topic further.
6:40 — March welcomes Andrew Grant-Thomas to the show and we learn a little about his background and how he began his work on EmbraceRace.org.
10:06 — Andrew discusses the resources that EmbraceRace provides and how those tools address different aspects of racial equity.
13:47 — Becoming more aware of racial inequities in everyday life and how to begin talking to your children about race and racial justice issues.
17:55 — How tying school funding to property taxes is a factor in continuing racial inequity.
21:19 — How are the recent developments in the US and abroad have increased the level of interest in the resources that EmbraceRace.org provides.
26:50 — Andrew recommends a few practical things that people can do if they want to help support the cause of racial equity.
32:15 — Ian, Darren and March reflect on the interview with Andrew and some of the things that resonated most with us.
35:45 — Ian reflects on how children might be an underserved group when it comes to racial education.
41:04 —Ian noted the comment that Andrew made about “there may not be a sideline to stand on anymore”
42:25 — Darren reflects on how there are a variety of ways to contribute to the cause of racial justice and how at some level we are all on a journey towards being better.
47:17 — “Just because you know what’s going on doesn’t mean that you know how best to address the problem.”
51:10 — March shares some historical polling data on trust in the police and speculates how the numbers might have changed recently.
53:17 — Darren shares how Andrew’s example of how unconscious bias in how people shop for schools was a point that really resonated with him.
57:14 — We explore the issue of inequity of schooling and practical ways to help improve equity in schooling.
59:56 — Ian proposes a more constructive way to frame the conversation by focusing on what society gains by increasing racial equity rather than what some people need to give up for the benefit of others.

Mentions

📰 Website: EmbraceRace
👥Social Media: EmbraceRace on Facebook
📺 Webinar: Supporting Youth Leadership and Activism
📺 Webinar: “How do I make sure I’m not raising the next ‘Amy Cooper’?”
📖 Book: So You Want To Talk About Race by Ijeoma Oluo

Better Pet Adoption: Part 2 Jun 23, 2020

Show Notes

3:10 — We take a moment to recognize the importance and express our support of the racial justice movement in response to the recent killing of George Floyd in Minneapolis.
5:26 — We share a list of reputable organizations working to further the cause of racial justice.
14:30 — Is a pet store a good place to find a pet to adopt?
15:00 — What is a puppy mill and what kinds of conditions do animals endure in puppy mills.
18:49 — Darren recommends a Netflix series called Rotten that exposes the realities of our food chain.
20:26 — How to find a reputable pet seller.
22:02 — How to identify a responsible breeder.
24:40 — Darren shares how he and his wife, Mardee, confirmed that the rescue they worked with in Texas to adopt Ellie was reputable.
26:28 — Online resources for finding a new pet.
28:00 — What to expect when adopting a new pet including what fees and costs are appropriate.
31:13 — Using the breeder or rescue organization to learn about your new pet.
36:26 — Resources to find service animals.
39:30 — How to help your local animal rescue services.
40:30 — Different categories of service animals.
43:25 — Other things to consider before adopting a new pet.
47:35 — The surge of adoptable ducklings and rabbits that occurs right after Easter.
48:30 — Darren advocates for pet insurance.

Mentions

💲 Pet Insurance research: Consumer’s Advocate review of pet insurers
🐕‍🦺 Organization: Dogs for the Disabled
🐕‍🦺 Organization: Canine Partners for Life
🐕‍🦺 Organization: American Foundation for the Blind
🐕‍🦺 Organization: Canine Good Citizen program from the American Kennel Society (AKC)
📰 Website :Petfinder.com
📰 Website: Adopt-a-pet.com

Better Pet Adoption: Part 1 Jun 16, 2020

Show Notes

2:46 — Darren shares that he and his wife recently adopted a new puppy, Ellie and he discusses his motivation for focusing on this topic.
4:10 — The benefits of pet adoption including companionship, stress reduction, and better mental health.
7:01 — March shares his past experience adopting a large dog in his small apartment.
13:04 — March reflects on the differences between pet ownership in Ireland and the US.
13:50 — Ian reveals that he and his family are long-time cat people.
15:27 — We take a moment to enjoy a view of Ian’s dream of owning a baby giraffe. 😄
19:21 — Darren shares a story from his youth about owning an evil poodle.
21:32 — The importance of preparation and a little bit of research when choosing to get a new pet and the difficulty of finding a new home for a pet that doesn’t fit your lifestyle.
23:30 — Deciding what you want out of a pet — exercise companion, cuddle companion, etc.
24:49 — Selecting your pet species and the breed.
26:30 — Questions to ask yourself when choosing a pet and a breed of dog or cat.
27:01 — Online resources to help you learn about different dogs and cats.
28:55 — The right flavor of giraffe for your home and lifestyle.

Mentions

📰 Article: Research on pets and mental health
📰 Article: Best pets for mental health
📰 Article: Why Some People Think of Pets Like Children and Others Don’t
📖 Doc: Google Doc from Seattle Humane Society with a collection of Learning Resources
📺 Videos: PAWS Academy (videos to learn about animals)
📰 Website: Petcube blog

**Book Review: Tiny Habits** Jun 02, 2020
Show Notes
**4:15** — Why habits are important to pay attention to and what role they play in our lives.
**8:09** — Ian, March, and Darren share their personal experiences with building good habits and breaking bad ones.
**14:14** — Ian explains the core concepts behind BJ Fogg’s methodology in Tiny Habits.
**15:28** — Why the “tiny” component is so important to the process.
**17:10** — The Fogg Behavior Model and what it tells us about forming habits.
**21:45** — Ian explains why being highly motivated can actually be a bad thing for creating a new habit.
**23:43** — The concept of “magic wanding” and how to figure out which behaviors to focus on.
**28:49** — The relationship between ability and the formation of habits.
**32:18** — Anchoring a new desired behavior to an existing habit.
**35:50** — The relationship between emotions and habits.
**39:58** — Ian explains why BJ Fogg says that it’s wrong to try to “break” a bad habit.
**43:23** — Tactics to break bad habits by increasing the effort required to engage in those behaviors.
**46:39** —Supporting others in their quest to adopt a new good habit.
**50:00** — The Tiny Habits Recipe Card.
Mentions
📰 Website: Free Tiny Habits 5-Day Program
📖 Book: Tiny Habits by BJ Fogg

Better Recovery Days May 26, 2020

Show Notes

1:15 — How we arrived at the topic this week.
3:40 — March reflects on how losing his sense of curiosity is an indicator of burnout for him.
12:45 — Darren shares a gesture of gratitude that his sister-in-law received from the principal at her school.
14:14 — Ian shares how he has been experiencing burnout lately.
15:20 — March reflects fondly on a recent recovery day and the different types of recovery days in his life.
17:30 — Zen and the art of home repair.
21:40 —The characteristics of a recovery day for Darren including getting away from obligations.
23:29 — Darren proposes instituting a holiday on the first sunny Friday of the year.
25:17 — Ian talks about how the definition of a recovery day has changed for him over the past several years.
30:15 — Prioritizing your own recovery and the Eisenhauer Matrix.
34:01 —March shares how his perfect recovery day would unfold including time in nature and being productive with his hands.
40:20 — Some things that didn’t work for March when trying to recover.
47:29— Ian shares his tactic of unplugging from his normal routine including unplugging from his phone’s notifications.
47:29 — Ian shares one way he unplugs is by reading something old.
54:31 — Rediscovering old pleasures like classic video games and old movies.
56:44 — Finding your highlight for the day.
59:20 — Ian waxes poetic on his love for the sauna.
1:02:04 — Darren describes his perfect recovery day including waking up with the sun, going for a swim in the ocean, and enjoying the conversation at a local coffee shop.
1:08:50 — March’s “better next step” is a portable sauna.
1:10:02 — Darren leans in on creating high-quality cocktails.
1:11:19 — Ian is going to schedule more mental health days.

Mentions

📦 Product: Luminara flameless candles with timer
🎵 Music: Kind of Blue album by Miles Davis

Better Video Conferencing Tips: Part 2 May 20, 2020

Show Notes

6:15 — What to do about background noise including an AI-based software solution that cancels background sounds and a pro-level solution that uses audio hardware to block unwanted sounds.
11:31 — Why it’s important to pay attention to keeping your face centered in your webcam.
13:00 — Tailoring your backdrop so you look professional.
14:55 — Ian suggests using software or a good camera lens to blur your background.
17:19 — Green screen solutions for less than $10.
18:24 — How kids are using custom backgrounds to trick teachers into thinking that they are paying attention in virtual class.
19:49 — Picking a good router to ensure that you have adequate bandwidth to stream good quality video.
24:18 — How to get the most out of the software you use to connect with others.
29:29 — Maintaining a sense of presence while engaging with others via a video call.
32:10 — Gaze correction software.
33:19 — Darren shares his experience with video conferencing with friends and family using the Facebook Portal TV.
34:17 — The etiquette of using the mute button.
37:15 — The etiquette of activating your video versus broadcasting in the dark.
40:01 — Several nice things you can do as a participant to make a video conference more pleasant and productive for everyone involved.
45:59 — Tips for business-focused video conferences including recording calls for those who cannot attend.
54:00 — Ian gets inspired by the Fraiser sitcom. 😁
55:01 — Zoom fatigue and how to recover from it.
58:55 — March discusses his experience using virtual reality for some of his video conferences with his friends.
1:01:30 — Darren shares some ideas for things you can do to mix up your video calls with family and friends including cooking together, virtual poker, and a virtual wine or spirit tastings.
1:04:55 — Ian, Darren, and March invent a new video conferencing game based on Six Degrees of Kevin Bacon.

Mentions

📦 Product: TP-Link Archer 20 wireless router
📦 Product: Eero Pro + 2 Eero Beacons
📰 Article: How to make a cheap green screen
📦 Product: Netflix Together Chrome extension
📰 Article: Table quiz (100 questions to get your started)
📰 Website: Roll20
📰 Website: Tabletopia
📰 Article: Best Use of Zoom Goes to Katie Nolan
📦 Product: Surface Pro X gaze correction
📦 Product: iOS 13 gaze correction

Better Video Conferencing Tips: Part 1 May 12, 2020

Show Notes

7:19 — The benefits of connecting with others via video and why a quality video conferencing setup matters for you and for the people with whom you are connecting.
12:15 — Ian shares his experience with video conferencing and confesses that he’s never really given much thought to the quality of his setup for video calls.
15:52 — March discusses how his move to Ireland necessitated that he pay additional attention and make some additional investment in the quality of his video conferencing setup.
20:48 — We kick off the tips & tricks part of the show with tips on high quality audio.
22:44 — The importance of good quality audio and options to improve the audio you project to others, including a dedicated headset and a product called the Blue Yeti.
26:20 — Microphones that will upgrade you to a professional level of audio.
25:35 — Tips for good camera placement and also a few things to avoid.
31:19 — The good, better, and best options for webcams.
34:20 — Using your smart phone as a video camera.
36:39 — Using an DSLR camera for video conferencing and which models to look for when shopping for an inexpensive DSLR that you can use for video conferencing.
42:35 — The importance of lighting and tips to get your lighting just right.
46:09 — The very best option for lighting: key lighting.
49:10 — The rise of online video streaming among gamers and a supplier of premium hardware and software for streamers.

Mentions

📰 Article: Good, Better, Best: Creating the ultimate remote worker webcam setup on a budget (Scott Hanselman, Microsoft)
📰 Article: 7 things you need for better video calls (Wirecutter)
📰 Article: The best podcast microphones on the market (The Podcast Host)
📰 Article: How to look good on camera, according to Tom Ford (NYT)
📰 Article: How to look good on video calls for Zoom FaceTime Skype (HotandFlashy)
📰 Article: Use your Canon camera as a webcam! (Scott McKenna)
📦 Product: 3 Best Smartphone Tripod Mounts (Think Media)
📰 Article: How to make a $300 camera look pro! (Nigel Barros)
📦 Product: Godox SL60W Video Light Review (Sam Holland)
📦 Product: Recommended camera to use as webcams

Things We're Grateful For Right Now May 05, 2020

Show Notes

1:27 — We reflect on our sense of exhaustion with COVID-related news.
4:49 — Why gratitude can help us through challenging times.
8:10 — Darren reflects on how his parents have been an example to him of how to practice gratitude every day.
9:44 — March marvels at the power and expanse of the Internet and the positive impact it has had on the world.
14:48 — March shares a visualization of the network of satellites orbiting the Earth.
16:19 — Darren explains what a traceroute is and plugs a business idea he had 16 years ago called www.agreener.com.
22:10 — Ian explains his belief that anonymity on the Internet will eventually go away.
23:45 — Ian shares his most recent passion: coffee and explains why he views coffee as a modern wonder of the world.
26:50 — Ian explains what a “pour over” is and the nuance in the technique in crafting a pour over that determines the flavor of the finished beverage.
30:01 — We discuss “single origin” coffees and the difference between the different geographies including coffee from Yemen.
41:01 — Darren shares a book he discovered titled Shantaram by David Gregory Roberts that has become his favorite book of all time.
44:20 — Darren reads one if his favorites a passage from the book.
46:20 — Ian shares a book he’s recently heard about that is getting good reviews.

Mentions

📰 Website: Visualization of the Internet
📖 Book: Shantaram by David Gregory Roberts
📦 Product: Chemex pour over coffee container
📖 Book: Exhalation by Ted Chiang
📰 Article: www.agreener.com
📰 Article: Messages of Hope, Gratitude And Safety Replace Ads in Times Square (NPR)
📰 Article: Gratitude in the Face of Crisis (NYT)
📰 Article: 50 Questions That Will Help You Feel Grateful and Good About Life (Tiny Buddha)
📰 Article: Amazon: Coronavirus Tests So Hard To Get We’re Building Our Own Lab (Forbes)
📰 Article: Thanks to Sheltering in Place, Animal Shelters Are Empty (Wired)

Things we've learned during COVID-19 Apr 28, 2020

Show Notes

5:59 — March describes experiencing a “background stress” with a source that is hard to pinpoint.
7:29 — Ian and Darren joke about how one of the most stressful things about sheltering in place is the never-ending "bad hair days" now that we haven’t been able to go to the barber.
8:41 — We take a detour to appreciate the Floebee! self-haircutting product from the 1980's.
10:50 — Ian shares his difficulty in setting boundaries between his “work time” and his “personal time”.
14:02 — Darren is completely losing track of the days of the week confusing Wednesdays with Saturdays.
15:57 — March reflects on how quickly all of our circumstances changed.
19:19 — Darren is surprised by how much we still don’t know about this strain of Coronavirus and how different the guidance from experts changes from day to day.
20:51 — Ian is enjoying working from home way more than he would have expected and no longer feels like an “outsider” when attending meetings remotely.
26:02 — Ian is grateful for the reduced pollution and positive impact social distancing has had on the environment and hopes we find ways to use this moment as a turning point for changing destructive habits we otherwise haven’t considered.
29:17 — March takes solace in the improved sense of solidarity among his community in Ireland.
30:50 — Darren describes a silver lining for him for the shelter at home situation is having more quality time with his wife, Mardee, and their Boston Terrier, Maggie.
32:12 — March is surprised by how effective the “stay-at-home” orders have been in the West despite the cultural value on individual liberty.
34:55 — Darren describes how he was briefly rendered speechless by the sheer magnitude of the jobless claims in the US.
36:33 — Ian reflects on how people’s social circles are defined by the value of relationships instead of geographic proximity.
38:35 — March has a deeper appreciation for the impact of technology as a force for good in the world.
40:37 — Darren shares the heartwarming feeling he’s had watching communities globally appreciate the brave work of medical front line workers.
42:10 — Ian applauds the respect finally coming to the role teachers play in our society.
43:50 — March and Ian share some additional observations about the result of the COVID-19 pandemic including: the public’s awareness of medical data, the role of the office in one’s work experience, and the idea of anonymity being a thing of the past.
48:52 — Darren calls for planning to start on some publicly significant way to celebrate our successful emergence from the COVID-19 pandemic.

Mentions

📰 Article: America is in a depression. The challenge now is to make it short-lived.
📰 Article: Wait But Why: 10 Types of Friendships
📰 Article: A 2-Year Stanford Study Shows the Astonishing Productivity Boost of Working From Home
📺 YouTube channel: Some Good News with John Krasinski, Episode 1

Interview with Kevin Hancock Apr 21, 2020

Show Notes

2:33 — Ian wishes Kevin happy birthday. 🎂
3:55 — Kevin discusses why it’s important for us to think about leadership and how it is changing.
6:01 — Why it is difficult for organizations to disperse power.
13:46 — Kevin talks about the empowerment that comes from answering a question with a question.
20:58 — How can we all get better at shared leadership?
23:00 — Kevin shares how he was inspired by observing how power is dispersed in nature.
25:25 — Ian is curious about whether the concept of shared leadership is limited to business environments or can it be applied in other aspects of life.
32:10 — Kevin discusses the lesson from his experience that stands out most for him: that listening is for understanding, not for judgement.
36:02 — Kevin asks a profound question, “What if everybody on earth felt trusted, respected, valued, and heard?”
38:00 — The one thing that Kevin suggests we all do to help release our own true voice.
41:50 —Kevin shares a concept from the Native American Sioux tribe “We’re all brothers. All things are one thing. We are all related.”

Mentions

📖 Book: The Seventh Power by Kevin Hancock

Our Favorite YouTube Channels Apr 14, 2020

Show Notes

2:32 — We announce the introduction of The Better Show on channel on YouTube.
5:11 — Darren shares his pick for most useful YouTube channel: This Old House.
9:13 — Ian shares his pick for most useful channel: NutritionFacts.org
12:05 — March’s pick for most useful is MedLife Crisis.
14:59 — Ian shares his coffee addiction with James Hoffman — Coffee.
18:09 — March shares a celebration of maker culture with Adam Savage’s Tested.
20:30 — Darren shares Mr. Puzzle a fun channel where the host finds and solves puzzles in real-time.
22:40 — March shares his most esoteric pick with 3Blue1Brown.
25:00 — Darren shares a channel from Vihart on math that, among other things, explains the history of hexaflexagons.
26:39 — Ian shares a music-related channel from Sam Johnson called Voice Teacher Reacts.

Mentions

📺 YouTube channel: The Better Show channel on YouTube
📺 YouTube channel: This Old House
📺 YouTube channel: NutritionFacts.org
📺 YouTube channel: MedLife Crisis
📺 YouTube channel: James Hoffman — Coffee
📺 YouTube channel: Adam Savage’s Tested
📺 YouTube channel: Mr. Puzzle
📺 YouTube channel: 3Blue1Brown
📺 YouTube channel: ViHart
📺 YouTube channel: Voice Teacher Reacts

Interview with John Zeratsky, Make Time Author Apr 09, 2020

Show Notes

1:22 — Ian welcomes John to the show.
2:39 — John talks about what has changed since the book came out in late 2018 that makes the topic of time management more important.
6:01 — John discusses how the need to work from home during the COVID-19 lock down has changed the routines for nearly all of us.
8:44 — The different way we perceive time now that we are spending all our time at home.
10:15 — The effect of adding more intention to your days.
15:25 — John talks about the circumstances in his life that led to the creation of Make Time.
19:26 — How John’s time management habits have changed since his transition from a full time employee to entrepreneur.
22:19 — John discusses the importance of finding the things in life that give you energy.
24:22 — How the use of social media affects our in-person interactions and why it’s important to be conscious about it.
29:07 — John offers some new tips that he’s discovered since writing the book including the use of a “calendar template”.
30:01 — John shares what’s on his personal “calendar template”.
33:10 — John discusses the concept of “iceberg yes” and how to use it to avoid getting overwhelmed.
38:30 — John explains what a “charge cabinet” is and
40:33 — The importance designing your physical space to reinforce good time habits.
41:22 — Using “social jujitsu” to increase the quality of your social interactions.
43:40 — The reality that many of structures and routines that we have relied upon in life are no longer there and we need to find new ways to support healthy routines.
45:40 — How the news can be a source of acute anxiety and the importance of moderating one’s news consumption.
50:35 — John shares his tip for the single biggest quality of life improvement you can make.

Mentions

📖 Book: Make Time: How to Focus on What Matters Every Day by Jake Knapp and John Zeratsky
📰 Article: MakeTime.blog
🎙️ Podcast: The Better Show Episode 19: Nourish Your Mind with a Better Media Diet

Make Time - How to Focus on What Matters Every Day Apr 07, 2020

Order your copy here: Make Time by Jake Knapp and John Zeratsky

Show Notes

1:42 — The authors’ backgrounds and why they were uniquely qualified to write a book about focus.
3:31 — Ian discusses why this book, in particular, is a valuable resource in helping you make improvements in your system of focus and why the method in this book is different than other productivity methods.
8:30 — March discusses his personal strategies for maintaining his focus including the way he uses his calendar and estimating the time required for each task on his to-do list.
12:52 — Darren reflect on his favorite tool for maintaining focus — The Productivity Planner — and some of the similarities between its method and the method outlined in Make Time.
14:45 — Ian talks about his desire to be more intentional in the way he spends his time.
15:59 — Ian provides an overview of the 4-step Make Time process beginning with the highlight of your day.
18:41 — What is the “busy bandwagon” and what is an “infinity pool”?
23:40 — Setting new defaults for yourself starting with selecting your daily highlight.
28:10 — What are the characteristics of a good daily highlight?
30:50 — Ian describes several of the methods offered in Make Time for how to make time for your highlight.
32:50 — How to get (and stay) laser-focused on your highlight during your day.
34:17 — March’s tip for using YouTube’s “watch later” list to batch his distractions.
35:10 — Ian describes a super-tip offered in Make Time called “random question time.”
37:02 — The importance of staying energized to reinforce your focus and productivity.
39:30 — How the Make Time method uses the scientific method for continuous improvement.
44:01 — Darren, March and Ian’s key takeaways and the things they are going to incorporate in their lives.
39:30 — We identify the “better next step” for listeners who want to incorporate one key thing from this episode.

Mentions

📖 Book: Make Time by Jake Knapp and John Zeratsky
📖 Book: Sprint by Jake Knapp and John Zeratsky
📦 Product: Productivity Planner by Intelligent Change

Coffee Chat: Avensi cups & Bottomless service Apr 04, 2020

Note: Watch video version of this episode: www.bettershow.io/youtube
A fun bonus episode on two new coffee products, as a follow up to our recent episodes on COVID-19. In this episode we look at Avensi coffee cups and Bottomless coffee service.

Mentions

📦 Product: Avensi line of premium coffee cups
📦 Product: Bottomless coffee service w/ discount code

Nathan Baschez: COVID Economics Apr 02, 2020

This week we are bringing you a special bonus episode as a follow up to our recent discussion on understanding economics in the age of COVID-19. In this episode Ian interviews Nathan Baschez, author of the Divinations newsletter that focuses on business strategy. Ian and Nathan discuss Nathan’s latest article on the economics of COVID-19.

Show Notes

4:18 — Nathan shares why he felt compelled to write about the economics of the COVID-19 pandemic.
7:18 — The contrast between the parts of the economy that are wiped out versus the parts of the economy that are surging.
12:39 — Nathan’s experience with the recent changes ushered in by the response to COVID-19.
15:48 — Trends and changes in online behavior as people are staying at home now.
18:05 — What strategies Nathan suggests for businesses during this time.
20:15 — The response from event organizers like SXSW over canceling events prior to the spread.
22:15 — The difference between the 2008 mortgage crisis and the 2020 COVID-19 pandemic.
24:07 — The impact of supply chain disruptions.
28:25 — Nathan discusses what economic impact surprised him the most so far.
31:50 — Ian and Nathan discuss their predictions for what’s next for the economy.
36:06 — Ian closes the conversation on a positive note.

Mentions

📰 Newsletter: Divinations newsletter by Nathan Baschez
🎙️ Podcast: The Better Show Episode 128: Econ 101 in the age of COVID-19

Econ 101 in the age of COVID-19 Mar 31, 2020

As we record this episode in March of 2020, the world is experiencing an unprecedented challenge in responding to the COVID-19 illness. To slow the spread of COVID-19, governments around the world have instituted significant restrictions on social interactions that have disrupted daily life and resulted in a lot of economic uncertainty and personal anxiety.

In this episode, we aim to help alleviate that anxiety by explaining what is going on right now with the economy. We discuss the economic impacts of COVID-19, explore why the stock market is fluctuating so wildly, and offer tips for how to navigate your financial situation in these changing economic times.

Show Notes

1:59 — Ian outs Darren as a true economics geek.
3:28 — Alternate episode recommendation if this topic isn’t your jam.
5:50 — Why the ability to understand what’s going on with the economy helps our mental health during uncertain times.
8:09 — What exactly is going on right now with the financial markets?
10:58 — How this situation is different than previous economic downturns.
17:10 — Ian suggests the Divinations newsletter by Nathan Baschez as another helpful resource to understand what’s happening now with the economy
17:35 — March makes an observation of how an economic slowdown is similar to holding one’s breath.
19:39 — Why we are fortunate that the economy was in a growth cycle when this pandemic hit.
23:05 — Why the stock market is so volatile right now.
27:45 — We discuss how to think about cryptocurrency.
30:38 — What is the role of government and regulators and what action is being taken by the US government to help stabilize the economy.
37:20 — What does it mean for an economy to be in a recession and what does it mean for ordinary people.
43:19 — What does this economic downturn mean for older individuals?
45:25 — We find some bright spots in the midst of challenging circumstances.
46:20 — What is happening to mortgage rates right now.
51:15 — What to do now if you’ve suffered significant losses to your savings.
53:15 —What does it mean to simply “do nothing” in response to this economic fluctuation.
54:09 — How much emergency cash should you have on hand.
56:23 — Darren recommends other podcasts and resources for learning and staying informed about economic issues.

Mentions

📰 Newsletter: Divinations newsletter by Nathan Baschez
🎙️ Podcast: NPR Marketplace
🎙️ Podcast: Planet Money
🎙️ Podcast: The Indicator from Planet Money
🎙️ Podcast: EconTalk with Russ Roberts (for those who want to go REALLY deep into economic theory)

Better Strength Training Pt.2 Mar 24, 2020

Show Notes

1:55 — Darren reveals that strength training isn’t his absolute favorite activity and March shares why it is so important.
3:11 — The difficulty in getting to the gym in the midst of the Coronavirus pandemic.
4:27 — How to decide what kind of strength training regimen is for you if you’ve never done this before.
6:28 — The downsides of “skipping leg day” and the relationship between opposing muscles.
8:35 — Getting started with strength training including exercises that use your own body weight, exercises that use machines and using free weights.
11:55 — Finding a place to exercise at home and what exercises to start with.
13:28 — How to tell if you are “pushing the button.”
16:44 — Slow push-ups and how they work for strength training.
19:31 — How to do ring row exercises, pull-ups, and hand-stand push-ups.
24:50 — One-legged squats.
28:38 — How to determine how much weight to start with.
31:58 — How should you stretch and what is the difference between stretching and warming up?
36:02 —How to think about cardio.
38:10 — Diet considerations.
40:55 — How to plan your ramp-up program and balance workouts with recovery.
48:01 — Final thoughts.

Mentions

📰 Website: Workout routine from Nerd Fitness
📰 Article: How to stay in shape without leaving the house

Better Strength Training Pt.1 Mar 17, 2020

Show Notes

3:49 — March shares stats about the minimum recommended amount of strength training.
7:15 — The different classes of exercise and the benefits and different results of each.
9:35 — What is sarcopenia and why strength training guards against it.
13:40 — Why strength training can reduce your risk of falling in old age.
15:44 — The minimum threshold for exercise to qualify as strength training and why it’s important to “push the button.”
22:03 — Ian shared his experience with strength training.
25:11 — The Centenarian Olympics
26:50 — Darren’s history (or lack thereof) with strength training and the conversation he had with his doctor that changed his perspective on exercise and living a healthy lifestyle.
31:30 — Strength training that you can do at home.
36:28 — How soreness is related to exercise and strength training and how to adjust the frequency of your workout to minimize soreness.
40:50 — Ian is curious about how to combine his sauna routine into his strength training routine to maximize the health benefits.

Mentions

📰 Website: The Centenarian Olympics
📰 Article: How to stay in shape without leaving the house

Celeste Headlee on Do Nothing: How to Break Away from Overworking, Overdoing, and Underliving Mar 10, 2020

Show Notes

To purchase Celeste’s new book visit https://amzn.to/2PSSZ4X
2:45 — Ian welcomes back Celeste to The Better Show.
4:14 — Why slowing down and learning to sometimes “do nothing” is a important to our individual health and well-being.
8:20 — Ian asks whether the idea of overworking is a cultural phenomenon or if it is just a western trait.
10:10 — We learn about the “hedonic treadmill” and how this adaptation of human psychology affects our behaviors towards work, money, and time.
12:30 —Celeste shares the story of how she came to a turning point with her work-life balance and how being out of balance deeply affected her health and happiness.
18:00 — How the things we do to save time end up costing us time in the long run.
19:18 — How the invention of the steam engine completely transformed the way we think about (and value) time.
21:21 — If we’ve adopted all these time saving techniques and technologies, why aren’t we working fewer hours each week compared to how we worked 50 years ago?
22:54 — Celeste shares things we can do to begin to recapture our time and increase the quality of our lives.
23:32 — Why digital communication tends not to save us time.
26:20 — Ian asks whether we have to shun technology if we are going to recapture the quality of our lives.
28:20 — How multitasking can actually do cognitive damage to your brain.
31:11 — Why Celeste makes it a point to throw more parties.
32:00 — How the changes that Celeste made in her life really constituted a lifestyle change and how she introduced the change with her friends.
34:00—Are we obsessed with researching decisions to death at the expense of actually making the decision?
39:50 — The one thing that Celeste recommends people start with in order to make progress on this aspect of their life: do a time audit to see how you are REALLY spending your time.
43:01 — Ian asks Darren and March to share their impressions of the interview with Celeste and Darren draws a parallel between Celeste’s concept of “doing nothing” and the Slow Food Movement.
44:12 — March reflects on the difference between the tool and the implementation of the tool.
47:20 — Ian reflects on how he wants more meaning and intention in how he spends his time.
49:16 — Darren shares how Celeste’s observation of the hedonic treadmill seemed, to him, like a very deep truth about the human condition.
50:05 — March offers the suggestion of a well-being audit to get a sense for what things in life cause you happiness and unhappiness.
52:14 — Ian shares how Celeste’s insights on the history were helpful in giving him an idea of how different generations have different perspectives on their values.
55:22 — March reflects on the value of questioning our cultural assumptions about time equaling money.
59:47 — The team ends on a note of optimism about the future and our ability to use Celeste’s observations to improve our future.

Mentions

📖 Book: Do Nothing by Celeste Headlee

Our Best (Failed) Experiments Mar 03, 2020

Have a request for a show topic? Give us a call on The Better Show hotline at +1 971–333–8007.

Show Notes

2:31 — Ian recommends the book Fail Forward by Thomas Nelson.
3:02 — Darren reflects on his failure to consistently meditate.
6:10 — How travel can interrupt your routines and a method that Ian uses to counteract the interruption.
7:13 — March finds a quiet place in the middle of a noisy airport.
9:20 — March shares a very unpleasant experiment he tried with cold water swimming in the Irish Sea as a form of cold therapy.
11:50 — Ian observes that his Finnish heritage hasn’t helped him embrace the cold water therapy.
15:40 — Ian’s difficulty in adopting the Productivity Planner.
21:35 — March and Darren share a failure they have in common in their attempt to adopt a HIIT (high intensity interval training) workout.
27:29 — Darren references the classic movie scene “7 Minute Abs” from the movie Something About Mary.
28:53 — Ian’s shares his difficulty in trying to reduce his consumption of meat.
32:17 — March offers Ian a couple of tips to try to reduce his meat consumption.
39:31 — We learn that Darren loves his movies and TV series too much to seriously reduce his screen time and rattles off a few of his favorites including The Two Popes, For All Mankind, Billions, and The Mandalorian (3 cheers for Baby Yoda!).
44:31 — March learns just how difficult it is to learn a new language without being fully immersed in it.
48:29 — Ian’s unrealized dream of trying to master lucid dreaming.
50:40 — March finds a study that shows how Vitamin B6 can affect the intensity of dreams.

Mentions

📖 Book: Fail Forward by Thomas Nelson
📺 Movie: The Two Popes
📺 TV Series: For All Mankind
📺 TV Series: Billions
📺 TV Series: The Mandalorian
📦 Product: Productivity Planner by Intelligent Change
📺 Video: Wim Hof breathing: Kevin Rose 16 min intro video

Better Bite: Lumen Feb 25, 2020

Show Notes

1:55 — How Darren discovered the Lumen device and why he was interested in trying it out.
2:58 — What is Indiegogo anyway?
5:21 — Describing the physical device and what it does.
6:05 — How does Lumen measure your metabolism and what science backs up this method.
10:42 — What kinds of nutritional advice does Lumen provide and why does it matter?
12:33 — Darren demonstrates how he uses the device and walks us through what data he enters into the app and what advice the device provides.
19:49 — Darren starts his day with a recommended diet and we learn how to identify a single serving of carbohydrates.
21:51 — The benefits of simply paying attention to your body’s signals.
23:48 — The process Lumen uses to personalize its recommendations to your body.
26:12 — Darren makes history by declining a chocolate chip cookie offered to him by Ian.
26:47 — Ian gets an answer to his question about whether he can share a device with his wife, Carine.
29:07 — Darren’s key takeaways from using the Lumen so far.

Mentions

📦 Product: Lumen: Hack Your Metabolism

Better Look Back Vol. 9 Feb 18, 2020

Show Notes

3:59 — March shares the results from his experiment with reducing his alcohol to improve the quality of his sleep.
6:57 — How his heart rate variability has changed based on measurements from his Oura ring.
7:50 — Matthew Walker’s interview with Kevin Rose on the effects of alcohol on sleep quality.
9:52 — Darren’s results on increasing his exercise to help combat the winter blues.
10:45 — The record-breaking winter weather that Seattle has experienced this year.
11:23 — How combining his goal of working from home has helped Darren carve out time for exercise and made it easier to cook at home more.
12:30 — Ian shares what he’s done to improve the effectiveness of meetings that he organizes at work using tips from episode 102: Better Meetings.
13:50 — What happens when none of the meeting participants read the meeting agenda ahead of time.
15:37 — The results of March’s experiment with recording all his meetings and sharing the recording with others.
16:35 —March shares a pro tip of playing meeting recordings back at 2X speed.
17:30 — The etiquette of giving attendees a heads up that the meeting is being recorded.
18:40 — Meetings that March specifically does not record.
19:55 — Darren’s experiment with hot-cold therapy using the sauna at the gym followed by a cold shower.
22:28 — March introduces Ian and Darren to the sauna sleeping bag and the sweat box.
23:40 — We discuss the ridiculousness of the home sweat box available from Alibaba and Darren remarks at the similarity between the sweat box image and Violet Beauregarde blowing up into a blueberry from the Willy Wonka movie. 😂
26:01 — Ian shares his experience with adopting the Peloton as his regular exercise routine.
28:35 — The impact of adopting some of the tactics offered by B.J. Fogg in establishing strong habits.
31:04 — March reflects on hosting more dinner parties to increase the quality time with his friends and the knock-on effects in his community.
32:40 — Tips for Ian as he’s house hunting to ensure that
33:15 — Darren reflects on tactics he adopted from Episode 104: Friendships to stay better connected to close friends across the country.

Mentions

📦 Product: The home sweat box from Alibaba
🎙️ Podcast: Episode 104: Friendships
🎙️ Podcast: Episode 102: Meetings Part 1
🎙️ Podcast: Episode 87: Circadian Rhythms
🎙️ Podcast: Episode 116: Habits 2020
🎙️ Podcast: Episode 117:Beat winter blues
🎙️ Podcast: Episode 64: Work from home

Better Wellbeing Through Doing Nothing Feb 10, 2020

Show Notes

1:40 — The inspiration for this episode.
4:38 — What “doing nothing” every once in a while is important.
7:42 — Darren ponders why we seem to be busier than ever even as we introduce new technology that is supposed to save us time
8:21 — March shares an interesting finding from a recent survey that showed that only 17% of Americans spent any time just being with their thoughts in the past month.
10:40 — The definition of “burnout” and the research into the risk factors for burnout.
13:37 — The connection between loneliness, technology and burnout.
15:01 — Ian shares his personal experience of studying stoicism as a remedy for personal burnout.
17:53 — The importance of recognizing the importance of stillness in life.
19:14 — March’s experiment with creating a time for stillness and the similarity he found with a meditation practice.
20:58 — Paying attention to the “default mode network” of the brain and the tendency toward negative thoughts.
22:51 — Darren shares how he has prioritized his “IRL” interactions and his yoga practice as ways of guarding against personal burnout.
25:35 — Tactics Ian and March use to create space in their lives for stillness.
29:54 — The benefit that being bored helps foster your creativity.
30:47 — March shares the findings from “the phone book study” about boredom and creativity.
34:59 — The benefits of quiet time and “boredom” on short-term memory and social interactions.
36:49 — Cognitive behavioral therapy.
38:28 — The Happiness Trap by Russ Harriss
41:15 — Using the tactic of setting boundaries as a way to prevent personal burnout.
42:39 — Make Time by Jake Knapp
43:40 — The Bored & Brilliant Challenge from the Note to Self podcast.
46:40 — Taking a “stay-cation” to reduce stress and burnout.
48:52 — March, Ian and Darren share the things they are going to adopt from this episode.

Mentions

🎙️ Podcast: Bored and brilliant challenge from the Note to Self podcast
📰 Article: Why the Internet Has Made Us Lonelier Than Ever (Psychology Today)
🎵 Music: Kind of Blue album by Miles Davis
🎵 Music: Disintegration album by The Cure
📖 Book: Stillness is the Key” by Ryan Holiday
📖 Book: The Obstacle is The Way
📖 Book: Ego is the Enemy
📖 Book: Inner Engineering: A Yogi’s Guide to Joy
📖 Book: The Happiness Trap by Russ Harriss
🎙️ Related episode: Episode 5: Meditation for focus & happiness
🎙️ Related episode: Episode 56: How Morning Routines Make the day
🎙️ Related episode: Episode 61: Better Health Through Yoga
🎙️ Related episode: Episode 20: Controlling Screen Time, So It Doesn’t Control You

Better Resumes & Covers Letters Pt.2 Jan 28, 2020

Show Notes

1:41 - is a cover letter required?
3:01 - how to think about what to put into a cover letter
4:10 - three things that if included in a cover letter, will INSTANTLY disqualify you from a job
9:20 - ideas for how to start a cover letter
12:15 - why including numbers in your cover letter can help grab the attention of the hiring manager
20:20 - how long should a cover letter be and how long is too long for a cover letter
24:22 - what is a personal brand strategy and why is it useful in the job search process
27:30 - what is the goal for your personal brand strategy
29:40 - the pros and cons of authenticity
32:50 - what kinds of things are appropriate to post in environments that blend personal and professional
37:50 - how to create your professional portfolio
39:49 - the pros and cons of using a website domain for your personal brand
44:55 - the benefits of blog posts
48:17 - why investing in your LinkedIn profile is important and using recommendations from others to enhance your personal brand
54:11 - our individual experiments on this topic

Better Resumes & Cover Letters Pt.1 Jan 21, 2020

Show Notes

1:01 — Why it’s important to polish your resume even if you aren’t currently looking for a job.
6:00 — Thinking about your resume and cover letter as an advertisement for yourself.
8:58 — Why does a well-crafted resume matter.
10:41 — The benefit of including a portfolio as a compliment to your resume — even if you aren’t a designer
13:32 — How to infuse authenticity into your resume and professional profile and the positive impact it can have.
17:44 — Darren shares an experience from early in his career when he had the benefit of getting professional advice on how to create a strong resume to represent himself.
20:21 — What is the role of automation in screening resumes and how can you benefit from automated resume screening.
23:44 — Treating your resume as a living document.
24:50 — The basic parts of a good resume.
27:14 — The psychology of using numbers on your resume to maximize the impact of your resume on a hiring manager.
29:44 — How to structure your resume if you don’t have a lot of work experience yet.
33:45 — How to know what keywords to include on your resume to customize it for a particular job.
36:39 — Listing extracurricular activities on your resume as a way to infuse your values and personality into your resume.
43:18 — How to get experience in areas where you currently don’t have any.
49:27 — Where to find very good templates for writing a resume.

Mentions

Podcast: The Better Show episode 96: Building a Better LinkedIn profile
📺 YouTube: Vintage Head & Shoulders commercial
📰 Document template: Great example resume
📰 Document template: Example cover letter
📰 Document template: Modern Chronological Resume template for Word

Better Bite: Garmin Forerunner 645 Smart Watch Jan 14, 2020

Show Notes

1:00 — If a Garmin running watch isn’t your jam, we suggest an alternate episode (Episode 59 — How to fight the flu) to check out instead.
6:05 —What is the Garmin Forerunner 645 and why did March decide to pick one up?
9:01 — Why you can’t simply “brute force” running training and why variety in your training routine benefits you.
11:07 — The design of the Garmin Forerunner and what’s it like to wear it while running.
12:29 — Battery life and how to extend it.
15:16 — Heart rate tracking — the strengths and the weaknesses of the current state of the art.
16:03 — Ian chimes in with his experience with the Scosche heart rate monitor he uses with his Peloton.
21:22 — March gives the Garmin his grade on industrial design.
24:39 — What is a “stride length” and how do smart devices use stride length and information from other sensors to improve accuracy of their measurements.
29:10 — When you should back off your training routine.
32:52 — What else the Garmin Forerunner does in addition to measuring your running training routine.
34:19 — Why some people prefer to listen to podcasts or audiobooks rather than music when they exercise.
36:48 — The social features of the Garmin app.
38:54 — The other features of the watch includes the Garmin Pay feature that enables fast payments at retail stores.
43:40 — March concludes with his final rating of the Garmin Forerunner 645 smart watch.

Mentions

📱 App: Garmin Connect app
📦 Product: Garmin Forerunner 645 smart watch

Beat the Winter Blues Jan 07, 2020

Show Notes

2:01 — March shares that he recently switched over to all Christmas music all the time on his Spotify playlist and Darren discovers a couple of new Christmas songs that are exclusive to Amazon Prime.
6:40 — How can you tell if you are affected by the “winter blues.”
10:22 — What causes the “winter blues.”
15:14—We explore a new study that suggests that people with lighter eyes might be more resilient to Seasonal Affective Disorder.
18:39—March shares his personal experience with the winter blues growing up in Ireland.
25:07 —Darren discusses his first experience dealing with the winter blues after moving to the Pacific Northwest.
27:01 — Ian does a latitude check on his hometown and discusses the experience of a friend whose doctor prescribed a sun lamp as a way to combat winter blues.
34:14 — Exercise as a way to counter the effects of winter blues.
35:23 — How avoiding simple carbs can also help improve your mood during the dark days of winter.
37:57 — We discuss some research that indicates that consumption of fish oil can help improve mood.
43:42 — How to use light therapy to help overcome Seasonal Affective Disorder and the relationship between bright light and the body’s production of melotonin.
54:20 —If the sun won’t come to you, maybe you consider going to the sun.
58:44 — How hot-cold therapy and spending some time in a sauna can help improve your mood during the cold winter months.
1:06:21 — We decide on The Better Next Step for this episode and discuss what experiment each of us are going to try based on this episode.

Mentions

📦 Product: Best light lamps for SAD — Independent.co.uk
📦 Product: Best light therapy lamp — Wirecutter
📦 Product: Philips GoLTE Blu
📦 Product: Sauna Hats

Better Habits for 2020 Jan 01, 2020

Show Notes

2:28 — Why habits matter so much
10:17 — Flashback to March's meditation 2019 habit goal & update on how it went
16:15 — Flashback to Ian's reading 2019 habit goal & update on how it went
21:16 —Flashback to Darren's exercise 2019 habit goal & update on how it went
28:24 — Flashback to March's 2019 wine habit he wanted to break, and how it went.
32:48 —Flashback to Ian's 2019 late bedtime habit he wanted to break, and how it went.
36:33 — Flashback to Darren's 2019 cookie habit he wanted to break, and how it went.
40:42 — Darren's 2020 habit to make: fat burning exercise at least 2x per week.
43:50 — March's 2020 habit to make: body weight resistance workouts 2x per week and couples habits
47:29 — Ian's 2020 habit to make: read 2 books each month
51:03 — Darren’s 2020 habit to break: stop driving to work
51:39 — March's 2020 habit to break: TBD
53:09 — Ian's 2020 habit to break: time randomization

Better Fasting 2019 Pt. 2 Dec 24, 2019

Show Notes

1:04 — Day 4 (Thursday): March finally feels good; Darren feels great and experiencing incredible mental clarity; Ian reflects on his hardest day yet.
3:40 — Ian and March compare last year’s fast with their experience this year including the fast’s effect on their sleep quality.
5:30 — Darren shares the data he’s collected on his overall weight, % of water weight and % of muscle weight from his digital scale.
13:15 — Day 5 (Friday): March has 4 hours to go and Ian does a little karaoke.
14:00 — Ian’s soup tragedy.
17:10 — Darren’s continued battle with sleep.
19:57 — Ian’s water-drinking super power and March ponders how that superpower could help him fight crime.
21:05 — March lists off the various “cheat codes” we’ve discovered to stave off hunger during this fast.
21:19 — We give a shout to soup for all its wonderfulness.
22:10 — How we are each preparing to transition off of our fast and how it all went wrong for March and Ian after last year’s fast.
27:09 — Darren’s plan for breaking his fast in cooperation with UberEats.
33:32 — Day 6 (Saturday): Darren wonders whether this the end of his fast or whether it is a new beginning for him.
36:25 — How often should someone do a fast, anyway?
39:10 — March describes his first meal post-fast and the hangover that followed the next morning.
43:18 — We discuss the importance of developing a healthy relationship with food.
45:22 — The benefit of doing a fast with someone else — for motivation and for moderation.
47:29 — Ian describes his and Carine’s first post-fast meal and his experience with a little nausea the next day.
50:28 — Our final thoughts about this fast and how this experience is going to affect us going forward.

Better Fasting 2019 Pt.1 Dec 19, 2019

Show Notes

1:07 — We introduce the week-long fast with an overview of the rules for the fast, a discussion of what the research shows about fasting, and the benefits we hope to experience.
13:30 — March’s motivation behind doing this fast.
15:29 — Darren’s motivation behind doing this fast.
19:38 — The Keto flu
22:28 — The Lumen device that claims to measure metabolism
24:30 — Darren and March document the time of their last meal.
27:02 — Day 2 check in: Ian is clearly feeling the hunger, March is holding strong to his water-only fast, and records this episode in total darkness.
29:57 — Coffee as the killer “cheat code” for surviving a fast
31:20 — Darren’s initial impression of the Prolon food kit and his doctor’s reaction to hearing about this 5-day fast.
33:50 — March uses a VR headset; Darren loses a couple of pounds; Ian appreciates having Carine as a partner in the fast.
39:35 — How the fast is affecting Ian, Darren, and March’s sleep.
42:12 — Day 3 check in: Darren and March each reflect on a difficult night; Ian grieves over an uneaten birthday cake.
46:38 — Ian and Carine start experiencing some increased mental clarity
49:00 — March gets a renewed appreciation for soup; Ian and Carine start plotting their approach for breaking their fast.
53:02 — How the fast is screwing up sleep quality for Darren and improving sleep quality for Ian.

Mentions

📦 Product: Prolon food kit

Better Health with Wearables Pt. 2 Dec 10, 2019

Show Notes

2:42 — We look at wearable devices to help measure fertility
6:46 — Darren describes a new device he pre-ordered from an Indiegogo campaign that aims to personalize fitness and diet advice based on your metabolism.
11:54 — Ian shares a new tool for making fitness-based virtual reality more immersive.
15:29 — March educates Darren about Beat Saver
18:20 — March shares an ambitious project among the DIY diabetes community that aims to replicate the human pancreas.
15:29 — March educates Darren on Beat Saver
20:28 — Diagnosis documentary about DIY medical research
22:30 — Devices that are coming very soon including glucose monitoring devices that measure glucose in real-time with no finger prick.
30:00 — Devices that measure stress levels through perspiration.
34:30 — Ingestible sensors that measure medical conditions from inside your body.
38:19 — New earbuds and ear-based instruments for measuring vital signs.
41:24 — Stats on the sales of Apple Airpods
47:23 — Smart glasses and smart contact lenses.

Mentions

📦 Product: KAT loco: Complete Wearable Locomotion System — Walk into V3R
📦 Product: Homemade artificial pancreas
📦 Product: Lumen personalized fitness coach based on metabolic measurement
📦 Product: Ava fertility monitor
📦 Product: CheckMe Pro vital signs monitor
📦 Product: Timex internet messenger
📦 Product: ECG as a patch
📦 Product: Self powered sweat sensor patch
📦 Product: Blood glucose patch
📦 Product: The medical tricorder
📦 Product: Apple Watch
📦 Product: Fitbit watches
📦 Product: Garmin watches
📦 Product: Garmin Forerunner 645
📦 Product: Pebble watch (wikipedia)
📦 Product: Microsoft Band (wikipedia)
📦 Product: Spire (relaxation wearable)
📦 Product: Lumo Lift (posture wearable)
📦 Product: Upright Go (posture wearable)
📦 Product: Oura ring
📦 Product: fitbit ace 2 activity tracker for kids

Better Health with Wearables Pt.1 Dec 03, 2019

Show Notes

2:19 — Ian is curious about the origin of the term “wearable”
3:20 — We recommend checking out Episode 29: Emergency Preparedness as an alternative episode if this week’s topic is not your jam.
6:55 — March reveals the origin of the term “wearable computer” first coined by a mathematics professor in the 1960's.
8:45 — March quizzes Ian on a few facts about wearables.
10:50 —What is the origin of the rule about achieving 10,000 steps per day?
14:40 — How can wearable tech benefit you?
22:05 — Ian shares his experience with wearable tech starting all the way back in 2004.
26:06 — That time Ian used a heart rate monitor to measure his nervousness at asking his future wife out on a date. ️💘
28:39 — The evolution of March’s wearables starting with a pedometer in 2008 and evolving to a Pebble watch in 2012.
33:40–-A reference to Episode 57 where we discuss the Oura ring.
35:13 — Where to start when shopping for a piece of wearable tech.
44:05 — The pros and cons of a wearable with GPS.
46:59 — Three categories of fitness wearables.
55:57 — How you can use a wearable to improve your posture and why that matters.
1:03:03 — Using wearables to improve stress management.

Mentions

📦 Product: Ava fertility monitor
📦 Product: CheckMe Pro vital signs monitor
📦 Product: Timex internet messenger
📦 Product: ECG as a patch
📦 Product: Self powered sweat sensor patch
📦 Product: Blood glucose patch
📦 Product: The medical tricorder
📦 Product: Apple Watch
📦 Product: Fitbit watches
📦 Product: Garmin watches
📦 Product: Garmin Forerunner 645
📦 Product: Pebble watch (wikipedia)
📦 Product: Microsoft Band (wikipedia)
📦 Product: Spire (relaxation wearable)
📦 Product: Lumo Lift (posture wearable)
📦 Product: Upright Go (posture wearable)
📦 Product: Oura ring
📦 Product: fitbit ace 2 activity tracker for kids

Better Holidays: Gifts & Relationships Redux Nov 26, 2019

In this episode Ian, Darren & March talk about how to have better holidays. We reflect on why holidays matter, our own personal experience with them, tips & tricks you can use, and experiments we're going to try and report back on.

Show Notes

1:16 — The Better Show is growing like a weed: quick update on how many countries we have listeners in worldwide.
2:44 — What is the most popular holiday in the world?
4:30 — Why do holidays matter?
6:41 — The Tail End insight about the time you spend with family
12:11 — How to have better conversations during the holidays
17:26 — Gift giving tips from Darren's wife Mardee
22:35 — Ian's "Buy One, Get One" trick for gift buying
24:07 — The Pajama Fairy story
26:15 — Giving the gift of choice with a personalized gift catalog
28:13 — How experiences can be some of the best gifts
29:12 — Does Ian have a bad gift giving habit?
33:49 — Maintaining routines during the holidays
43:23 — The Averaging Effect on gift giving
46:36 — The value of the surprise in gift giving
50:22 — The power of batching when gift giving
52:52 — Pinterest, Amazon Universal Wish List and more for inspiration and organization
55:32 — Asking questions of people's personal experiences to build empathy and avoid conflict
59:53 — Using your family history as a shared common background for family discussion
1:04:53 — March will experiment writing Thank You notes for gratitude this holiday
1:06:46 — Darren will experiment with small gifts, mostly experiences, and being more present this holiday season
1:07:34 — Ian will experiment with sending hand-made holiday greeting cards to family & friends
1:10:28 — Darren recommends Postagram for sending quick thank you cards

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Automate Your Life Pt.2 Nov 18, 2019

Show Notes

1:27 — We got nominated for a “best health and fitness” podcast award!!
5:20 — March recommends checking out Episode 56: Better Morning Routines.
6:48 — What benefits can you reap from using services to automate things in your life?
8:25 — Automating your laundry with LaundryHeap.com
12:16 — How to automate your grocery shopping
16:10 — Ian’s experience using TaxFyle.com to outsource his tax preparation.
19:39 — A few of the lesser known outsourcing services that Darren and Mardee use including Dolly, Fiverr, and 99Designs.com.
22:00 — How to decide which outsourcing services are the best value for your lifestyle.
25:50 — Ian reflects on the benefits of having a roommate to “outsource” some activities around the house.
27:01 —March almost confesses to making phone calls to random people. :-)
32:00 — The two categories of automation / outsourcing services.
34:19 — Are we already living in a dystopian future of automation?
38:42 — Darren offers to do Ian’s taxes. (Not really.)
40:00 — The precarious task of putting up Christmas lights.
43:10 —The 3 weirdest things that have been outsourced using TaskRabbit.
49:45 — The difference between Fiverr and TaskRabbit.
51:38 — What is Mechanical Turk by Amazon?
1:00:01 — The different options for food and grocery delivery.
1:01:00 — The different personal shopping services and how they work.
1:05:20 — A service called OffTheRecord.com that will contest your traffic tickets on your behalf.
1:07:19 — Automating the setup of a company and payment system using Atlas by Stripe.
1:07:59 — Services that automatically coach you on sales calls or for live presentations.
1:10:01 — Services that help you automate your travel planning.
1:13:05 — Services like Dolly that can help you find people to move large, heavy objects.
1:15:05 — How you can get rid of three feet of snow using the Shovler app.

Mentions

🎙️ Podcast: The Better Show Episode 56 — Better Morning Routines
📦 Product: TaxFyle
📱 App: TaskRabbit
📱 App: Fiverr
📱 App: Shovler
📰 Website: Mechanical Turk by Amazon — automate repetitive tasks
📰 Website: AngiesList
📰 Website: Craigslist.org
📰 Website: MyBuilder.com — find tradesmen in the US
📰 Website: TradePlatform.com.au — find skilled tradespeople in Australia
📰 Website: Tradesman.ie — find skilled tradespeople in Ireland
📰 Website: OffTheRecord.com
📰 Website: Clerky.com — outsource legal paperwork for startups
📰 Article: Best Grocery Delivery Services 2019 (USA)
📰 Website: Amazon Fresh
📰 Website: Brandless
📰 Website: RideOrDrive.org
📰 Website: Atlas by Stripe
📱 App: Dolly
📺 Video clip: Fake Jim scene from The Office

Our First Podcast Award Nomination! Nov 16, 2019

We've been nominated as one of the best health & fitness podcasts of 2019 by Discover Pods! If you're a fan of the show please pop over to https://awards.discoverpods.com/finalists/ and vote for us by Nov 18th (only 2 days left!).
Pro tip: You only need to fill in your email, your pick for best podcast of 2019 and then scroll down to the health & fitness category and pick The Better Show. Then zoom to the end and choose whether to join the Discover Pods newsletter and then hit submit. We timed ourselves and it takes 15 seconds total. Thank you so much!

Better Home Automation Redux Nov 12, 2019

We break down four types of home automation solutions and highlight the pros and cons of each.
Why you may already be employing some home automation tools and don’t eve know it.
We recap the story behind the start of the Ring camera-enabled doorbell and discuss the usefulness of a camera-based doorbells to thwart package thieves during the holidays.
Some easy ways to get started using home automation to make managing your home easier.
Some really crazy things you can do with a fully connected home and where home automation is likely to go in the next several years.
and lots more!

Automate Your Life Pt.1 Nov 06, 2019

Show Notes

2:50 — Why might you want to automate certain tasks in your life?
6:04 — The advantages of reducing friction in your life.
7:03 — Three questions to ask yourself to discover areas where automation might be advantageous for you.
8:50 — March shares the areas in his life that he has happily automated including bills, discovery of relevant news, and retirement savings.
9:59 — Why you might NOT want to pay attention to your investments.
13:22 — Ian shares a few things that he’s automated in his life but laments that this is one of the few areas where he is not an early adopter.
15:45 — “Just in time” shopping.
16:50 — Darren shares his philosophy on how he thinks about life automation and lists a number of services he and his wife, Mardee, have used to automate basic life tasks.
19:32 —The strangest thing that Darren has automated in his life and a reference to Episode 29 where he shares the story of what motivated him to do it.
21:57 — Five things everyone should automate.
25:55 — How Ian broke the central heating system in his new home.
33:28 —Five surprising things that you can benefit from automating including food delivery, shopping for deals, and feeding your cat.
35:54 —Darren gives a hearty endorsement of Sun Basket, the food delivery service that he and Mardee use regularly.
43:49 — How to keep track of cool stuff in space.
45:25 — How to use automation to get out of annoying or difficult conversations.
49:10 — The things that you DON’T want to automate.
52:38 — Things our listeners wish they could automate but that are difficult or impossible to automate.
53:50 — Ian, Darren, and March decide which things from this episode they are going to try out and report back on.

Mentions

📱 App: IFTTT
📱 App: Wunderlist
📱 App: Trello
📰 Website: Camelcamelcamel.com
📰 Website: Invisible Hand
📰 Website: CouponFollow.com
🎙️ Podcast: The Better Show Episode 46 — Stay Safe Online
📦 Product: Dropbox
📦 Product: Google Photos
📰 Website: EatThisMuch.com
🥗 Meal Service: Blue Apron
🥗 Meal Service: Sun Basket
🥗 Meal Service: Home Chef
🔒 Secure password manager: Dashlane
🎙️ Podcast: The Better Show Episode 29 — Emergency Preparedness
🤖 Robo-investment service: Wealthfront
📺 video: Robot chefs (coming soon to Las Vegas!)
📦 Product: Google Duplex

Building a Better Exercise Habit Oct 30, 2019

Show Notes

1:30 — Why March has been thinking a lot about building an exercise habit lately
2:52 — Darren asks Ian and March if they exercise grudgingly or just not consistently enough
8:54 — March dives into the research of why exercise matters
11:20 — The psychological benefits of exercise & how it is similar to fasting or public speaking
13:09 — Research into the maintenance of exercise programs
14:18 — Disclaimer: Ian's priorities to focus on before exercise
16:38 — Ian, Darren and March share their personal experiences with building an exercise habit
17:35 — Exercise is a way to physically express yourself
21:22 — What March is stumped about around his exercise habits
22:35 — Why Darren has never gotten into a consistent exercise routine
25:32 — Ian's observation about organized sports, children, and exercise habits
28:32 — The exercise puzzle we are all trying to solve together
32:29 — Tip 1: You're not lazy, you're just starting from zero
33:43 — Tip 2: Don't beat yourself up about your current level of fitness
34:45 — Tip 3: Focus on your own progress, not others
36:09 — Tip 4: Avoid boredom & make it interesting to you
37:30 — Ian's iPod Nano Nike+ Power Song story
39:29 — Task bundling, guilty pleasures, and exercise
40:13 — Tip 5: Reframe the suck
43:20 — Tip 6: Replace willpower with willingness
45:22 — Tip 7: Forget all or nothing
46:48 — Tip 8: Find your secret sauce
47:47 — Tip 9: How can technology help you?
51:03 — Experiments that Ian, March & Darren will try & report back on in a future episode

Mentions

📰 Article: 100 Ways to Disguise Exercise
📱 App: Strava
💻 Website: Fitocracy
📱 App: Seconds
🎵 Playlist: Spotify 180 BPM playlist
🪓 Activity: Axe Throwing
💪 Activity: Tough Mudder
💪 Activity: CrossFit

Better Week Prep Oct 22, 2019

Show Notes

3:20 — Why planning your week matters? Spoiler alert: we all have a limited amount of time and can benefit from aligning our efforts with our goals.
5:18 — Why do people dread Mondays?
8:35 — How March plans his week and balances his personal and professional obligations and how he balances his schedule with his spouse.
10:17 — March’s tip for planning the coming week on Friday.
13:04 — Ian outlines how he plans his week and describes the experiments he tried out in preparation for this episode.
17:19 — Ian’s tip for how he quickly gets up to speed after a long absence from work.
19:01 — Ian and March’s tactics for managing overloaded email.
25:03 — The power of setting goals for your week.
32:59 — Calendar management tips.
38:55 — How meals affect the productivity of your week and how you can use meal prep to maximize your impact for the week.
53:27 — Tips for planning your morning routine.
56:50 — Planning the week ahead on Friday afternoon.
1:00:29 — Making time for fun during your week.
1:03:00 — The trick of prepping your workout gear to encourage yourself to exercise.

Mentions

📦 Product: Instant Pot Ultra 6-Quart
📦 Product: Vitamix Professional Series 750
📦 Product: Air Fryer (Cuisinart Chef’s Convection Oven)
🎧 Podcast: The Better Show Ep. 42 — Maximize Your Time with Better Priorities
🎧 Podcast: The Better Show Ep. 56 — How Morning Routines Make the Day
🎧 Podcasts: The Better Show productivity related episodes

Better Friendships Oct 15, 2019

EPISODE SUMMARY

This week we discuss how you can improve and foster better friendships with both new and existing friends in your life.

EPISODE NOTES

Show Notes

1:18 - Insights from a study about loneliness across generations
3:20 - How friendships affect your mental and physical health positively
7:40 - Could there be a relationship between microbiome and friend groups?
9:05 - Surprising scientific facts about friendships
12:52 - Insights of a LinkedIn study weighing friendships vs promotions
13:52 - What does "friend" mean anyway?
16:04 - Best countries to make friends for expats, as ranked by a survey
18: 39 - How Irish friendliness impacted March's marriage
19:23 - Worst countries to make friends for expats from the same survey
21:33 - March & Darren cook up an idea for a study or a reality show
22:30 - Darren shares his experience with close friendships that withstand relocation and time
23:55 - March shares how proximity has played a role in his friendships
26:00 - March describes his super-friend and what he can teach us
29:30 - Darren & March discuss ways they've made time for keeping in touch
32:40 - A lightweight way to insert thoughtful energy into a friendship
33:33 - A great tip to counteract "We should get together sometime" syndrome
35:29 - Darren's tip to go beyond surface-level friendship
37:23 - Reflections on vulnerability's role in building friendships
38:23 - What differentiates being open and being vulnerable
40:49 - March explains what awkward experiences can signal about a friendship
41:43 - Avoiding problem-solving and why can be a struggle
44:45 - How being present can be helpful during tough times
48:12 - A guide to being a friend when you don't see eye to eye
50:40 - Tips for maintaining trust in a friendship
52:15 - How to find and choose new friends
54:36 - Darren and March commit to some practices to nurturing their friendships
57:52 - Another tip for friends who live far apart
1:00:10 - The "better next step" for listeners

Mentions

📰 Study: The millennial friendship crisis

Better Meetings: Part 2 Oct 01, 2019

Show Notes

1:35 — Insights from Paul Graham’s blog post “Maker’s Schedule vs Manager’s Schedule”
3:20 — When to schedule meetings with “makers” to minimize the disruption to their days.
4:25 —Caucus meetings versus moderated meetings and the pros and cons of each.
6:21—The characteristics of a moderated meeting.
9:32 — Ian and March engage in a friendly debate about the value of moderated meetings
10:03 — Ian’s case against a moderated meeting.
12:18 — The value of taking an improv class as a way to foster a “yes and…” mindset.
13:15— March’s case for a moderated meeting in specific circumstances.
18:05 — How moderated meetings can be much more effective when including remote team members.
18:54 — Tips from March for working remotely and which meeting types work best for in-person meetings versus remote meetings.
20:48 — Ian reflects on how Leo Laporte organized his meeting space so that remote interviewees appeared physically present.
23:45 — The power of recording meetings for later reference and at tip for listening at 2X speed.
26:05 — March and Ian give a shout out to the value of the Microsoft Whiteboard app as a great tool for collaboration with remote meeting attendees.
27:40 — Darren, Ian, and March decide which tips they are going to apply to improve their meetings.
29:33 — The “better next step” for listeners.

Mentions

📰 Blog post: “Maker’s Schedule vs Manager’s Schedule” by Paul Graham
📰 Blog post: “Caucus Meetings Suck” by Chelsea Troy
📦 Product: Microsoft Whiteboard

Better Meetings: Part 1 Sep 24, 2019

Show Notes

2:05 —Some facts about the current state of meetings in the US including the average cost of a meeting when you add up the salaries of all attendees.
10:30 — The value of recording meetings so others who can’t attend can get the value of the information shared at the meeting.
11:43 — The most common complaints about meetings.
14:05 — Ian shares a challenge he faces in needing to meet with a wide variety of individuals on other teams.
16:55 — March shares his perspective on how meetings have changed for him since he’s moved to Ireland and is now a remote team member.
22:15 — Basic meeting etiquette for remote meeting attendees.
23:27 — Some tactics Darren has used to try to improve the value of the meetings he organizes.
29:39 — Tips from The Surprising Science of Meetings by Steven Rogelberg
33:28 — Ian shares the different impressions of people who actively listen in a meeting and those who multi-task.
41:34 — The importance of communicating a goal for a meeting.
47:55 — How Darren organized the daily stand-up meeting at his previous company.
57:11 — The ideal number of attendees for a meeting for maximum productivity.

Mentions

📖 Book: The Surprising Science of Meetings by Steven Rogelberg
📺 Song: Stand Up by Ludacris

Better Podcasts: Part 2 Sep 17, 2019

Show Notes
05:20 - Darren shares a new podcast he found recently, Bottom of the Map.
8:13 -Ian introduces us to The Bag Man podcast - a series that was nominated for a Peabody Award.
10:41 - Stuff You Missed In History Class from HowStuffWorks.com.
13:22 - Ian shares his review of Below the Line with James Beshara.
17:38 - How I Built This with Guy Raz
18:56 - The Good Place Podcast
21:35 - Intelligence Squared
24:19 - Mystery Show by Gimlet Media
26:50 - Stuff To Blow Your Mind
28:05 - Women in Business & Technology

Mentions
🎙 Podcast: Stuff to Blow your Mind
🎙 Podcast: Bottom of the Map
🎙 Podcast: Bag Man
🎙 Podcast: Stuff You Missed in History Class
🎙 Podcast: Below the Line with James Beshara
🎙 Podcast: How I Built This with Guy Raz
🎙 Podcast: The Good Place Podcast
🎙 Podcast: Intelligence Squared
🎙 Podcast: Mystery Show by Gimlet Media
🎙 Podcast: Women in Business & Technology

100 episodes! Better Look Back Sep 10, 2019

To mark our 100th episode milestone in The Better Show journey, Ian, Darren, and March take a reflective look back on the first 100 episodes of the show. We discuss the insights and tips that have most influenced us, the things we learned that most surprised us, and the experience of building a podcast and an audience from scratch.

Show Notes
3:49 - We reflect on which of the tips from the show have been most influential on our lives.
7:05 -We discover that the tips related to improving sleep were the ones that were most impactful for us and we discuss the individual resonated most with each of us.
9:50 - How marriage has been a factor in helping Ian improve his sleep habits and his sleep routine.
11:35 - Darren reflects on episode 51 on how to have better conversations and how the need for improving the way we engage with people with whom we disagree is so important.
16:00 - March shares how the Oura ring (episode 57) has impacted his sleep quality and reflects on why it has been a wearable something that has stuck with him.
17:45 - We record an impromptu episode on "better wedding rings" and learn that March has lost four wedding rings and learn about a time when Darren almost lost his in a blowhole in Hawaii.
22:33 - Ian shares a system for which aspects of life to focus on first and then which ones to attack next.
25:40 - We admire March's office and the assortment of plants he's assembled in his home office.
27:30 - Darren recommends the Ecosphere to March as the world's lowest maintenance pet and we record a mini episode on the Ecosphere.
32:04 - We discuss HIIT workouts from episodes 33 and 95.
34:01 - The most surprising tips and facts that we learned from the past 99 shows including Darren's surprise at the impact of the human microbiome.
35:50 - We reminisce on episode 70 on better bedding and our interest in eucalyptus sheets.
36:38 - March shares how he was amazed to learn about the negative impact of single-use plastics from episode 73.
38:30 - March recalls the predictive power of the "Stand Up Challenge" from episode 33.
43:58 - Ian reflects on his experience with fasting using the Zero app, what he learned from episode 58, and how he and March cataloged their fasting experience on episode 66.
48:18 - We reflect together on the experience of creating a podcast from scratch, building an audience, and the effort that goes into creating a high-quality product.
53:59 - We share our favorite listener reviews from the previous two years.

Better Career Planning: Part 2 Sep 04, 2019

Important: Please take our listener survey & help improve the show (& maybe win a cool prize!). https://bettershow.io/survey

Show Notes
3:53 - The Japanese concept of ikagai.
10:30 - Being the CEO of your own career and how to get started.
13:40 - Why it's helpful to have a healthy emotional distance from your job so you can analyze your career options objectively.
17:50 - Two things that a job can provide you that are not money.
23:22 - Five skills to learn in any job that are transferable to just about any other job.
27:39 - The value of learning the skill of problem solving and a 5-step process for solving problems.
29:48 - The evolution of formal education and "the 5 Cs" being taught in school today.
32:10 - March's #1 tip for evaluating any job.
34:05 - Scott Galloway's career advice
36:25 - The 3 questions should you ask yourself when deciding whether to go back to school to help advance your career.
40:49 - What to do if your goal is to not work at all.
45:40 - How to think about "unpaid work".

Mentions
Video: Scott Galloway's career advice
Article: Problem Solving Techniques & Strategies for Project Managers
Book: The 4-hour Work Week by Tim Ferris

Better Career Planning: Part 1 Sep 01, 2019

This episode is part 1 of a 2-part episode on career planning. We discuss the importance of intentional career planning and share tips on how to evaluate the next steps in your career.

Show Notes
3:35 - Why intentional career planning is so important and something you need to revisit periodically throughout your career.
8:56 - March reflects on the story arc of his career and the diversity of experiences he's had.
14:50 -Ian shares the origin story his career in technology as well as the lessons he learned working at his family's business and how his career has evolved since then.
21:55 - The myth of the linear career and the difference between working hard and having an impact.
25:30 - March sets a goal for listeners to begin looking at themselves as the CEO of their own career.
26:08 -How Ian began with the intention of becoming a user experience design researcher and was pleasantly surprised at how his entrepreneurial experience led him to become a program manager at Microsoft.
29:20 -Why you should pay attention to the things you actually do rather than what you think you eventually want to do.
30:04 -Scott Adams' approach to his own career development.
34:44 -March's recipe for career success and progression.
36:12 -Aligning your work with the larger goals and priorities of your organization.
40:40 -The mindset you need to become the CEO of your own career.
44:02 - The Start-up of You by Reid Hoffman.
49:40 - March shares the career implications of his decision to move his family to Ireland.
54:55 -Four career opportunities that people typically under value in terms of the potential impact on their career.
59:05 - Things to consider when choosing whether to pursue a new career opportunity.
1:01:52 - Fragile careers versus resilient careers.
1:05:48 - March and Ian debate different perspectives on fragile versus resilient careers and explore things you can do to change the risk profile of your career path.

Better Anxiety Management Aug 26, 2019

We discuss one of the most common mental health issues in our modern society: anxiety. We explore the nature of anxiety and where it comes from and share tips for how to reduce anxiety in your life and how to deal with it when it does arise.

Show Notes
04:05 - What is anxiety and how do we recognize it in ourselves.
06:57 - Coping With Anxiety by Edmond Borne and Lorna Garano
10:25 - How is anxiety different in our modern society than it was decades and centuries ago.
15:13 - How mental health issues, including anxiety, have increased over the past several generations.
19:19 - The most common sources of anxiety in Western society.
25:30 - Darren shares his experience with an anxiety attack several years ago and explores the issues that brought on the attack.
30:00 - March shares how anxiety manifests itself in his life and shares what he's learned about anxiety after having been diagnosed with an anxiety disorder.
35:58 - Ian's experience with short-term anxiety and the ways he has found to cope with it.
38:50 - Ian shares a personal story of an experience several years ago where with an overwhelming
40:49 - How tidying up and getting busy can help alleviate short-term anxiety.
41:50 - When you should go see a doctor and telephone hotlines for anyone dealing with severe anxiety or contemplating suicide.
44:30 - Tactics to help overcome anxiety including modifying the stories we tell ourselves about the things going on in our lives.
52:28 - The Anderson Cooper interview of Stephen Colbert and the powerful insight Colbert shared about happiness.
55:45 - How exercise can be one of the most effective tactics for immediately dealing with acute anxiety and March's experience with HIIT workouts to help with anxiety.
57:57 - What the research suggests about caffeine's long-term affect on anxiety.
1:06:18 - How simplifying your surroundings and de-cluttering can help reduce psychological stress and reduce anxiety.
1:09:18 - The Dutch concept of "niksen".
1:13:35- We close with a few quick tips for things you can do in the moment to deal with anxiety right away.
1:16:00 - What is the mammalian diving response and how you can use it to deal with stressful and anxiety-driving situations.
1:19:17 - Why getting off of social media and news-based media helps reduce anxiety in general.

Mentions
Book: Coping With Anxiety by Edmond Borne and Lorna Garano (https://amzn.to/33Z926E)
Book: The Happiness Trap by Russ Harris (https://amzn.to/3274s4D)
Website: May Clinic on Cognitive Behavioral Therapy (https://www.mayoclinic.org/tests-procedures/cognitive-behavioral-therapy/about/pac-20384610)
Article: The Dutch concept of "niksen" (https://www.standard.co.uk/lifestyle/wellness/what-is-niksen-a4196666.html)
Article: Breathing exercises for dealing with anxiety (https://www.lifehack.org/761526/breathing-exercises-for-anxiety-simple-and-calm-anxiety-quickly)
Article: The Mammalian Diving Reflex (https://en.wikipedia.org/wiki/Diving_reflex)
Video: The Anderson Cooper interview of Stephen Colbert (https://www.youtube.com/watch?v=j6hcyHS_kTY)

Better LinkedIn Aug 19, 2019

On this episode we discuss a number of ways to use LinkedIn to advance your career and we explore the importance of your profile in making a first impression on others in your field (including prospective employers). We also share tips on how you can easily give your own LinkedIn profile a "tune-up" so that you present yourself in the best possible light to others in your professional network.

Show Notes
2:40 -LinkedIn by the numbers including how many people are on LinkedIn and how fast the professional social network is growing.
8:40 - Why you should always entertain a conversation from someone interested in speaking with you about a new job.
10:39 - Why it's important to have a strong professional profile on LinkedIn even if you aren't looking for a job right now.
12:10 - Darren and Ian try to guess what year LinkedIn was first launched.
13:15 -The different ways you can use LinkedIn other than looking for a job.
15:48 - Darren shares an experience he had early in his career that motivated him to invest in his professional profile on LinkedIn and elsewhere.
19:20 -What your LinkedIn profile (or lack thereof) says about you to others.
20:05 - Ian shares his first impression of Darren based on his LinkedIn profile (and it's not what you'd expect.) 😊
23:19 - How often you should update your LinkedIn profile and why.
25:40 - We run down the basics of a quality LinkedIn profile.
29:16 - Your LinkedIn vanity URL.
36:25 - How to search engine optimize your LinkedIn profile.
40:35 - What makes an effective LinkedIn profile headline.
50:51 - What makes a good LinkedIn profile picture, what to avoid, and what is the impact of having a really good profile picture.
54:40 - Different perspectives on what you should include in your LinkedIn summary.
59:15 - Who you should (and shouldn't) connect with on LinkedIn.
1:07:05 - We do a live review of Ian's LinkedIn profile.
1:20:35 - Our better next steps.

Mentions
Website: LinkedIn
Ian's LinkedIn profile: https://www.linkedin.com/in/ianmikutel/
Ian's personal website: www.ianmik.com
Darren's LinkedIn profile: https://www.linkedin.com/in/darrengaustin/
Darren's personal website: www.darrengaustin.com
March's LinkedIn profile: https://www.linkedin.com/in/march-rogers-a720b04/

Better Fitness at Work Aug 12, 2019

Show Notes
1:58 - How labor-saving technology has changed the nature of work for most people and what effect that has had on our general fitness level.
5:08 -How to tell the difference between a low, moderate and highly intense workout.
7:35 - What is a MET?
9:40 - March shares a shocking statistic about the number of US deaths attributable to physical inactivity.
11:30 - How some schools are experimenting with fitness trackers for kids to help track and increase exercise time during the school day.
14:50 - March, Darren, and Ian share tricks they use to increase their movement during the work day.
22:35 - March's interview w/ Brian Keene from BrianKeaneFitness.com.
24:28 - Brian Keane talks about the mistake of trying to do to much to soon when it comes to starting an exercise routine.
26:16 - The 15 minute HIIT workout from Brian Keane and what exactly is a "mountain climber" exercise.
27:47 - Brian Keane talks about the importance of goals when sticking to an exercise routine.
30:38 -Brian Keane offers his tips and exercises for people with neck and back pain.
34:30 - Tips to help avoid putting on weight for people with a desk job.
38:50 -March's experience trying out Brian Keane's HIIT workout.
41:04 - Darren, Ian, and March share their key takeaways from the interview with Brian Keane.
47:44 - How Darren uses the Daylio app to track his fitness goals.
51:17 - Tips for staying fit at work courtesy of the Runtastic blog.
57:14 - Ian institutes a new rule for impromptu posture checks during the show.
58:05 - March decides to incorporate virtual reality into fitness routine to keep things fun.

Mentions
📱 App: Dailyo
📱 App: Tide
📰 Website: BrianKeaneFitness.com
📖 Book: The Fitness Mindset by Brian Keane
📺 YouTube channel: Brian Keane Fitness
📦 Product: fitbit ace 2 activity tracker for kids
📦 Article: Runtastic article on staying fit at work

The Great Hack & Better Social Media Aug 06, 2019

Show Notes
1:56 - The motivation for this episode
4:00 - Movie trailer for The Great Hack
6:19 - Darren and Ian shares their first impressions of the documentary trailer
11:05 - The power (and responsibility) of Netflix and other media companies
14:28 - The listener email sharing a friend's reflection on The Great Hack and her experience as someone whose personal data was released by Facebook to Cambridge Analytica and used to target her with political ads.
18:00 - Critics' coverage of The Great Hack
24:24 - Darren shares his experience with social media and the challenge of staying connected with friends while not being active on social media
27:49 - How Ian engages with social media in a constructive way.
30:44 - The evolution of social media and how its changed over the past ten years.
31:55 - Ian's rules for what to ignore and what to pay attention to on social media.
35:10 - Tips and tricks from our original episode on a Better Media Diet
35:42 - The visualization of media bias by Vanessa Otero and how to use it to understand bias in the media sources you encounter.
40:28 - Darren's rules for identifying and understanding bias in media sources.
42:40 - White papers and how to use them to dive deeper into a topic you care about.
44:02 - New features from Google and Bing to provide easier access to a variety of news sources and perspectives on individual topics.
46:57 - YouTube as a popular source for news.

Mentions
Documentary: The Great Hack
Podcast: The Better Show, Episode 19 - Nourish your mind with a better media diet
Website: AllGeneralizationsAreFalse.com - Vanessa Otero's visualization of media bias
Website: GoodNewsNetwork.org
Website: Postive.news
Podcast: The Bored & Brilliant Challenge from Note to Self podcast by Manoush Zomorodi
Article: Comparing Obama Campaign and Cambridge Analytica's Use of Facebook Data
Movie Review: TechCrunch's review of The Great Hack

Better Mentoring: Part 2 Jul 29, 2019

Show Notes
2:01 - The lifecycle of mentorship, deciding on your goal, and finding the right person to help you achieve that goal.
5:16 - The importance of being clear on what you want from a mentor and setting expectations.
7:51 - The 22 minute meeting
9:18 - The difference between a mentor and a coach.
14:19 - Turning a "no" from a prospective mentor into an opportunity to connect with someone else.
15:36 - Ian reflects on The 4-hour Work Week by Tim Ferris.
19:43 - Why the best mentor may not always be someone who's done exactly what you are looking to do.
22:22 - March's blueprint for approaching a new mentor effectively.
24:22 - LinkedIn as a tool for finding mentors.
28:11 - Reverse mentoring and how it benefits both parties.
31:26 - The Science of Mentoring by Shawn Blanchard.
35:30 - How a mentor can become an invaluable sponsor for you in your career.
37:19 - The Oracle and the Jedi by Andy Dunn and how exactly do you pronounce Bonobos?
39:30 - We discuss the concept of radical candor.
42:52 - We explore models for radical candor from the article Examples of Radical Candor by Pavneet Singh Saund.
45:19 -"5 Types of Mentoring Relationships you need for your career" by A Millennial's Diary
48:38 - The importance of having a diversity of perspectives to inform you.
49:55 - First Round Capital's template for setting up a mentoring relationship.
59:33 - How skillful conversations are an important part of a mentor relationship.
1:00:01 - How to know when to END a mentoring relationship.

Mentions
📖 Book: The Coaching Habit by Michael Bungay Stanier
📖 Book: How About That for a Crack Baby by Shawn Blanchard
📰 Article: Reverse Mentoring: What is it and Why it is Beneficial
📰 Article: Examples of Radical Candor by Pavneet Singh Saund
📖 Book: The 4-hour Work Week by Tim Ferris.
📰 Article: 5 Types of Mentoring Relationships you need for your career by A Millennial's Diary
🛠️ Tool: First Round Capital's template for setting up a mentoring relationship

Better Mentoring: Part 1 Jul 22, 2019

Show Notes
2:29 - Conscious mentorship versus unconscious mentorship.
6:45 - We discuss the differences in mentoring across cultures.
8:57 - Apprenticeship versus mentorship and the origin of the term "mentor".
14:04 - How a mentor can help with professional socialization in a new job or work environment.
17:12 - March's experience working with a mentor for help with his sales and marketing strategy in his new business venture.
19:20 - How a mentor - mentee relationship evolves over time.
21:42 - Darren shares how his dad has been a valuable mentor for him by explaining "how the game is played" in whatever situation he was faced with.
24:58 - Ian reflects on how most of the mentorship he's experienced has been the unconscious type.
28:10 - The importance of the trust boundary in the mentor-mentee relationship.
31:44 - The art of asking good questions and Ian's resolution to find something interesting about everyone he encounters.
36:10 - The Coaching Habit by Michael Bungay Stanier
43:10 - The different types of mentors and how they each help with something different.
45:15 - Ian makes a reference to Frazier. 📺
46:44 - Different ways to structure a mentor relationship.
52:40 -Different specialty organizations that offer mentor opportunities.
59:20 - We preview the aspects we will cover in Part 2.

Better Podcasts: Part 1 Jul 15, 2019

Ian, March, and I have a dedicated group chat channel called #podcasts_to_follow where we share interesting podcasts with one another. This week, we decided to share our favorite podcasts with you as well as some of the new shows we've discovered lately.

As we sat down to record this week's episode, March ran into some last minute technical difficulties and wasn't able to join the recording session so it's just Ian and me this week. We had such a fun time talking about our new podcast discoveries that we plan to do another episode just like this in the future where March can chime in with his favorites and we feature recommendations from The Better Show community.

2:37 - Darren talks about Malcolm Gladwell's Revisionist History podcast and a new collaboration between Malcolm Gladwell and Michael Lewis.
5:25 - Ian shares the shows that he and Carine listened to on a recent road trip.
7:50 - Seth Godin's decision to move from focusing on books to podcasting.
15:01 - Darren updates his LinkedIn profile with a list of his favorite podcasts.
18:09 - Google's new feature featuring videos from celebrities commenting on the most common questions asked about them on google.com.
28:18 - Darren shares one of his favorite shows, Every Little Thing by Gimlet Media.
30:10 - We plug The Better Show number +1 971–333–8007 and invite the community to share their favorite podcast recommendations.
33:01 - Ian wonders, "how do new words start?"
38:01 - Ian and Carine listen to The Drive by Peter Attia on a road trip.
42:50 - EconTalk and an interesting episode on addressing the problem of homelessness.
46:44 - The Daily by The New York Times
48:10 - True crime podcasts and a few recommendations for interesting shows covering true crimes.
49:47 - S-town by the creators of Serial and This American Life.
52:28 - Reply All by Gimlet

Links to podcasts mentioned
🎙 Podcast: Reply All by Gimlet Media and episode #102 Long Distance and episode #103 Long Distance Part 2
🎙 Podcast: Planet Money and episode #416 Why the price of Coke didn't change for 70 years and episode #666 The Hoverboard Life
🎙 Podcast: Slow Radio episodes Forgotten Sounds and Dementia Voices
🎙 Podcast: Every Little Thing by Gimlet Media and the episodes titled Thrift Store Smell: What it it? and Auctioneers: Why do they talk like that? and Is Egg the Only Nog?
🎙 Podcast: Pivot with Kara Swisher & Scott Galloway
🎙 Podcast: 99% Invisible
🎙 Podcast: Against the Rules with Michael Lewis
🎙 Podcast: Numbers Geek by Geekwire
🎙 Podcast: EconTalk and the episode with Erica Sandberg on Homelessness and Downtown Streets Team
🎙 Podcast:Atlanta Monster
🎙 Podcast: Serial
🎙 Podcast: S-Town
🎙 Podcast: Revisionist History by Malcolm Gladwell and the episode titled Food Fight
🎙 Podcast: Akimbo by Seth Godin
🎙 Podcast: The Tim Ferriss Show and the episode with Seth Godin
🎙 Podcast: Broken Record
🎙 Podcast: Wait Wait Don't Tell Me
🎙 Podcast: The Drive by Peter Attia and the episode 60 with Annie Duke on poker as a system for life.
🎙 Podcast: The Daily by The New York Times
🎞️ Documentary: The LIKE Movie

Better Decisions Jul 08, 2019

We discuss various frameworks, tips and tricks for how you can make better decisions.

Show Notes

02:15 - How Pres. Obama prioritized his decision making

04:40 - How your mood and environment can affect your decisions

08:00 - Why we make bad decisions

11:00 - Darren cheating at the lottery & chimpanzees caring about fairness :)

16:00 - Darren, Ian & March share stories about big move decisions

23:00 - The power of asking "Is this decision reversable?"

26:00 - March talks about the limits of pros and cons lists and how to change the frame of how you make decisions

31:39 - Are there some decisions you can't optimize for? How do we deal with decisions with more than one right answer?

36:25 - Darren's shares what he learned from Ray Dalio's 'Principles' & Malcom Gladwell's 'Blink'

44:40 - Ian talks about how 'first principles thinking' has helped him make better decisions

52:00 - Why you should use a decision making framework that aligns with your values rather than the 'perfect' decision

54:00 - March explains the 3 possible outcomes framework and roleplays how to use it with Ian

59:35 - Ian explains the clarifying questions framework - such as 'What would it be like if it was easy?'

1:05:00 - March explains the rational decision making framework and what it is and isn't good for

1:11:00 - The power of asking other people about their experience - March teases a future episode on mentorship

1:13:00 - 'What would you say to a friend?' method of decision making

1:15:00 - Experiments the guys are going to try and report back on

Mentions

📖 Book: Ray Dalio's 'Principles'
📖 Book: Malcom Gladwell's 'Blink'
📃 Essay: Aristotle and the Importance of First Principles
📃 Essay: By Asking Himself This 9-Word Question, Tim Ferriss Changed His Life
📃 Essay: The Rational Decision Making Framework

Better Circadian Rhythms & Sleep Experiments Lookback Jul 01, 2019

We discuss how circadian rhythms are crucial to unlocking the best sleep of your life and look back on our sleep experiments from our very first episode.

Show Notes

2:50 - March kicks off the discussion with a background on what Circadian rhythms are and an overview of the basic human Circadian rhythm.
6:40 - How Circadian rhythms affect mental alertness and physical performance.
9:10 - How do our Circadian rhythms change to accommodate different lifestyles?
11:35 - Why do our Circadian rhythms matter and why is it helpful for us to be conscious of our sleep-wake cycles.
15:38 - We discuss Dr. Matthew Walker's book Why We Sleep?
16:33 - We look back on some of the sleep experiments we committed to way back in episode 2 on sleep and Ian discusses his experience with the Oura ring.
19:51 - March shares his experience with using topical magnesium and delta wave sounds to improve sleep quality.
22:01 - Ian shares a new product for sleep improvement he discovered called NuCalm.
25:00 - Darren shares his experience adopting a mediation practice and what effects meditation had on the quality of his sleep.
28:11 - The Oak meditation app and the new mantra meditations the recently introduced.
29:10 - We each share our experiences using the Oura ring and explore the Oura web dashboard to learn more about our sleep and readiness cycles.
33:11 - How the Oura ring calculates its "readiness" score and what does the readiness score really tell us.
36:20 - We compare our levels of various sleep quality measurements including the amount of deep sleep and heart rate variability.
38:50 - How Darren's amount of deep sleep has changed and what he attributes his increase in deep sleep to.
42:14 - Heart Rate Variability - what it is and what it tells us.
46:39 - We each share a few tricks to help improve sleep quality and optimize our schedule with our Circadian rhythms.
53:03 - Darren shares his experience with a recent spike in the amount of deep sleep he's getting and hypothesizes about the cause of that improvement.
56:17 - Ian decides that he is going to "go back to the basics" in terms of optimizing his sleep environment.

Mentions

👍 Product: NuCalm
📖 Book: Why We Sleep by Matthew Walker
👍 Product: Oura ring
👍 Product: Oak meditation app

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Make the most of Summer (Redux) Jun 23, 2019

We talk about how to make the most of your summer. We reflect on the power of using the seasons to mark time, the best activities to take up during the summer, and how to fully enjoy those long summer days.

Show Notes

1:10— We discuss the difference between when summer starts astronomically versus when it actually starts from a weather (and cultural) perspective.
4:50— Ian shares Conan O’Brian’s perspective on summer weather and the change of seasons.
6:44— Darren talks about his desire to adopt the “snow bird” lifestyle in retirement.
9:22— Ian and March discuss why it’s important to make the most of our summers and how we can use the seasons to mark the passage of time and fully appreciate life.
12:30 —March talks about the difference in seasons in different geographies around the world.
16:12— March recalls two very different summer experiences — one making the summer feel very long and the other that seemed to cause the summer to fly by.
21:35— Ian reflects on his memories of summer starting lemonade stands as a young child and later on working at his family’s ice cream shoppe, Sprinkles.
26:45— Darren talks about summer road trips and accidentally discovering a beautiful waterfall.
30:05— Darren describes the fun beach trips to St. Augustine that marked his childhood summers.
32:35— March suggests checking in on your goals for the year — you’re half way through the year now so how are you doing?
37:50— March and Darren share that they both have vacations planned to visit Portugal and Ian gets motivated to plan a trip to Portugal himself.
39:05— Darren declares The Pimm’s Cup to be the Official Summer Cocktail of The Better Show and reflects on how he was introduced to this drink while on a ridiculously extravagant business trip. See recipe below.
45:35— We discuss the opportunity that summer presents to eat outside with friends— either at home or at a favorite restaurant with outdoor seating.
46:35— We suggest taking full advantage of the huge variety of fresh produce available during the summer by visiting farmer’s markets during the summer.
49:30— March has an “outside of the box” suggestion for spending the summer starting a small side business.
54:05— Darren notes that many cities organize outdoor theater events like Shakespeare in the Park.
55:38— Ian reminds us about the opportunity to enjoy outdoor movies during the summer.
56:45— March shares another “outside of the box” suggestion for fully enjoying the summer by taking time to visit a friend of mentor whom you don’t often see.

Mentions

Cliff Mass' Weather Blog
Shakespeare in the Park
Seattle Art Museum Sculpture Park hosts free outdoor yoga classes
The Cliveden
History of the road trip
The Better Show New Year's Resolutions Decoded episode
Pimm's Cup cocktail recipe:\
- 1 part Pimm's Cup №1\
- 3 parts Bundaberg Ginger Beer\
- 3--4 slices of cucumber\
- Slice of lemon\
- Spring of mint\
- (optional) razor thin slice of fresh ginger

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Better Look Back Vol.8 - Microbiome and Single-use Plastics Jun 10, 2019

Show Notes

0:45 - Darren talks about his mom's experience with a C.Diff (Clostridium Difficile) infection, how our earlier research into the microbiome helped him better understand her condition, and what new things he learned from her experience.

5:22 - Feedback from Ian's friends about our single-use plastics episode.

6:15 - Darren shares an experience he had at The Masters golf tournament this year where single-use plastics continually came up as a topic of concern among attendees.

9:01 - A new development from researchers at the UC San Diego that are using discarded plastics in new road construction.

10:43 - March explains the concept of the "circular economy".

14:40 -Ian's idea for achieving environmental sustainability by developing products that get better with use.

15:55 -We ask, "why do modern treadmills still require external power?"

20:18 -Ian shares a new hacks he learned from his mom on how to reduce his use of single-use plastics.

22:48 -March offers a killer pro-tip on managing different sizes and brands of Tupperware.

24:05 -Reusable bags for dry cleaning and a tip about requesting dress shirts in a box.

25:54 - The magic of the LaundryHeap service and its popularity as a gift to new parents.

30:22 -Remembering the Amazon Tote, other new initiatives from Amazon.com to reduce waste, and the field of study on packaging design.

35:50 - The environmental impact of reusable coffee mugs.

40:30 - In an awkward 30 seconds, the team struggles to remember The Better Show hotline and in the process invents a new hashtag #awkwardnessisauthenticity.

42:10 - Ian defends the honor of Millennials worldwide. 😂

Better Bite: Supplements Jun 03, 2019

In this week's show we explore the complicated world of supplements. We explore how they are regulated (or not) and what tactics someone could take to choose which type and brand of supplements are likely safest and most effective. As always when we touch on health topics it's important to mention that we are not medical professionals and you should always consult your doctor before starting or stopping any medication, including supplements.

• Why Ian & Darren are more likely to experiment with supplements than March (and coincidentally why does Darren have two heads while Ian's skin is bright green?!).
• The importance of being aware of how supplements are regulated and how you can protect yourself as a consumer.
• Surprisingly effective (and ineffective) popular supplements
• Proven ways to think and exercise harder :)
• And much more…


• 2:25 - Why does Darren have two heads while Ian's skin is bright green?!
• 2:50 - What are supplements and how are they regulated?
• 5:20 - How do you know what's in the bottle matches what's on the label?
• 8:10 - Helpful websites that review supplements for quality
• 13:10 - Tactics for finding good brands for supplements
• 14:05 - The guys speculate on who would be the Bizzaro superman equivalent of Dr. Rhonda Patrick
• 14:35 - The difficulty with health claims on supplements
• 21:30 - The calculated risk of whether to take a particular supplement
• 24:00 - All about vitamins
• 32:00 - The guys debate the value, safety and effectiveness of vitamin supplements
• 35:00 - What supplements have the strongest evidence of being useful?
• 49:00 - Some useful supplements for performance including creatine 
• 56.30 - March is happy to let Ian & Darren experiment with more exotic supplements :)

Better Packing May 27, 2019

This week we have a better bite episode on packing. We have efficiently rolled, folded and bundled a variety of tips and hacks to help you choose the perfect luggage, plan what to bring, maximize space and avoid breakages and messes. Don't leave home without listening to this episode and most importantly make sure you are well stocked with Glad Press 'n Seal!

Highlights
- What are the characteristics of the perfect luggage?
- How your packing strategy should change depending on the destination & activities you plan
- We have the debate on folding vs. rolling vs. bundling. Which method will win?!
- The miracle material that is Glad Press 'n Seal!
- March's patented wrinkle fix formula
- and lots more 🤣

Show notes
- 1.35—Darren shares his secret talent of cramming 5lbs of things into a 2lb bag
- 2:18— March shares 4 pillars for better packing
- 2:47—How to choose the right luggage
- 6:20—Darren shares his favorite luggage brand
- 7:30—How Ian finds his luggage on the carousel
- 8:00—How Darren reduces damage to his bags
- 8:50—Darren shares his laminated packing checklist - travel nerd alert!
- 10:35—How do different type of trips affect what you pack?
- 12:30—The big debate! Fold, roll or bundle???
- 14:20—Should you use vacuum bags?
- 17:00—The miracle that is Glad Press n Seal
- 20:00—Why your sunglasses case should be full of delicate items
- 21:45—March's patented wrinkle fix formula

Mentions
- 🎒 Darren's favorite luggage: https://www.briggs-riley.com/
- 🧳 I ❤️ Baggage Handlers luggage tags
- ⚖️ Luggage scale
- 📺 Bundle packing for wrinkle free clothes
- 🙌 Reusable vacuum storage bags
- 🙌 Glad Press'n Seal
- 🙌 10 Uses for Glad Press 'N Seal Plastic Wrap

Congratulations, Ian & Carine May 25, 2019

Darren & March record a special dedication to Ian & Carine on their wedding day.

Better Emotional Intelligence: Part 2 May 13, 2019

In part two of our series on Better Emotional Intelligence, we cover the final two components of EQ, empathy and managing emotions in others. We share tips & tricks, do a live role playing exercise, and finish with what experiments we're going to try and report back on for improving our own EQ.

Show Notes

2:20— How empathy relates to emotional intelligence and the role of curiosity in developing empathy.
5:55— The difference between extreme empathy and practical empathy.
9:40— What is active listening and how to use active listening to build your empathy for others.
14:20— We discuss a tactic to teach empathy to children by giving them responsibility for caring for a plant.
18:52— Ian challenges March to model both the good and bad versions of active listening.
24:57— Why going into “problem solving mode” when engaging with your significant other is not an empathetic response.
30:29— March offers a tip for challenging oneself as a way to build empathy for others.
32:22— We explore what it means to manage emotions in others and why that isn’t always a manipulative behavior.
34:24— Tactics for learning how to manage others’ emotions including noticing others’ behavior and being mindful of the way you phrase questions.
39:02— Ian and Darren share their experiences from a time when they each had to use emotional management tactics to calm down someone who was extremely upset.
42:55— How Scott Pelly from 60 minutes uses the phrase “I wonder” to open up his interview candidates.
46:40— What is “non-violent communication” and where can it be useful.
51:12— March shares a tip from the Gottman Institute called a “love map” to understand more about what they care about.
52:25— Ian decides to work on avoiding going into “problem solving mode” in his conversations with his fiancee.
53:46— As part of helping test a training course for non-violent communication, Darren is going through the exercise of caring for a plant to increase empathetic awareness.

Mentions

📰 Article: How to Become an Effective CEO: Chief Emotions Officer (Tim Ferriss Blog)
📰 Article: Daniel Goleman (who popularized the idea of EQ) piece on emotional intelligence
📺 Documentary: Won't You Be My Neighbor
💻 Website: Center for Non-violent Communication
📰 Article: Caring for Living Things Helps Kids Build Empathy
📖 Book: Books from The Gottman Institute
📖 Book: Daring Greatly by Brene Brown

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Better Emotional Intelligence: Part 1 Apr 29, 2019

In part one of our series on Better Emotional Intelligence, we explore the definition of EQ, some of the core components, and how it relates to our personal lives and experiences.

Show Notes

1:01— What is meant by the term “E.Q.” or one’s emotional intelligence quotient?
2:51— Why is it important to develop a strong emotional intelligence and how can it help you in your personal and professional life.
12:05— The evolutionary root of our emotions and the different roles emotional responses played in early human society versus modern day society.
16:48— Research about the benefits of developing a strong emotional intelligence, including lower instance of violent behavior and better academic performance.
17:40— What is SEL and why schools worldwide are beginning to implement SEL lessons into their regular curricula.
19:41— March shares an early reference to “emotional intelligence” in a psychology paper written in 1969.
24:24— Ian gives a big shout out and a recommendation for the documentary “Won’t You Be My Neighbor”, the story behind Fred Rogers and the origin of the TV show Mr. Rogers Neighborhood.
26:44— How many of the characters on Sesame Street were models of different emotions.
29:24— March shares his experience in getting introduced to the idea of emotional intelligence and shares a book recommendation, The Happiness Trap by Russ Harris.
29:35— What is Cognitive Behavioral Therapy and how does it work.
36:11— Ian shares how empathy is a powerful skill for product managers.
40:32— Tips for developing more self-awareness and the color wheel of emotions and feelings.
44:08— The importance of giving yourself time to reflect on how you are feeling and the effectiveness of incorporating this into your morning routine.
45:01— Tactics to identify an emotion in the moment and creating space for yourself before instinctively acting upon it.
54:32— The effectiveness of journaling in developing awareness of oneself.
55:09— March shares an inspiring quote from Victor Frankl’s book, “Man’s Search for Meaning.”
58:44— Using exercise to diffuse powerful emotions.
1:00:24— The affect of sleep on our emotions and our ability to regulate them.
1:04:15— Using humor to disarm intense emotions.

Mentions

📖 Book: Man's Search for Meaning by Victor Frankl
📖 Book: The Happiness Trap by Russ Harris
📱 App: Mood Notes
📰 Blog post: How to Become an Effective CEO: Chief Emotions Officer (Tim Ferriss Blog)
📰 Article: Daniel Goleman (who popularized the idea of EQ) piece on emotional intelligence
📺 Documentary: Won't You Be My Neighbor
📖 Research: Atlas of Emotions

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Better Budgeting: Part 3 Apr 22, 2019

We conclude our series on better budgeting with Part 3, covering tactical tips, tricks and tools you can use to put your new budget into action today.

Show Notes

2:50— How to begin tracking your cash flow using both analog and digital methods.
6:20— How specific should one get when tracking spending.
7:55— Darren’s experience with Quicken and how tracking too many categories created too much overhead for him.
10:25— Ian’s preferred method of budgeting using pen and paper.
13:55— We explore some methods for making saving automatic.
15:05— Ian compares managing personal cashflow to managing email.
18:55— We discuss the pros and cons of debit and credit cards.
24:06— We discuss on of the pioneer services for online budgeting, Mint.
29:01— Ian shares his experience with Betterment.
30:20— Paying attention to monthly subscriptions and the services that help you monitor recurring expenses.
37:37— Darren’s experience with Wealthfront.
39:15— March introduces a service named “You Need A Budget” and “Mvelopes”.
41:35— Ian shares his experience with the virtual bank, Simple.
46:22— Tips for improving the way you spend your money to maximize happiness.
53:40— Tailoring a successful mindset for budgeting.
55:08— March, Ian, and Darren share a list of things that they are going to try for getting better at budgeting and managing cashflow.

Mentions

📰 Book: Your Money or Your Life: 9 Steps to Transforming Your Relationship with Money and Achieving Financial Independence
💻 Blog: The Life Values Quiz
💻 Blog: ClarkHoward.com
👍 Product: Kiva.org
👍 Product: Betterment
👍 Product: Wealthfront
👍 Product: You Need A Budget
👍 Product: Mvelopes
📱 App: Simple
📱 App: PocketGuard
📱 App: Mint
📱 App: Truebill
📱 App:Trim

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Better Microbiome Apr 15, 2019

While scientists are only scratching the surface of the microbiome it's already clear that the 39 trillion micro-organisms living in your body have a profound affect on your health, your emotions and even your relationships. This week we explore the fascinating ecosystem that exists inside our bodies.

Show Notes

2:27— Why does the microbiome matter?
11:56— Examples of the impact of the microbiome
21:38— The HMP
24:41—The 10:1 myth
27:50—Measuring the microbiome
43:07— Fermented foods and the power of diversity in the microbiome
47:22— Tips & tricks for improving your microbiome
1:05:10— Babies and microbiomes
1:08:02— Watch this space, we're at the infancy of our microbiome understanding
1:09:02— Future microbiome technology
1:18:52— Better Next Step and our experiments we'll try & report back on in a future episode

Mentions

Rhonda Patrick on breastfeeding: Dr Rhonda Patrick on the Amazing Benefits of Breastfeeding

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Better Budgeting: Part 2 Apr 08, 2019

In part two of our Better Budgeting series, we discuss the types of budget goals you can have, and plans you can make, to take control of your money.

Show Notes

2:01 - March breaks down the topic of budgeting into three parts: setting your goals, making a plan, and executing your plan
2:39 - Ian, Darren, and March share where they are in terms of setting financial goals.
7:25 - March shares a pro-tip for how his relocation to Ireland has saved him a lot of money on his kid's college tuition.
9:59 - Darren compares high-interest debt to running on a treadmill.
11:02 - We discuss how paying off high-interest debt (like credit card debt) is one of the first goals to set for yourself.
11: 28 - Darren shares a book recommendation: The Richest Man in Babylon by George S. Clason and introduces the concept of "pay yourself first."
16:53 - Different ways to think about your retirement goals: the "bounce your last check" method or the lump sum method.
19:54 - Ian shares that one of his near-term goals is to buy a home and we discuss the different perspectives on home ownership versus renting.
25:14 - The cultural aspect of home ownership, the utilitarian aspect of home ownership, and the financial aspect of home ownership.
33:20 - Trading hours for dollars and how to define financial freedom.
37:09 - How to think about budgeting using some practical budgeting models.
40: 21 - The 50/20/30 budgeting rule.
43:19 - March offers a tip for making saving easier by using the "boil the frog" method.
50:50 - Different financial vehicles for saving money including Traditional and ROTH IRSs.
59:45 - How to use positive goal setting techniques to make it easier to save money.
1:06:10 - After realizing how rich this topic is (no pun intended) we decide that it deserves a part 3 where we can dedicate more time on tips for executing a budget plan.
1:07:00 - The role of debt in your financial picture and how to tell the difference between "good debt" and "bad debt."
1:14:35 - The different types of insurance you can purchase and how insurance works.
1:17:40 - Why people buy insurance if the odds are against ever collecting it.
1:22:50 - Darren offers to sell Ian volcano insurance.

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Better Budgeting: Part 1 Apr 01, 2019

We kick off part one of our series on finance with a discussion on better budgeting. We talk strategies, mindset and tools to help you take control of money in your life.

Show Notes

2:06— What exactly is money and why is it important to understand how to manage money.
4:03— Ian channels his inner Biggie Smalls. 😀
4:39— The effect that money (or worrying about money) can have on one’s health and well-being.
8:02— The difference between guilt and shame and how that difference matters when it comes to money.
24:30— March and Darren talk about the peace of mind that comes with putting one’s finances on auto-pilot.
24:54— Darren shares story about how he was introduced to the concept of time value of money and how that has helped him understand how money works and how to better manage his own finances.
28:57— The Life Values Quiz as a tool to discover your own relationship with money.
41:15— Methods for beginning to budget including “the envelope system” and the 50/20/30 budget rule.
46:48— Some technology solutions for helping gain visibility on one’s finances including Mint, PocketGuard, and a simple Excel spreadsheet.

Mentions

📰 Article: Your Money or Your Life: 9 Steps to Transforming Your Relationship with Money and Achieving Financial Independence
💻 Blog: The Life Values Quiz
💻 Blog: ClarkHoward.com
💻 Blog: SmartAboutMoney.org
👍 Product: Kiva.org
📱 App: PocketGuard

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How to Have a Better Brunch Mar 28, 2019

We constantly hear stories about how the most successful and productive people have morning routines that include getting up very early in the morning to get a jump start on their day. But is rising early REALLY the right solution for everyone? On this week's episode of The Better Show, we aim to find out by diving into the research.

Show Notes

1:20 - 💂‍♀️ Where does the word "brunch" come from? (Featuring March's ridiculous British accent)
3:50 - 😍 Ian tells us how he fell in love with brunch
6:00 - 👩‍🍳 Darren shares his perspective on brunch as part of the slow food movement
8:25 - 💏 Ian introduces us to the concept of a 'brunch bunch' - the perfect way to knit friend groups together
10:50 - 🤯 March admits he's never heard of chicken and waffles
12:20 - 🤑 Ian hatches a plan to open his own brunch place called 'The Brunch Boss'
13:10 - 💯 Ian outlines how to create your own brunch bunch
17:55 - 🥓 Ian tests the guys to find out if they know the correct way to cook bacon (hint Darren isn't invited to join the brunch bunch)
24:30 - 🏡 March suggests the idea of a potluck home based brunch
26:40 - 💂‍♀️March & Ian roll out their awful British accents again to close out the show

Mentions

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Should You Get Up Early? Mar 18, 2019

We constantly hear stories about how the most successful and productive people have morning routines that include getting up very early in the morning to get a jump start on their day. But is rising early REALLY the right solution for everyone? On this week's episode of The Better Show, we aim to find out by diving into the research.

Show Notes

3:11— March shares examples of some notable personalities that are early risers and reflects on the conventional wisdom about the benefits of getting up early.
5:47— Darren notes that the trend of preferring to start one’s day early has more to do with productivity than it does with health.
10:32— Ian reflects on some valuable advice from an older gentlemen he met years ago.
12:44 —Some of the mistakes that people make when they start adopting an early morning routine.
16:50— What is a person’s chronotype.
23:08 —The differences between men and women when it comes to sleep and the relationship between personality type and chronotype.
26:07— How to figure out what sleep cycle works best for you.
29:54— How Ian figured out what his natural sleep cycle is and what he learned from the experiment.
32:11— Darren’s experience in figuring out his individual sleep patterns.
38:43— Tips for how to start finding your own sleep rhythm and maintaining your quality of sleep.

Mentions

💻 Ryan Carson 4:45am Club
📰 Cool infographic on morning or evening people

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Better Learning with Ryan Carson Redux Mar 04, 2019

We discuss ways to strengthen your memory - everything from remembering names to learning more effectively.

Show Notes

1:59— We welcome our first guest on The Better Show, Ryan Carson, CEO of Treehouse.
3:12— “I think learning is the largest single determining factor of your success in life.” — Ryan Carson
4:50— We learn a little bit about Treehouse, what it does and why Ryan started it.
7:39— Ryan discusses the huge gap between the number of new jobs requiring coding skills and the number of traditional Computer Science graduates.
10:36— Ryan compares how learning a skill like coding is similar to learning a skill like carpentry or other trades.
12:36— We talk about the changing environment for learning and how today it is possible to get a degree from Harvard for free online.
15:06— Ryan describes the changes that are happening in the workforce that are motivating companies to invest in trade skill-style training.
19:50— Ryan shares how he has partnered with Boys & Girls Clubs to introduce Treehouse’s learning opportunities to under-served communities.
24:30— We discuss the importance of mentorship in the learning process.
27:41— We discuss how to initiate a request for mentorship and how to be a good mentee.
30:35— March asks Ryan what he looks for when deciding whether or not a mentorship request will be a good fit.
31:28— Ryan shares a tip about the value of sharing experiences versus trying to give advice.
35:17— Darren shares a tactic that his mom used to keep him constantly creating with Lego.
36:35— We discuss the role of artificial intelligence and how it will affect the types of things we need learn in the future.
42:07— We do some rapid-fire Q&A with Ryan on topics ranging from the craziest experiment Ryan ever tried on himself to areas he’s currently working to improve.
47:01— Darren, March, and Ian each adopt one thing from the conversation that they will experiment with going forward.
51:11— We wrap up the show with a reflection on our conversation with Ryan, what we learned from the discussion, and give a quick shout to our moms for all that they do to help us learn throughout our lives.

Mentions

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Better Bite - Charity Feb 25, 2019

Thanks to a listener suggestion, we discuss strategies for better charitable giving. We focus on why and how to give to charity. We discuss how to make a giving plan that can maximize the impact of your donations while allowing you to express your personal values and support your passions.

Show Notes

01:30— Our listener Jakub wants to know how to make the most of his charitable giving
05:10— Can I make an impact? What are my few dollars going to do?
07:30— How we could eliminate extreme poverty by the middle of the century.
11:50— Charity is about expressing your personal values.
12:37— The guys try the ‘How rich am I?’ wealth calculator
18:00— Where do you craft a charity strategy?
20:00— What is effective altruism?
30:00— How to evaluate charities?
33:50— The guys discuss the pros & cons of volunteering
38:30— How to make a charity plan for this year.

Mentions

www.givewell.org
www.effectivealtruism.org
www.givingwhatwecan.org
charitynavigator.org
💰 How Rich Am I?
📖 The Life You Can Save: How to Do Your Part to End World Poverty by Peter Singer

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Paring Down Plastics Feb 18, 2019

This week we explore how to pare down the amount of plastics in your life. We talk about how using fewer plastics is better for the environment and your health. We share tips on how you can easily reduce the amount of single-use plastic you consume.

Show Notes

1:32 - We kick off the show with a question from Ian's mom about how to pair down single use plastics and finding a replacement for plastic trash bags.
7:55 - Ian re-frames the conversation by asking "how do plastics affect us individually?"
10:05 - What is meant by "single use plastics" and what is the journey of a piece of single use plastic from its origin as raw materials to the trash.
17:17- What are micro-plastics? Where do they come from and, more importantly, where do they go?
**18:56 **- The floating island of plastic trash that's formed between California and Hawaii in the Pacific Ocean. It actually contains an estimated 1.8 trillion individual pieces of plastic.
23:30 - The impact of China no longer accepting plastic garbage from foreign countries.
26:30 - The "recycle-ability" of different types of materials.
28:08 - The impact of plastic on human and animal health.
33:45 - The bright spots on the horizon and the reasons to be optimistic about some recent efforts from private companies and governments to reduce plastics.
37:33 - The startup companies that are building businesses to help reduce the consumption of single-use plastics.
39:25 - Darren describes how he became aware of the health issues related to plastics and credits his wife, Mardee, with introducing him to BPA-free drink-ware.
42:40 - Ian reflects on how he first learned about the dangers of plastic containers 10 years ago.
45:02 - March sings the praises of the Soda Stream.
51:35 - Darren shares the reasons for his optimism about this topic - and we clarify that he's not an advocate of eating elephants. 🐘😄
54:45 - Tips for reducing the consumption of plastic in your own life. 💡 Tip 💡
1:00:45 - Darren gets inspired with an idea for an augmented reality app that gives visibility into the environmental impact of the products around us.
1:09:01 - How you can support charities whose work contributes to lowering the need for single-use plastics.
1:14:30 - How to read the numbers on recyclable plastics. 💡 Tip 💡

Mentions

👍 Product: the SodaStream
📰 Article: NYT article on the origin of the plastic straw ban
📰 Article: 2018 U.N. Environment report on single-use plastics
📰 Article: New enzyme that breaks down plastics
📰 Article: IBM - A radical new recycling process will breathe new life into old plastic.
💦 Water For People
💦 Lifewater
💦 Global H2O
💦 Water.org

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Emergency Preparedness Redux Feb 11, 2019

We discuss preparing for emergencies and why you’ll be glad you did. We’ll explore how to know what kind of emergencies are likely, the importance of making a plan, and what sort of equipment you’ll want to have on hand.

Show Notes

2:11 - The guys discuss what qualifies as an emergency
6:46 - March talks about why you should trust your gut if you think someone is sick
8:59 - Darren talks about the FAST method of detecting a stroke
15:07 - The guys discuss advancements in fire fighting technology and why it's so hard to control forest fires
20:11 - Darren talks about his experience being in a flash-over situation
29:26 - Darren shares his experience of dealing with the 2001 earthquake in Seattle
31:30 - Darren shares a tip about planning to coordinate via long distance calling
32:10 - Quiz time: How many earthquakes happen every day?
37:25 - How not to become a doomsday prepper
37:52 - Which is better? A doomsday bunker or a fast car and a bag of diamonds?
41:14 - Why Ian doesn't have the habit of being prepared for emergencies
44:44 - Darren talks about how an earthquake in 2001 changed his perspective on preparedness
51:22 - Ian talks about the importance of having an emergency kit in your car
54:52 - Ian proposes we put a nanotech water filter to the test with raw sewage
55:56 - March emphasizes the importance of making an emergency plan & building an emergency kit
1:07:23 - What to do if North Korea decides to nuke LA

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Beating Cognitive Biases Feb 04, 2019

We discuss how you can beat cognitive bias. Learn common biases and strategies for identifying and overcoming them.

Show Notes

4:52— What exactly is cognitive bias, what research led to the discovery of it, and why should we pay attention to it.
7:50— The different types of cognitive bias and how they affect our decisions in everyday life.
9:18— The parallels between how we establish unconscious biases and how we form habits.
11:25— Is it even possible to remove all cognitive bias and if we could would we even want to?
12:40— The summary of different biases as categorized by Buster Benson.
19:05— The problems caused by cognitive bias, including missed details, and incorrect conclusions.
20:18— Why humans are predisposed to see faces in inanimate objects.
22:27— March quizzes Ian and Darren about some common cognitive biases.
34:14— The Ben Franklin effect and how you can use it to strengthen your relationships.
36:28— The IKEA effect and how it affects many of the products you buy.
38:30— The Google effect and what it has to do with Darren’s ability to accurately spell words.
45:33— What cognitive bias has to do with one’s base level of happiness.
47:55— Tips for making better decisions to counteract cognitive bias.
50:20— Using decision making frameworks to counteract cognitive bias.
54:40— The value of making decisions slowly.
56:00— Ian, Darren, and March each pick one of the methods discussed in the show improve their individual decision making.

Mentions

📰 Wikipedia article: List of Cognitive Biases
🔧 Tool: Cognitive bias cheat sheet
🔧 Tool: the Pugh Matrix
🎙 Show: The Better Show episode on the Eisenhower Matrix

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Better Bedding for Better Sleep Jan 29, 2019

We discuss better bedding so you can get the perfect night's sleep. We interview bedding enthusiasts on the best sheets, pillows and more.

Show Notes

2:25— We discuss our interest in bedding and what inspired us to do this episode.
4:35— We recap recommendations from The Better Show community on what they do to create their ideal bedroom environment.
10:12— A listener, Rachel, shares what motivated her to begin to search for the perfect pillow.
13:42— The ideal sleep position and a healthy sleep posture according to doctors.
15:00— Finding the right balance between soft and supportive with your pillow.
15:57— The different pillows types for side, back, and stomach sleepers.
18:55— Appearance versus comfort in pillow selection and the trial and error process of finding the right pillow for you.
23:05— Pros and cons of memory foam, goose down, polyester filled, water gel, coconut, and bamboo pillows.
27:13— Chantell tells us about her favorite pillow — the Hyrdaluxe pillow.
29:30— Sometimes a teddy bear is the perfect community.
30:41— Pillows to help make sleep more comfortable during pregnancy.
33:15— We discuss the trend of hotels offering pillow menus to guests.
35:58— We discuss the basics of bed sheet construction — materials, weave, and thread count.
39:04— Winter sheets versus summer sheets.
40:49— Chantell tells us about a new innovation in bed sheets that she now swears by: eucalyptus sheets.
43:10— The environmental benefits of eucalyptus as a manufacturing material.
45:15— Other issues that people run into with bedding and some of the solutions available to address them
48:01— Giving the gift of nice bedding and the t-shirt sheets from Oprah’s Favorite Things episode from 1996.

Mentions

👍 Product: Hydraluxe pillow
👍 Product: Coconut Bliss pillow
👍 Product: Snoogle Maternity pillow
👍 Product: Quick Zip sheet
👍 Product: Primary Goods bed sheets
👍 Product: Sheets & Giggles

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Better Relationships Redux Jan 14, 2019

How to deepen relationships with your partner, friends and family. We’ll explore why healthy relationships are so important and share tips & techniques to ensure your relationships are in tip top shape.

Show Notes

1:45 — Why relationships matter
4:39 — Impacts of isolation: from prisoners to monks
7:33 — Week long silent retreats
8:47 — How humans experience loneliness at a cellular level
9:54 — Aristotle's Golden Mean and relationships
10:54 — 3 keys to defining a good friend
14:48 — Ian's story of reconnecting with his best childhood friend after 10 years
19:50 — March's story of reconnecting with his first friend since moving to the US
22:51 — Ian's theory of why people hate high school reunions & love college reunions
25:04 — Uniqueness of experiences = strongest relationships
26:21 — How March burst into tears and confessed his undying love for his future wife
30:05 — They critical component to March's early relationship with his wife
31:32 — Ian explains the "group friend"
33:20 — How Ian founded The Brunch Bunch to strengthen his relationships
37:12 — How Darren met his wife at his birthday party & told work she was his fiancé before he asked her
44:34 — How the Gottman "The Art and Science of Love" workshop strengthened March's marriage
48:12 — March's tips from Gottman's "The Seven Principles for Making Marriage Work"
54:51 — Darren & Ian's tips from "The Five Love Languages" by Gary Chapman
1:01:48 — Tips for dealing with the physiological responses of stress in relationships
1:04:06 — Darren's secret weapon for improving all his relationships
1:12:23 — Ian's tips for dating in the modern world
1:20:28 — How to use your smartphone to maintain relationships from afar…and invented Snapchat before Snapchat
1:26:20 — Ian's story of how pre-planning helps him maintain key relationships
1:26:20 — March will experiment with weekly thank you notes to express gratitude
1:26:20 — Darren will experiment with trying the Gottman seminar March mentioned
1:26:20 — Ian will experiment with eating alone less often, especially during the work week

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Building Better Habits Jan 07, 2019

We discuss the secrets of building better habits, including the 4 laws of making or breaking habits, physical totems, the paperclip story, and habit competition apps. We share our 2019 habits we're trying to create and break, and how we're going to do it.

Show Notes

2:55— Why do habits matter?
9:52— Willpower & habits
15:05— Our 2019 habits we want to create
20:09— The habits we want to break in 2019
23:13— Our personal experiences with habits
31:55— Tips & hacks for habits
43:22— 4 laws for making or breaking habits
1:12:42— Quick hits: physical totems, competition app, the paperclip story, batching habits
1:21:15— Our 2019 habit experiments

Products Mentioned

Atomic Habits Cheatsheet
Habit Contract Template
Ian's first 2019 book review: Become Financially "Unshakeable" in 2019
Subscribe to Ian's 2019 book reviews
SPAR! Social habit building app
The Power of Habit by Charles Duhigg
Atomic Habits by James Clear

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New Year's Resolutions Redux 2019 Dec 31, 2018

In this episode Ian, Darren & March talk about New Year’s resolutions — what makes a good resolution and how to make them stick. We’ll share why resolutions can be helpful, our personal experiences and tips you can try to make resolutions work for you. We cover a lot of ground, including:

Show Notes

2:39— March on the origin and history of New Year’s resolutions
3:15— March shares data on the typical success rate for keeping one’s resolutions. (Spoiler alert: it ain’t good.)
4:38— March counts down the top 5 most popular New Year’s resolutions from 2017
6:21— March shares a tip on how to increase your chances for sticking to your resolutions
11:40— Ian reveals and reviews his 2016 New Year’s resolutions
24:45— March describes his experience with The 4-Hour Body
28:35— Tips on how to set resolutions that will stick
30:45— The SMART method for setting goals and resolutions
40:05— Tips for learning a new language
43:18— Tips for saving money in the new year
44:41— Tips for finding a new job
47:16— Tips for exercising more
57:00— Ian, March, and Darren make their own New Year's Resolutions for 2018
1:13:16— BONUS CONTENT: It's New Year's Eve 2019 and Ian, March, and Darren reflect on how their resolutions from 2018 have gone.

Products Mentioned

Way of Life app
FitStar (now called Fitbit Coach after being acquired by Fitbit)
Oak meditation app
The 4-Hour Body by Tim Ferriss
Rosetta Stone and Duolingo
Rich Dad, Poor Dad by Robert Kiyosaki
Ian’s 2016 New Year’s resolutions

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Ian & March's 5-Day Fasting Experiment Dec 24, 2018

This week's episode is a day by day diary of an experiment in extended fasting that Ian and March did in November of this year. Their plan was to fast for five days using a protocol created by Dr. Valter Longo, an expert on the positive health effects of fasting. Fasting is known to have a host of benefits ranging from helping to correct metabolic diseases like diabetes to strengthening the immune system and reducing the risk of cancer. Dr. Longo's fast mimicking diet involves eating only a few hundred calories of food each day for 5 days. This makes it easier to maintain than a water-only fast while having many of the same health benefits. So let's hear how they got on!

Show Notes

00:00 - What is a fast mimicking diet and why would you do it?
01:40 - March & Ian discuss doing a 5 day fast
03:58 - Ian hatches the plan to record the fasting daily diary for the show
04:37 - Ian wants March's warnings about what to expect - including hunger pangs and the 'keto flu'
10:55 - Ian wants to know if he can exercise while fasting
11:57 - Day 1 diary
12:47 - March had a foggy day, maybe not enough coffee?
15:12 - A fan tells Ian the seaweed snack from our meal plan is super popular in Taiwan
16:10 - Day 2 diary
16:45 - March's sleep starts to get way better while fasting
17:06 - Ian suffers through eating vast quantities of spinach
18:08 - Something weird happens to Ian's teeth
21:29 - Ian starts measuring his ketones & blood glucose
24:16 - Day 3 diary
24:51 - Ian and March are delighted to realize their fast will end on Friday night, not Saturday!
26:50 - March makes the mistake of watching The Great British Bake-Off while fasting
28:20 - Ian wakes up feeling pretty shaky
29:39 - Ian figures out the mystery of his weird teeth thing
32:00 - Day 4 diary
32:46 - Ian has heart palpitations and is understandably freaked out
38:02 - Day 5 diary
38:36 - We find out whether Ian's racing heart caused him to quit the fast early
40:17 - Ian & March discuss missing food and their new found empathy for anyone who goes hungry
49:41 - How to measure poverty and how hunger fits into it
52:40 - Conclusions
52:30 - Ian & March have a bumpy end to their five day fasts
1:01:00 - The risks of fasting & dieting for people suffering from disordered eating
1:03:10 - Ian & March talk about whether they'll do another fast in the future

Mentions

Ian & March's 5 Day FMD meal plan

Green tea & water ad libitum

DAY 1 (1180 KCAL)

2 avocado 322kcal
57g salted macadamia nuts 408kcal
100g spinach (raw
or lightly steamed) 46 kcal
200g steamed broccoli 34kcal
1 bouillon
cube 16kcal
2 cloves steamed garlic 8kcal
5g package dried seaweed 24kcal

DAY 2-5 (858 KCAL)

1 avocado 322kcal
57g salted macadamia nuts 408kcal
100g spinach (raw or lightly steamed) 46 kcal
200g steamed broccoli 34kcal
1 bouillon cube 16kcal
2 cloves steamed garlic 8kcal
5g package dried seaweed 24 kcal

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Better Home Automation Dec 17, 2018

What are the benefits of having a smart home and can you avoid the pitfalls? There has been a surge in new internet connected devices you can use to make your home smarter - everything from video doorbells & smart speakers to devices that measure your water usage and lock up your house at night. We want to know whether all these gadgets are worth it? Can you avoid the risks to your privacy created by having internet connected microphones and even more hackable electronics in your home?

Show Notes

5:40— Are smart home gadgets actually useful?
7:34— We break down four types of home automation solutions— smart-speaker systems, telephone/cable company systems, home security systems, and professional high-end systems.
14:26— The story behind the Ring camera-enabled doorbell.
15:44— The usefulness of a camera-based doorbells to thwart package thieves during the holidays.
20:35— The trend of new buildings being built with automation systems as part of the normal building systems
24:30— The concerns and controversy around data collection from smart home devices and an alternative home automation solution that avoids these issues.
36:06— The most surprising thing about home automation is that you are probably already
43:00— Using a smart lock to automatically unlock your door.
45:13— What’s the best way to get started trying out home automation.
49:13— Where do we think home automation is going in the next several years.
55:25— Home automation options for apartment dwellers.
1:00:43— The story behind the Mattel Aristotle children’s toy.
1:08:49— What is the killer app for home automation.

Mentions

📰 Darren's blog post on The secret behind Amazon Alexa's success
💻 IFTTT skill to connect Alexa and a Trello to do list
💻 IFTTT skill for syncing Alexa to-dos with iOS reminders
👍 Product: Amazon Echo Dot
👍 Product: Google Home Mini
👍 Product: Ring doorbell
👍 Product: Nest thermometer
📰 Blog post: Brendan Mulligan --- on a journey of home automation
📺 Video: Pee Wee's Breakfast Machine: The Breakfast Machine

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Better Remote Work Dec 10, 2018

We ask the question, can you succeed while working remotely? There is a growing trend among employees, freelancers and entrepreneurs of working away from the office but suspicion and controversy still abound. Combining our own experience with experts in the field we explore the pros & cons, the cultural shift that is driving remote work and what the future will look like.

Show Notes

1:13— How March's move to Ireland made remote work very personal, very fast
3:30— The rise of remote work
6:44— Controversy around remote work
12:04— The challenges of working remotely
23:28— Tips & tricks from remote work experts to make it work
38:43— Twitter's feedback on remote work
43:11— The power of remote work
45:57— The big takeaway on remote work

Mentions

Telecommuting trend data (July, 2018)
Amazon hiring 5,000 remote workers this year (CNBC)
Apple seeking employees for work-from-home positions (Apple)

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Better Holidays, Gift Giving & Relationships Dec 03, 2018

It's the gifting time of year and we're here with advice on how to make the most of it. For the next episode we are pulling one of our most popular episode from the archives to help you choose thoughtful gifts for your loved ones. You'll hear all about how to choose gifts that show you care and provide a lasting memory.

Show Notes

1:16 — The Better Show is growing like a weed: quick update on how many countries we have listeners in worldwide.
2:44 — What is the most popular holiday in the world?
4:30 — Why do holidays matter?
6:41 — The Tail End insight about the time you spend with family
12:11 — How to have better conversations during the holidays
17:26 — Gift giving tips from Darren's wife Mardee
22:35 — Ian's "Buy One, Get One" trick for gift buying
24:07 — The Pajama Fairy story
26:15 — Giving the gift of choice with a personalized gift catalog
28:13 — How experiences can be some of the best gifts
29:12 — Does Ian have a bad gift giving habit?
33:49 — Maintaining routines during the holidays
43:23 — The Averaging Effect on gift giving
46:36 — The value of the surprise in gift giving
50:22 — The power of batching when gift giving
52:52 — Pinterest, Amazon Universal Wish List and more for inspiration and organization
55:32 — Asking questions of people's personal experiences to build empathy and avoid conflict
59:53 — Using your family history as a shared common background for family discussion
1:04:53 — March will experiment writing Thank You notes for gratitude this holiday
1:06:46 — Darren will experiment with small gifts, mostly experiences, and being more present this holiday season
1:07:34 — Ian will experiment with sending hand-made holiday greeting cards to family & friends
1:10:28 — Darren recommends Postagram for sending quick thank you cards

Mentions

💻Website: Base word list
📱 App: Flash card tool
💻Website: Supermemo
💻Website: TinyCards by Duolingo
💻Website: Official list of Sniglets

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Better Language Learning Nov 27, 2018

We discuss proven methods to make learning a new language easier and why it’s good for you.

Show Notes

4:36— March describes an interaction he had attempting to communicate with a farmer in the Czech Republic.
6:46— We learn about how Ian is learning some new languages from his new fiancee who is fluent in English, Arabic and French.
10:28— Darren talks about the value of learning Latin for his college entrance exams and discusses why he thinks it’s a huge advantage from a business perspective to learn Spanish and Mandarin.
12:35— March quizzes Ian and Darren on facts about languages around the world.
18:12— Why we speak so many different languages.
21:11— Why should one learn a language when we have smartphones that can translate
23:19— How learning a new language is good for your brain.
32:05— March’s top 5 secrets to learning a new language. 💡 Tips 💡
39:00— Spaced repetition and the “forgetting curve”.
43:13— March quizzes Ian and Darren on their knowledge of some recently created words and phrases in the English language (and it gets embarrassing).

Mentions

💻Website: Base word list
📱 App: Flash card tool
💻Website: Supermemo
💻Website: TinyCards by Duolingo
💻Website: Official list of Sniglets

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Better Health Through Yoga Nov 19, 2018

We discuss the history, varieties and benefits of yoga. Darren shares his experience of practicing yoga with Ian & March and surprises them with the unexpected benefits of the ancient tradition.

Show Notes

2:20— What do we mean when we talk about “yoga” and what are the origins of yoga?
6:42— The health benefits of practicing yoga including relaxation, physical flexibility, and moderate strength training.
9:53— How yoga is a fusion of physical training and mental discipline.
14:44— Why it’s common for athletes to practice yoga and how relaxation can often lead to better precision and better performance.
17:22— Darren explains the major branches of yoga from a spiritual-philosophical perspective and explains in detail the different styles of Hatha (physical & meditative) yoga including the
21:59— Is it necessary to attend a class to practice yoga or can one practice at home?
22:29— The difference between discomfort and pain and the yogic principle of honoring oneself by never pushing your practice to pain.
24:19— Tips for trying out yoga for those who find it a little intimidating.
28:45— Darren shares his experience when first starting to practice yoga 9 years ago.
30:24— Ian shares that the home cycling Peloton has group yoga classes as part of their fitness subscription program.
31:58— The practical benefits one gets from practicing yoga in the near-term and over the long-term.
35:50— We discuss how someone with a very scientific mind can appreciate and find value from a practice, like yoga, that has its roots in spirituality.
39:45— Darren shares his experience visiting the Chichen Itza pyramids during the Summer Equinox as an example of how to stay true to your own worldview while respecting others’ philosophy and unique worldviews.
45:15— When should one NOT do yoga. (The answer might surprise you.)
47:20— Darren shares his opinion of the most important thing someone should learn if they want to become an expert in yoga. (Again, the answer might surprise you.)
49:25— Ian and March reflect on their surprise at how yoga has a lot in common with other mindfulness and exercise practices.
52:40— Darren shares the names of several leading yoga influencers.

Mentions

📰 Article: What is pranayama?
📱 App: Freedom
📱 App: YogaGlo
💻 Website: Gaia --- apps for smart phones, Roku, AppleTV, Amazon Fire TV. Heads up that Gaia is a bit of a new age website so there is some "way out" content here.
💻 Website: Gaiam --- popular online yoga community & retailer of yoga products
📱 App:Pocket Yoga
📱 App: FitStar Yoga
📱 App:Down Dog
📱 App:Daily Yoga
🙆 Yoga influencer: Kathryn Budig --- author, yoga teacher & advocate
🙆 Yoga influencer: Donna Farhi --- author & advocate
🙆 Yoga influencer: Tara Stiles --- Founder of Strala Yoga
🙆 Yoga influencer: Paul Grilley --- Founder of Yin Yoga
🙆 Yoga influencer: Shiva Rea --- Founder of Prana Flow yoga
🙆 Yoga influencer: Chip Wilson --- Founder of Lululemon Athletica
🙆 Yoga influencer: Baron Baptiste --- Founder of Baptiste Power Vinyasa yoga

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Better Confidence Nov 12, 2018

We discuss how to improve your confidence and overcome self-doubt. We explore the difference between self-confidence and over-confidence, techniques for dealing with negative self-talk and ways to feel more comfortable in your skin.

Show Notes

2:49 - Confidence: born with it or acquired?
4:09 - How self doubt is self-perpetuating cycle
10:11 - Using self-doubt as a tool for making better resolutions
11:57 - March's years of imposter syndrome at work
14:25 - March's anxiety about fatherhood
17:13 - How early encouragement ( or lack thereof) make a difference in building self-confidence
22:00 - Learning to back away from overconfidence
24:11 - Mental exercises for interrupting the cycle of self-doubt, Cognitive Behavioral Therapy, and March's first Drake reference
28:48 - Noting vs Diffusing techniques
30:25 - Important terminology to better understand self-confidence
32:10 - How a meditation practice can be used to deal with self-doubt
36:00 - The brain's Default Mode Network concept
38:40 - How nutrition & exercise impact self confidence
44:08 - "Dutch courage" alcohol for confidence
48:20 - How your confidence changes once outside your social support network
53:13 - Prescription drugs, nootropics and supplements for self-confidence
55:05 - Power posing for confidence: myth or fact?
56:30 - How to deal with setbacks and common confidence crushers
1:05:47 - After Show: Worst email etiquette

Mentions

📰 Article: 5 Steps to Deal with Self-Doubt and Trust Your Self Again (Tiny Buddha)
📰 Article: 13 Powerful Ways to Overcome Self-Doubt (The Positivity Blog)
📰 Article: 5 Reasons Why It's Actually OK to Doubt Yourself (a plus)

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Better Flu Fighting Nov 05, 2018

We discuss what you need to know about the flu and how to fight it. We review the current flu science, why you and your family should get the vaccine and what other things you can do to avoid catching or transmitting the virus.

Show Notes

2:31 - Ian shares a number of interesting statistics on the 2017–2018 flu season from the US Centers for Disease Control.
5:28 - We discuss how the CDC figures out when the flu season starts and stops and how the flu impacts our society economically.
11:29 - Statistics on the 2017–2018 flu season, including # of deaths attributable to the flu.
12:00 - Ian quizzes March and Darren on flu season facts, many of which may surprise you.
17:20 - Darren calls for a rules review after March takes an early lead on the quiz.
30:40 - The prevalence of anit-vax content on Pinterest.
35:30 - The effectiveness of new nasal spray flu vaccines.
37:05 - A new flu vaccine in the form of a trans-dermal patch.
39:05 -What is a "quadrivalent" flu vaccine and why should you ask your doctor about it.
40:50 - The first anti-flu drug approved by the FDA in 20 years and how it works.
42:50 - Things you can do to reduce your risk of contracting the flu.
43:40 - How long can the flu virus survive in the air?
47:55 - The best time to get a flu vaccine for the current season and where you can get a flu shot.
53:55 - "Starve a cold. Feed a fever" and why you shouldn't rely on Saturday Night Live for health advice.

Mentions

📰 Article: Flu virus survives for more than 1 hour in the air
📰 Article: Shelf stable patch for flu vaccine
💻 Web site: Flu Prevention Infographic
💻 Web site: FluView: Weekly US Influenza Surveillance Report
👍 Product: Xofluza --- anti-viral 1 dose treatment

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Better Health By Fasting Oct 29, 2018

We discuss intermittent fasting - a research backed way to lose weight and improve your health. Fasting has shown to be an effective way to burn fat, reduce the risk of diabetes, improve brain function, and even reboot your immune system and fight cancer.

Show Notes

3:41— What is intermittent fasting and how did this become a thing?
5:43— Why people choose to adopt an intermittent fasting routine.
9:59— Background about the fasting app, Zero, and some recent news about how it’s developing.
11:43— The effect of simply paying attention to what you eat.
12:57— March describes a few of the day-to-day fasting techniques including the “16–8 method” and the “eat-stop-eat” and the “5–2 diet”.
14:55— The evolutionary history of human eating cycles.
22:55— How fasting affects your insulin cycles.
24:18— Advice on approachable ways for starting to experiment with intermittent fasting.
27:51— What are “fast mimicking diets” like ProLon and how do they work?
32:53— Quote of the episode by Ian: “Fasting is like the Jack Welch of stem cell regeneration techniques.”
33:17— March shares his experience with a 4-day water fast and why he ultimately had to stop.
37:15— How to use fasting for jet-lag recovery.
41:50— March shares a mindfulness trick for how to make an intermittent fast more tolerable.
44:28— The importance of maintaining your water intake even when on a fast.
47:17— The ways you can measure the effects of a fast on your body’s metabolism including a fast’s effect on cholesterol.
49:40— Ian decides to go all-in on a 5-day fast.
51:04— Darren decides to adopt an intermittent fast to avoid jet-lag on his next trip.
52:10— March decides to try out ProLon but is going to keep drinking caffeine to avoid the challenging headaches.

Mentions

🍴 Product: ProLon the "fast mimicking diet"
👨‍⚕️ Expert: Dr. Satchidana Panda from the Salk Institute
📱 App: Zero --- fasting app
Kevin Rose's fasting app Zero beefs up with new CEO, $1.2M funding (TechCrunch)
📱 App: MyFitnessPal--- fitness and nutrition tracking app

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Better Sleep & Health with the Oura Ring Oct 22, 2018

We discuss one of the most advanced fitness trackers on the market - the Oura Ring. We contrast the ring with other fitness trackers available, talk about it's different sensors & reports, and Ian & March reflect on their experience with Gen 1 and Gen 2 of the ring.

Show Notes

4:36— How Ian first discovered the Oura ring and why he became interested in it.
7:28— Why Darren, who has an aversion to jewelry or wearable devices, is beginning to seriously consider a smart ring.
8:58— What bio-metric info does Oura track and what insights does it provide to help you learn about your health.
14:05— We discuss the Oura “readiness score.”
16:16— March discusses the different smart watches and devices he’s used and how they compare to the Oura ring.
18:05— Darren asks Ian about his experience with the new Apple Watch and how it compares to the Oura ring.
20:45— Ian explains the concept of “digital well being” and why it’s important.
22:17 —The relationship between smart devices, like smart watches, and smart phones.
24:00— The benefit of a smart device without a screen — both in terms of digital distraction and in terms of durability.
25:21— Battery life of the Oura ring and strategies for keeping it fully charged while maximizing wear-time.
27:01— The differences between the 1st and 2nd generation of Oura ring.
30:20— The affect of alcohol consumption on the quality of one’s sleep.
38:45— The affect of caffeine consumption of the quality of one’s sleep.
39:45— How smart, wearable devices are ushering in an era of personalized medicine.
45:58— The verdict: will Darren decide to buy an Oura ring?
48:02— The price of the Oura ring and why you get what you pay for in terms of accuracy of data and quality of insights. See research data inset.
54:04 —March drops the quote of the week with the insight that “getting enough sleep allows you to survive, but tuning your sleep allows you to thrive.”

Mentions

👍 Product: Oura Ring
🎙 Podcast: Under The Radar
📖 Book: Why We Sleep by Matthew Walker, PhD

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How Morning Routines Make the Day Oct 15, 2018

We dive into how to design the perfect morning routine. We explore how mindfulness, healthy habits and a little bit of planning can set you up for the best day ever.

Show Notes

2:05— What do we mean by a “morning routine” and why your own morning routine matters
4:35— Getting your mental “auto-pilot” to work for you.
5:17— Ian talks about a book 📖 he’s reading titled Make Time by Jake Knapp.
6:30— Research into the effects of mindfulness exercises and why adding mindfulness
8:35— Why are we talking about a “morning” routine and not a “lunch” or “evening” routine?
9:55— Ian shares how his morning routine has changed over time.
13:37— Using your morning routine to approach the day “on the offense” instead “on the defense.”
16:58— Darren shares his approach to designing his own morning routine and how it changed from his youth to adulthood.
21:28— Darren shares a tip 💡 about starting your morning routine the night before.
22:35— March outlines his morning routine and shares a tip 💡 about getting enough sunlight during the winter months by using a full-spectrum daylight lamp.
24:50— How March tricks himself into staying faithful to his morning exercise routine.
27:10— March and Ian talk about the Oura ring’s readiness score helps them start their day.
28:45— Ian recommends the website My Morning Routine and talks about how having children affects one’s morning routine.
34:55— How small changes or disruptions can wreak havoc on one’s morning routine.
39:15 —Ian quizzes March and Darren on statistics about high achievers’ sleep and wake habits.
41:58— We share a tip 💡 about “do not disturb” and “daylight” and “bedtime” modes on smartphones.
47:35— A tip 💡 for using your wireless router settings to limit screen time for kids.
48:50— March shares tips 💡 about doing a body scan meditation in the morning to become aware of stresses that might be affecting him at the start of the day.
54:50— Our personal “night before” routines to help start the next day off effectively.

Mentions

📖 Book: My Morning Routine
💻 Website: MyMorningRoutine.com
📖 Book: Make Time by Jake Knapp
👍 Product: Luma wireless router
👍 Product: Beurer LED Daylight Lamp
👍 Product: Oura or Motiv health tracking rings
👍 Product: Five-Minute Journal
📱 App: Freedom

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The Principles of Persuasion Oct 08, 2018

We dive into the ways you can convince, inspire and influence others. Being able to persuade people is a key life skill whether you're interview for a job, inspiring your co-workers to start a new project or fund raising for your favorite charity. We explore different styles of persuasion, how to use them ethically and to recognize when they're being used on you.

Show Notes

1:34— We discuss the usefulness of being able to successfully persuade others — in work and in personal life.
4:30— How the powers of persuasion can be used for good or for evil.
7:46— Our individual experiences in persuading others.
10:50— Fund-raising vs “friend-raising”
12:35— We discuss the documentary “The Push” by Derren Brown and the infamous Milgram experiments and how social pressure and authority have a heavy psychological influence on all of us.
15:35— Ian talks about a recent episode of the Accidental Tech podcast.
17:40— Why it’s important to understand how persuasion tactics can be used for nefarious purposes so that we can recognize them when someone is applying them on us.
19:35— Finding common ground with others as a tactic for persuasion and productive outcomes.
23:20— March introduces Tim Baker’s influence framework and describes the four quadrants that describe the different approaches for influencing others.
24:50— We discuss examples of great persuaders in recent history and cite examples of their persuasive performances, including JFK’s “go to the moon” speech, the #metoo movement, Al Gore’s TED Talk on climate change, and President Obama’s performance in the debates leading up to the 2008 US Presidential elections.
31:15— We offer some tips on ways to find common ground with those you are hoping to persuade.
34:20— The effectiveness of enrolling others in a problem-solving effort or decision-making process.
38:52— We discuss persuasion strategies including, reciprocity, commitment, social proof, and scarcity.
45:20— Darren decides to test out Tim Baker’s framework when planning his next funding pitch at work.
46:08— March decides to read more biographies about historical figures who were faced with having to influence large groups of people.
47:17— Ian is going to read How to Be a Friend: An Ancient Guide to True Friendship by Marcus Tullius Cicero, to increase relationship building skills.
48:21— Ian puts March and Darren to the test by presenting them with an impromptu persuasion challenge.
52:00— #sharethecookies and our “Better Next Step”

Mentions

Documentary on persuasion: Derren Brown: Pushed to the Edge
Movie about the Milgram experiments: Experimenter
Podcast: Accidental Tech Podcast 294 (start at 19:58 in for the mall cop story)
Book: New Influencing Toolkit by Tim Baker
Book: How to Be a Friend: An Ancient Guide to True Friendship by Marcus Tullius Cicero & Phillip Freeman
Book: Walter Isaacson: The Genius Biographies: Ben Franklin, Einstein, and Steve Jobs

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Better Look Back Vol. 7 - Vacation, Commutes, Going Green Oct 01, 2018

We look back on how our experiments have gone in planning better vacations, improving our commutes and going green. We'll discuss what worked, what didn't, and what new tips & strategies we learned.

Show Notes

1:25— The Better Show recording goes cross-continental as we celebrate March’s recent move to Ireland.
5:50— We dive into our reflections on better vacations.
6:20— March’s trip this summer to Madeira and the Azores and how he applied the tip from episode 21 that it’s not about the length of the vacation, but about the richness of the experience.
14:05— March’s use of Inbox by Google and TripIt.
16:15— March shares his experience attempting to find the perfect gelato.
18:08— How Darren and friends are planning their trip to Portugal next year and purposely building in free days and agreeing to keep plans fluid.
22:30— Ian’s upcoming vacation to Disneyland with his fiancee and friends.
24:10— Ian shares a tip about using Disney Tourist Blog to help plan a Disney vacation.
25:50 —How Ian used trash-talking to enhance a golf vacation this summer with his dad.
29:09— Ian tip: Disney FastPass for a better Disney theme park experience.
30:39— We reflect on Going Green and discuss carbon offsets and reducing our carbon footprint by cutting down air travel and telecommuting.
33:20— We discuss e-bikes and March starts his search for a new e-bike.
36:27— Resources for e-bike shopping: ElectricBikeReview.com (and their YouTube channel) & Fully Charged YouTube channel.
38:48— Darren’s home gets more insulation in his latest home renovation.
39:49— Tip: Terra Chips
40:40— Ian’s 6-month check-in experience with his new Tesla Model 3.
42:25— Tip: ChargePoint app to find electric charging stations.
49:30— Ian shares that he’s been eating less meat and recommends the book: Foodist by Darya Pino Rose.
51:32— The awareness of the environmental impact of plastic straws and other single-use plastics.
54:25— We talk about Better Commuting and March shares his challenge in experience trying out Uberpool.
56:42— Darren laments that he hasn’t (yet) biked to work this summer.
57:50— Ian’s attempts to improve his commute this summer and he describes his experience with MetroMile insurance.
1:01:41— March marvels at how much time he has saved by telecommuting and not having to travel to the office.

Mentions

Doodle polls to coordinate schedules
Inbox by Google
TripIt
Disney FastPass
MetroMile insurance
Uberpool
ElectricBikeReview.com (and their YouTube channel)
Fully Charged YouTube channel
Disney Tourist Blog
Terra Chips (just get them and eat them --- amazing!)
Foodist by Darya Pino Rose

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How to Build a Better Back Sep 24, 2018

We dive into the ways you can protect, strengthen and heal your back. Back pain is the leading cause of chronic pain in the world and more than 80% of us will suffer from it at some point - but you can reduce your risk of getting back pain and speed up your recovery with simple posture and exercise and recovery techniques - listen to find out.

Show Notes

3:00— We discuss the stats around how common back injuries are.
8:00— Ian is curious about the economic impact of Tiger Woods’ back injury.
10:15— The most common causes of back pain and back injuries.
12:12— The growing awareness around the importance of desk job ergonomics.
18:10— Ian mentions The Supple Leopard and we discuss why people get shin splints.
21:30— The parasympathetic nervous system and the symmetry of the human body.
26:25— Ian shares his history of back pain and we discuss the effects of sleep positions and sleep duration on one’s back.
30:55— The Herman Miller Aeron Chair as a status symbol for companies back in the dot-com bubble days.
33:10— Darren shares some of the challenges he’s had with back injuries and sings the praises of his inversion table.
45:00— March suggests an alternative to an inversion table using a pull up bar.
47:11— March shares the story of how the wheelbarrow became his person nemesis.
54:50— We share tips for preventing back injuries including the correct way to lift heavy objects and being conscious about repetitive tasks.
53:15— Ian shares a tip for an app and wearable device to help train you for better posture.
56:40— Squats and dead-lifts: valuable exercises to help you strengthen your back.
59:40— Ergonomics 101
1:04:02— What is ATP and how to know if you have it?
1:06:20— Ian walks March and Darren through some quick stretches to learn about and prevent ATP.
1:10:01— Benefits of standing desks.
1:14:10— When to go to the doctor for back pain.
1:15:01— The different types of doctors that treat back pain and how they approach treatments.
1:24:40— What to do when you experience mild, acute, short-term back pain.
1:27:15— We commit to our Better Next Steps.
1:34:00— Better next step for the audience: adjust your desk for proper posture.

Mentions

Herman Miller Aeron Chair
Steelcase Gesture Chair
Wirecutter
Teeter Inversion Tables
Ballbarrow --- innovative design for a wheelbarrow
Lumo Lift --- solution for improving one's posture
Swedish Kneeling Chair
Salli Saddle Chair

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Better Bite - Mood Tracking with Daylio Sep 17, 2018

We review the Daylio mood tracking app and discuss the benefits of tracking your emotional well being. We dive into building the habit of daily journaling, Darren's experience with Daylio and the positive effects it can have.

Show Notes

2:17— Darren introduces us to Dailyo, a mood tracking app.
3:56— Why use a mood tracking app?
9:24— How does a mood tracking app compare to a daily physical journal?
11:00—March asks if a mood tracking app is worth the effort?
12:19— Darren shares the insight he's found after tracking his mood every day for 46 days
15:29—Ian asks Darren what other insights & patterns he's found in using a mood tracker
19:29— Mood tracking for couples
22:42—We discover another app, Moodnotes, that tracks your mood & improves your thinking
25:31—CBT (cognitive behavior therapy) & its benefits on your mood

Mentions

App: Dailyo
App: Moodnotes
Cognitive Behavioral Therapy (Mayo Clinic)

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Better Conversations with Celeste Headlee Sep 10, 2018

We discuss how to have better conversations with award-winning journalist, host of "On Second Thought" and author of "We Need To Talk", Celeste Headlee.

Show Notes

1:35— Ian, Darren, and March introduce Celeste and share how we became familiar with her work.
4:24— Celeste talks about how the ability to communicate effectively is a unique human advantage and how losing the ability to communicate constructively can be the difference between life and death.
6:39— The difference between simply tolerating someone and truly understanding their perspective.
8:49— Ian is curious about whether cooperation is a universal human trait.
10:40— Celeste discusses the traits common to all humans; especially the strong need we all have to feel like we “belong”.”
13:56— Sympathy vs. empathy
17:43— Celeste helps Darren identify public role models who demonstrate constructive disagreement and references Brian Cox’s response to the question about his spirituality (or lack thereof).
20:03— We discuss why mainstream media’s excuse that they simply “give people what they want” is cop out.
22:33— Darren compares “click-bait” to empty calories in a food diet.
23:40— Celeste notes that “there is no replacement for the human voice as an effective tool for communication.”
24:25— Celeste shares how she became interested in the topic of constructive communication.
27:25— Darren shares an experience he had with a roommate in college that enlightened him about the power of giving others the benefit of the doubt.
28:35— March shares his thoughts about why constructive communication is critical for a healthy marriage.
30:20— Ian shares how a sales job early in his career taught him about the importance of making meaningful connections with others.
33:02— Ian asks Celeste how to maintain one’s authenticity while trying to empathize with others and Celeste talks about how people regularly “code switch.”
34:15— “A great conversation is like a game of catch.” — Celeste Headlee
36:10— March asks Celeste for advice on how can each of us can make a contribution to a better public dialog; and Celeste shares new research with us on “The Liking Gap.
38:39— “Nobody waves, but almost everyone waves back.” — Celeste quoting from Nicholas Epley’s book, Mindwise
39:34— Celeste shares a powerful tip for how we can help ourselves and others avoid falling into an “us vs them” mindset.
41:55— Ian shares how the human genome proves scientifically how much we have in common with one another.
42:50— We discuss social media as a tool that can be used constructively or destructively and the importance of being intentional with one’s use of social media.
51:00— Why there is a reason to be optimistic for the future.
54:20— Ian does some spot research to reveal that the term “conversations” is on an upward trend on Google.

Mentions

📺 Videos: Celeste's TED Talks
🎙 Show: On Second Thought
📖 Book: We Need to Talk: How to Have Conversations That Matter (Sept 2017)
📖 Book: Heard Mentality: An A-Z Guide to Take Your Podcast or Radio Show from Idea to Hit (March 2016)
📰 Wikipedia article: Active listening
📺 Video: Brian Cox response about being atheist
🍴 Recipe: Delicious recipe for kale
📰 Article:: Research on neural coupling
📺 Movie: The Experimenter
📰 Article: The Liking Gap
💻 MeWe social network

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Better Bite - Time Management with Focus Matrix Sep 03, 2018

We dive into the Focus Matrix app - a tool for prioritization and time management. We discuss the underlying philosophy behind the app and how Ian is using it to focus his time and energy on his most important tasks.

Show Notes

1:55— Ian introduces us to the Focus Matrix app for iOS and the Ike app for Android and explains the history behind the focus matrix method for prioritization.
3:26— We discuss why prioritization matters — the preciousness of our time, the satisfaction of being in control of one’s efforts — and methods we have used to make the best use of our time.
9:20— Ian describes the four quadrants of the Focus Matrix and explains how to use them to categorize your tasks.
11:19— Ian’s experience using the Focus Matrix app, how it works, and things to avoid when employing the Eisenhower matrix.
13:59— Ian describes the benefits he’s realized from using a dedicated app for prioritization like The Focus Matrix and compares it to typical to-do apps like Wunderlist.
18:10— Ian’s list of tips for getting the most out of the Focus Matrix app — swipe gestures, filters, and integrations with other services.
20:40— We agree to do a dedicated episode on apps for employing the Pomodoro technique for focus & time management.

Mentions

App: Focus Matrix by Xwavesoft
App: Ike
App: Wunderlist
Product: The Productivity Planner by Intelligent Change

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Channel Your Creativity Aug 27, 2018

We dive into how to increase and apply your creativity. We'll explore ways get into a creative mindset, strengthen your creative muscles and apply your imagination to problems worth solving.

Show Notes

2:15— March discusses the different definitions of creativity and the importance of creativity for society.
6:00— The role of followers and how they can be just as important as inventors for the evolution of ideas.
26:07— March describes a technique for spurring creativity where you shift from “associative thinking” to “analytical thinking”.
34:10— The effect of laughter on thinking.
48:20— The effect of music on thinking and creativity.
54:04— A tip that nearly everyone can get excited about: taking a nap to help creativity. 😁😴
55:55— March leads Ian and Darren in a creativity exercise.

Mentions

Book: Bird by Bird by Anne Lamott
Baroque playlist
Video: How to Start a Movement TED Talk by Derek Sivers

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Better Bite - Traveling with TripIt Aug 13, 2018

We test out the TripIt app for planning & organizing travel. We discuss how it works for summarizing and sharing travel plans while staying on track during your next vacation or business trip.

Show Notes

2:10— We discuss the stressors of traveling including the need to organize a bunch of different documents and confirmation numbers.
3:40— How March and Darren originally learned about TripIt.
7:50— We describe the different features of TripIt and share examples of when TripIt saved us time.
11:57— TripIt pricing and the difference between the free and premium versions of the service.
13:03— The basic mechanics of what TripIt does and how it works.
15:09— Setting TripIt to automatically share your travel plans with others.
17:57— Using TripIt to store important travel documents like passports and travel awards programs.
19:58— Using TripIt to get alerts on flight price changes or when better seats are available.
21:40— Ian explains the “Go Now” feature for premium users of the mobile app.
24:59— March describes a feature offered by Inbox by Gmail that makes accessing travel information easier.
28:20— We mention two other apps that make traveling easier: Trips by Google and TripCase.

Mentions

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Stay Safe Online Part 2 Aug 06, 2018

We wrap up our 2 parter on protecting your identity, your accounts & your devices. We dive into how to protect your home network, your devices & how not to get snooped on when using public Wi-Fi.

Show Notes

2:00— March shares some advice about using a separate email address for your most sensitive accounts.
3:40–March discusses 2-step verification
5:15— How to choose a good secret question
11:32— How to be safe on social media; Privacy Checkup on Facebook; making sure that your profile and posts not is not public; finding out what apps are connected to your Facebook account
16:50—TakeThisLollipop.com
19:50— Different ways to use Twitter as a public
22:18— How to be safe using public WiFi networks using VPNs.
30:14— How to secure your home WiFi network by changing your default password, updating your router software, disabling WPS, and setting your router to not broadcast the network name.
42:20— The importance of applying the latest software updates to your electronics
45:43— How to leverage your browser’s security warnings to recognize when you are about to visit a sketchy web site
47:40— Monitoring your credit reports and credit score
50:30— Ian commits to updating his router software
50:40— March decides to start using a password manager and a VPN for public browsing
51:59— Darren is going to disable WPS on his routers and set his routers to stop broadcasting the network name.

Mentions

TakeThisLollipop.com
CheekyWifi.com
VPNs to make using public WiFi more secure: NordVPN, Private Internet Access, HotSpot Shield Elite, CyberGhost
Credit monitoring services: CreditKarma, CreditSesame, annualcreditreport.com

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Stay Safe Online Part 1 Jul 31, 2018

We kick off a 2 part episode on protecting your identity, your accounts & your devices. We explore what makes a strong password, common mistakes people make around online security & how to protect yourself from data breaches.

Show Notes

1:20— We discuss why understanding basic online security best practices is becoming a basic life skill given how much of our life is connected to the Internet.
6:55— March shares the impact of online security on the US and global economy and the number of people effected by security breaches and we discuss how the costs are borne by all of us — even if our data or accounts haven’t been directly hacked.
13:30— Ian shares a list of the biggest data breaches as cataloged by Wired Magazine and the number of people effected.
17:30— March shares an experience he had today (the day we recorded this episode) about his debit card number being stolen and the steps he took to deal with it.
22:45— Darren and Ian offer a tip about the benefits of using a credit card instead of a debit card for online transactions.
28:04— March explains what a botnet is and how online hackers use them to steal passwords and sensitive information.
31:25— Darren struggles with how to spell the work “phishing” but ultimately figures it out and explains what a phishing attack is and how to spot them and avoid them.
35:50— March shares tips on creating more secure passwords including the concept of a passphrase.
39:26— Darren talks about the benefits of using a password manager and shares his experience in using the Dashlane password manager.
43:05— Ian explains the “haystack concept” and puts Darren and March to the test asking them to identify which password is more secure.
47:40— Darren shares a tip about creating a password system using a root password plus a prefix or suffix so that you have unique passwords for every site.
49:30— March discusses the feature of modern browsers that offer to save your passwords for you.
52:55— Darren commits to doing a password audit using the security center on Dashlane.
53:48— Ian decides to go through all his online accounts and delete the ones he no longer uses.
54:40— March is going to test out different password managers and commit to using one going forward.

Mentions

Article: Credit Cards vs Debit Cards
Steve Gibson's Haystack
Password manager: Dashlane
Password manager: LastPass
Password manager: 1Password
iCloud Keychain

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Make Sense of Science Headlines Jul 23, 2018

We explore how to interpret science headlines and see through the hype. We dive into understanding the strengths & weaknesses of science reporting and how to dig into the science behind the headlines.

Show Notes

1:35— March shares the inspiration behind why we wanted to create this episode and we discuss the challenges in trying to make sense of all the “scientific” data coming at us.
9:29—March points out the potential for conflicts of interest in the way research is presented by people who have a particular position they want to promote.
11:20— Ian talks about the general trend of our having more and more data available to us and the importance of being data literate.
12:59— March shares his personal experience becoming interested in science.
13:59— Darren describes how participating in debates at school and at home helped him develop critical thinking skills and fostered his interest in being able to discern credible vs deceptive sources.
16:55— March shares a tip for how to quickly assess the validity of a headline and
18:23— Ian chimes in with a tactic he uses when first reading a headline: he asks himself what might the motivation be of this author.
22:27— March explains the difference between causation and correlation and we discuss the importance of discerning the difference between the two.
35:25— Darren invokes the famous quote from British Prime Minister Benjamin Disraeli (later made famous by Mark Twain): “There are three kinds of lies: lies, damned lies, and statistics.”
38:29— Darren shares a list of his personal tricks to determine the credibility of a source.
42:20— March explains some of the tricks that writers use to make statistical results sound more significant than they really are.
44:54— We discuss p-values: what they are, why they matter, and how to make them easier to understand.
49:24— Ian shares one of his favorite blogs on nutrition called Summer Tomato and explains how it got him interested in p-values and how to think about them through a different lens.
1:02:50— March shares two resources for staying abreast of science news and also understanding it more thoroughly.
1:09:45— Ian tests our ability to analyze the news by presenting us with a recent article about chocolate’s effect on cancer and we have fun trying to break down the different bits of the story and its sources.
1:22:40— Ian notes that the article originated from HealthDayNews.com which turns out to be a very legitimate source.

Mentions

Blog: Summer Tomato
Blog: ScienceDaily.com
News source: Longform.org
News source: Curiosity.com
YouTube channel: SciShow by PBS
Scientific research source: PubMed
Health news source: HealthDayNews.com

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Better Bite - Ian tries the Chilipad Jul 16, 2018

Temperature has a huge impact on one's quality of sleep. With summer heat in full effect, The Better Show gets ❄️cool ❄️ by testing out the ChiliPad- a mattress pad that promises to keep your bed cool & comfy. Ian was our guinea pig for this test. He explains how the ChiliPad works and shares his experience with it so far.

Show Notes

1:34— Ian introduces the ChiliPad and we establish that it is not a kitchen utensil or a side dish at a truck stop. 😃
3:21 —We talk about the pricing of the ChiliPad, the warranty, and share some options for getting it at a discount.
4:42— Ian describes how the ChiliPad works and explains the different parts of the system.
6:02— March wonders whether the noise from the compressor would be a noticeable distraction and we talk a bit about white noise.
9:07— Ian shares a tip for how he has used the ChiliPad to cool his pillows before getting into bed and also while he sleeps.
12:26— March questions whether a ChiliPad would be as useful for him since he has A/C in his house.
13:47— Darren remarks at how the ChiliPad might help make the bed more comfortable for people who sleep with their dogs or cats.
19:35— Ian calculates the cost savings of using the ChiliPad at night instead of running the A/C in an entire house.
21:12— Darren recalls the urban legend about the guy who flew over a city in a lawn chair attached to a bunch of balloons and March bursts his bubble by revealing that Snopes had debunked the myth.
24:46— Darren discovers that ChiliTechnology offers a less expensive ChiliGel Body Pad that offers temporary bed-chilling magic and March suggests testing this before spending the full amount on the ChiliPad.

Mentions

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Make the Most of Summer Jul 09, 2018

We talk about how to make the most of your summer. We reflect on the power of using the seasons to mark time, the best activities to take up during the summer, and how to fully enjoy those long summer days.

Show Notes

1:10— We discuss the difference between when summer starts astronomically versus when it actually starts from a weather (and cultural) perspective.
4:50— Ian shares Conan O’Brian’s perspective on summer weather and the change of seasons.
6:44— Darren talks about his desire to adopt the “snow bird” lifestyle in retirement.
9:22— Ian and March discuss why it’s important to make the most of our summers and how we can use the seasons to mark the passage of time and fully appreciate life.
12:30 —March talks about the difference in seasons in different geographies around the world.
16:12— March recalls two very different summer experiences — one making the summer feel very long and the other that seemed to cause the summer to fly by.
21:35— Ian reflects on his memories of summer starting lemonade stands as a young child and later on working at his family’s ice cream shoppe, Sprinkles.
26:45— Darren talks about summer road trips and accidentally discovering a beautiful waterfall.
30:05— Darren describes the fun beach trips to St. Augustine that marked his childhood summers.
32:35— March suggests checking in on your goals for the year — you’re half way through the year now so how are you doing?
37:50— March and Darren share that they both have vacations planned to visit Portugal and Ian gets motivated to plan a trip to Portugal himself.
39:05— Darren declares The Pimm’s Cup to be the Official Summer Cocktail of The Better Show and reflects on how he was introduced to this drink while on a ridiculously extravagant business trip. See recipe below.
45:35— We discuss the opportunity that summer presents to eat outside with friends— either at home or at a favorite restaurant with outdoor seating.
46:35— We suggest taking full advantage of the huge variety of fresh produce available during the summer by visiting farmer’s markets during the summer.
49:30— March has an “outside of the box” suggestion for spending the summer starting a small side business.
54:05— Darren notes that many cities organize outdoor theater events like Shakespeare in the Park.
55:38— Ian reminds us about the opportunity to enjoy outdoor movies during the summer.
56:45— March shares another “outside of the box” suggestion for fully enjoying the summer by taking time to visit a friend of mentor whom you don’t often see.

Mentions

Cliff Mass' Weather Blog
Shakespeare in the Park
Seattle Art Museum Sculpture Park hosts free outdoor yoga classes
The Cliveden
History of the road trip
The Better Show New Year's Resolutions Decoded episode
Pimm's Cup cocktail recipe:\
- 1 part Pimm's Cup №1\
- 3 parts Bundaberg Ginger Beer\
- 3--4 slices of cucumber\
- Slice of lemon\
- Spring of mint\
- (optional) razor thin slice of fresh ginger

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Maximize Your Time with Better Priorities Jul 02, 2018

We explore how to prioritize all the competing demands on your time to maximize your effectiveness and happiness.

Show Notes

2:50— We discuss how prioritization touches all different aspects of one’s life — personal, career, health, etc.
7:08— Ian shares his experience years ago when he discovered the need a framework for prioritization when he felt overwhelmed with all the things he needed to do.
11:42— March discusses how moving from Ireland to the US and then having children changed his priorities and the way he prioritizes his time and energy.
16:44— Darren frames his experience with prioritization in terms of practicing delayed gratification.
18:59— March describes the triage method that firefighters and first responders use to prioritize.
22:30— Ian explains the Eisenhower decision matrix.
27:46— We discuss the connection between prioritization and delegating some tasks to others or outsourcing some tasks.
35:48— March discusses the importance of having a rhythm and routine in your planning.
37:13— Ian explains that a key aspect of the Eisenhower matrix is having a single list including all of your personal and work related tasks. Darren and March share their personal methods for combining their personal and work priorities.
43:23— March shares a piece of wisdom from Mark Twain about doing the most distasteful task in your day first.
45:14— Ian shares a key piece of wisdom about prioritizing the one thing that will give you the most sense of satisfaction once you have accomplished it.
46:09— Darren shares his opinion that the #1 most important life skill is the ability to exercise delayed gratification.
49:16— Darren discusses the challenge of balancing the needs of others you care about and one’s own needs.
52:25— Ian describes the OKR (Objectives and Key Results) method employed by Google and other large firms of aligning goals and priorities across the company.
59:12— Darren describes the RICE Method for prioritizing business decisions.
1:03:52— March explains the ABCDE Method for prioritizing all the tasks in a very long list.
1:06:25— Darren admits to being (very) human in his planning rigor and commits to re-adopting the practice of planning his days on the night before.
1:07:33— March shares a tip about focusing on the “mean time between recovery” instead of the “mean time between failure.”
1:10:20— March is going to document the change in his daily routine when he moves back to Ireland later this summer.
1:13:13— Ian is committing to applying the Eisenhower matrix to his Productivity Planner routine.

Mentions

Eisenhower App
RICE method from Intercom
7 Habits of Highly Effective People by Stephen Covey

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Better Public Speaking with Chad Fowler Jun 25, 2018

We explore how to engage an audience with public speaking veteran Chad Fowler. We talk the art of storytelling, how to surprise an audience and the pros & cons of scripted versus free style public speaking.

Show Notes

1:13— We introduce our special guest for this episode, Chad Fowler.
4:16— Chad describes how he first began becoming aware of the importance of public speaking from watching his grandfather, who was an electrifying Assembly of God preacher.
6:07— We discuss the training that preachers go through that helps them learn how to best deliver a public speech using techniques like physical movement and one’s position on stage to enhance the message they intend to convey.
7:35— Chad recounts an experience where his history of writing and speaking about programming in Ruby caused others to consider him “the best Ruby programmer in the world” even though they had not seen at any of the code he’d personally written.
8:50— “If you speak around a topic, you tend to be perceived as one of the leaders in that topic.” — Chad Fowler
19:02— Chad compares the experience of creating a public speaking performance to creating an improvised jazz track and how you never really know how it went you can gauge audience reaction.
20:16— Chad shares a tip about how he prepares a speech. He creates a basic outline but gives himself the freedom to improvise during the talk itself.
27:51— March discusses the difference between being under-prepared and over-prepared for a speech and Chad agrees with a comparison to creating an improvised musical piece.
31:15— We explore the tactics that stand-up comics use to prepare their material for a performance and rigorously study their audience’s reactions. We also mention a few of our favorite stand-up comics and explore the unique styles they have for their performances.
35:42— Chad discusses some advice he outlined in an essay he wrote titled “On Having Something to Say”.
39:20— On getting the nerve to speak on a topic: “If you don’t think you have anything to say, then you can think about what you wish you had something to say about.” — Chad Fowler
47:48— Chad explains why he never rehearses his public speaking performances.
49:45— Ian shares a trick that Rosie O’Donnell used to elevate the energy of her audience prior to a show.
54:35— We discuss the power of silence as a tactic that speakers can use to captivate audiences.
58:20— Chad shares the names of a number of speakers that he admires for their great storytelling ability.
1:01:58— Ian shares a few of his tips about how to get more comfortable with the room prior to getting on stage for a speech and Darren shares a trick that politicians use to make an audience feel more empathetic to them.
1:05:59— Ian shares the differences between speaking to large audiences versus smaller audiences and March recounts his anxiety in presenting to Bill Gates on several occasions.
1:08:47— Ian asks Chad for his advice on how to get started with public speaking.
1:13:27— Ian decides to experiment by picking one of his passions and
1:14:13— March decides to dive deeper into the talks by Sandi Metz, Katrina Owen, and Dave Thomas to get better at storytelling.
1:14:45— Darren decides to practice employing the use of silence as a tool to better engage audiences during his presentations.
1:15:19— We talk a bit about Chad’s earlier decision to step back from public speaking.

Mentions

Netflix comedy special: Gad Elmaleh
Improv comic: Todd Barry
Post: On having something to say by Chad Fowler
Author & book: Michael Pollan
Public speakers that Chad admires for their storytelling ability: Sandi Metz, Katrina Owen, Dave Thomas, Michael Lopp
Post: How to get your conference talk accepted; inspired by Ben Orenstein
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3 Documentary Picks to be Healthy, Wealthy & Wise Jun 18, 2018

We discuss 3 documentaries that inspired and influenced us. We talk about the science behind a healthy diet, the true meaning of wealth, and how the universal appeal of a good meal draws us together.

Show Notes

1:44— Darren suggests that we ask the community to write to us to suggest their favorite documentaries.
1:56— Ian teases an extra documentary recommendation that he will reveal at the end of the show and Darren asks whether it is “Solo”.
2:38— March kicks off the recommendations with an overview of “The Magic Pill” directed by Rob Tate — a documentary that explores the role of diet in treating illness.
4:29 —March shares how he got introduced to a low-carb diet and the changes he experienced when he cut carbohydrates from his diet.
10:30— We discuss the role of sugar in ones’ diet and how the trend is to consider sugar as a toxin for humans.
15:02— March discusses historical research that contributed to a low fat diet craze and the affect that trend had on overall health.
20:59 Darren shares his recommendation for the documentary titled Alone in the Wilderness— a fascinating story about a 52 year old man who retired in solitude to the wilderness of Alaska and lived there alone away from modern conveniences for 30 years.
23:32— Darren reflects on the different ways we measure wealth aside from just accumulation of money — wealth can come in the form of time, or experiences, or simply peacefulness.
26:39— Ian notes that Dick Proenneke’s log cabin at Twin Lakes, Alaska was added to the US National Register of Historic Places in 2007 and is now a protected site.
27:54— Darren shares that one of his key takeaways was that we, as humans, are capable of more than we think we are and that the more technology we employ to “save time” the less time we seem to have.
31:54— Ian compares the life of Dick Proenneke to a stoic lifestyle that focuses on appreciating the basics of life.
33:24— Ian shares his documentary pick, Cooked, directed by Michael Pollen — an exploration of the history of cooking and the story of cooking and food across cultures across the world.
39:34— Ian discusses the historical origins of bread and how bread was not possible prior to the introduction of a functioning civilization.
41:49— Ian and Darren joke about the pioneers who somehow decide to eat all these new concoctions to discover which ones are nutritious and which ones will kill you.
43:16— Ian discusses the sacred role of bread in many cultures and Darren reflects on the role of bread in his church community growing up in the Catholic church.
47:37— Ian gives Darren and March a quick quiz to see if they can identify various fermented foods.
49:41— March offers a suggestion for a tea that is fermented: Pu’er tea.
53:09— March shares a historical fact about the origin of canning.
54:30— Ian quizzes March and Darren on the number of minutes people spend today preparing food versus how much time they spent 50 years ago.
59:45— Ian drops his bonus recommendation on us with “Won’t You Be My Neighbor” — a documentary about the life of Fred Rogers.

Mentions

March's documentary pick: The Magic Pill
Darren's documentary pick: Alone in the Wilderness
Ian's documentary pick: Cooked
Ian's bonus pick: Won't You Be My Neighbor

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3 Book Picks to be Healthy, Wealthy & Wise Jun 11, 2018

We discuss 3 books that inspired and influenced us. We talk about how to have a healthy relationship with money, the mysterious & powerful role of sleep in our lives, and how the world is improving, even though we might not think it is.

Show Notes

4:06— March recommends a book titled Factfulness by Han Rosling, Anna Rosling Ronnlund, and Ola Rosling.
6:40— March describes how the world has moved away from “us” vs “them” to simply “us”.
7:15— March shares stats about the average quality of life for people around the world.
11:58— Ian notes that Factfulness sounds similar to another book he’s read titled Better Angels of our Nature by Steven Pinker
13:29— Darren recommends a book that he reads and re-reads about every three years titled Think & Grow Rich by Napoleon Hill
16:07— Ian notes that his grandfather gave his this book with a request that he read it each year.
23:29— Ian recommends a book titled Why We Sleep by Matthew Walker and shares a few insights into the science behind sleep.
29:05— Darren decides that he now needs a nap. 😴😴
33:08— Ian is going to report back on The Chilly Pad.
37:14— Ian notes the difference in school start times today versus early 20th century and notes the affect the earlier start times have on childrens’ sleep health.
41:46— Ian is curious about what March and Darren are drinking while we record the show.

Mentions

Book 📖: Factfulness: Ten Reasons We're Wrong About the World --- and Why Things Are Better Than You Think by Hans Rosling, Anna Rosling Rönnlund, Ola Rosling
Video 🎞️: TED Talk by Hans Rosling from 2015
Book 📖: Think and Grow Rich by Napoleon Hill
Book 📖: Why We Sleep: Unlocking the power of sleep & dreams by Matthew Walker, PhD
Book 📖: Better Angels of our Nature by Steven Pinker
The Chilly Pad bed air conditioner
In March's glass this week: Castello di Gabbiano Chianti Classico Riserva 🍷
In Darren's glass this week: Tequila Burrueco 🥃
In Ian's glass this week: H2O 💧💧💧

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Become a Better Leader Jun 04, 2018

We discuss techniques & skills to become a better leader. We explore transformational leadership, leading for introverts & the importance of mentoring.

Show Notes

3:25— We start out by defining what we mean by the term “leader” and “leadership”.
5:40— We talk about the popular concept of nurturing a “growth mindset” and what that means.
11:02— Ian mentions the book Outliers by Malcom Gladwell.
13:48— Darren discusses two big leadership influences in his life — his first boss and his dad.
15:44— March talks about his experience as a leader today and reflects on an early experience he had organizing a 300-person conference in Ireland that grew into a 5000 person organization.
20:23— Ian mentions a great book by Ramit Sethi called I Will Teach You To Be Rich 📖
23:44— March shares some insight on leadership from a friend of the show, Chad Fowler.
26:29— Darren recommends a book called The New Leader’s 100-Day Action Plan 📖
28:45— March describes the concept of transformational leadership.
33:55— We discuss the different perceptions around the value of a leader caring about what others think of them.
35:07— March shares some tips for how to lead effectively when you are an introvert.
39:15— Ian mentions the TV show Undercover Boss and lands the quote of the week with “as a leader, the dirtier you get your hands…the more likely people will buy into what you are trying to do.”
40:13— We give a shout out to Ian’s mom ❤️ and answer a question she has about how to find mentors and how to become a mentor.
47:21— Ian describes an experiment he’s going to try with leadership — shadowing 3 different leaders for a day and identifying the common traits.
50:14— Darren mentions a local non-profit named FareStart that does great work providing training to formerly homeless individuals in the restaurant business.
52:55— We close with our Better Next Step which is to look into helping someone else out as a mentor.
55:28— We list out all the products included in our Better Bundle giveaway 🎁 and point listeners to https://betrr.io/giveaway to enter to win.

Mentions

📖 Book: Outliers by Malcolm Gladwell
Local business recommendation: Sprinkles.io
📖 Book: Hit Refresh by Satya Nadella
📖 Book: I Will Teach You To Be Rich by Ramit Sethi
📖 Book: The New Leader's 100-Day Action Plan
Book summary: The New Leader's 100-Day Action Plan --- Soundview's Summary in Brief
iCouldBe.org: Mentoring for the Digital Age
iMentor.org
Score.org: Mentorship for Small Business Owners
Seattle restaurant and non-profit: FareStart
📖 Book: How to get your point across in 30 sec or less by Milo O. Frank
Article: 5 Habits Of Effective Introverted Leaders
Article: 6 Tips for Leading Like a Badass

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Better Bite - Secrets of Sleep Jun 01, 2018

On this episode, we share our favorite sleep secrets we've discovered and tested that will improve your rest & entire quality of life.

Show Notes

0:01— Ian announces our first Better Show Bundle— a contest where we give away a package of some of the best products we’ve found since starting the show. Enter to win at https://betrr.io/giveaway.
2:50— March kicks off the list of our good finds for helping sleep by introducing the Rohm Sleep Machine by Marpac.
8:57— Darren discusses the Dodow device that he got as a birthday gift that helps guide your breathing at night to help you drift asleep.
12:39— Ian mentions that the Dodow is very similar to a device he has used called the Night Wave Sleep Assistant.
14:59— March shares his recommendation on a brand of eye mask that has been effective helping him drift off to sleep and help alleviate dry eyes at night.
19:54— Ian shares his first recommendation for helping with sleep: the BluBlocker sunglasses that block out brain stimulating blue light.
22:45— Ian mentions a lavender linen spray that has been an effective sleep aid for him as well.
23:47— Ian raves about his SleepPhones — a soft headband with built-in ergonomic Bluetooth headphones.
24:45— We discuss binaural beats as another method for inducing sleep and we learn about the results of Ian’s experiment using binaural beats to get more deep sleep.
29:23— Darren squeezes in a quick recommendations for an herbal mouth spray called Back Rescue Night Spray
31:02— Ian reminds Darren about the Som Sleep drink they both tried and had some success with.

Mentions

Yiview Sleep Mask
The Better Show Bundle --- our first listener giveaway
The Rohm Sleep Machine
Qualia by Neurohacker Collective --- nootropic stack
Lavender linen spray
iOS App: Binaural
Android App: Atmosphere: Binaural Therapy
SleepPhones
Bose QC35 Quiet Comfort headphones
Bach Rescue Night Spray
Som Sleep drink
ChilliPad mattress air conditioner
Dodow Sleep Aid Device

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Better Look Back Vol. 6 - Media diet, screen time, life extension May 28, 2018

We look back on how our experiments in having a healthy media diet, limiting screen time and life extension have gone. We'll discuss what worked, what didn't, and what new tips & strategies we learned.

Show Notes

2:50— Darren talks about his experiment with trying out the Note to Self Bored & Brilliant challenge.
4:54— Ian gives a shout out the Android product team at Google for adding the “face down, do not disturb” feature to the latest version of Android.
7:06— Darren, Ian, and March discuss the difference in one’s ability to fully experience an event when trying to view it through a camera lens.
10:25— Darren shares his philosophy about only taking photos that he is sure do not already exists elsewhere online.
13:33— Ian talks about how having Bluetooth in his car has helped him consume more long-form media.
16:30— March shares his habits that enable him to read a lot of long-form content.
21:03— March notes that the first book you read on a given topic will usually be the hardest since you are absorbing the material for the first time.
22:32— March shares a recommendation for a podcast from The New York Times called Caliphate.
27:16— Ian notes that podcasts are a unique style of medium in that they enable deeper dives into individual topics and give listeners an opportunity to understand issues in greater depth.
28:43— March introduces Ian and Darren to “instant regret” playlists on YouTube.
34:00— We talk about how technology has allowed the explosion of content and also an explosion of choice for all kinds of physical products as well.
35:50— Ian suggests the WTF Just Happened Twitter account.
37:20— Ian gives us the quote of the day with “The news is important, but so is the context.” And “reactions on Reddit and Twitter are often higher quality than the news itself.”
40:30— March shares one of his failed experiments about trying no screen time for a period of time.
49:42— Ian talks about his experience with the Kindle Oasis and his attempt to read in the shower.
53:55— Darren shares the results of the audit of his screen time.
56:57— Darren talks about his experience in deleting the Facebook app off his phone.
59:51— We discuss our experiments with life extension and review the different philosophies of health-spanners versus immortalists.
1:01:55— Ian shares the results of his lithium micro-dosing tests.
1:06:37— We come back to a familiar topic on the show: the importance of sleep.
1:09:23— March explains the results from his 16–8 intermittent fasting experiment.
1:11:33— March shares a YouTube video called “The Fable of The Dragon Tyrant.”
1:15:15— We discuss NAD+ and the research into its affect on health and life extension.

Mentions

Bored & Brilliant challenge
Book: The Looming Tower
NYT podcast: Caliphate
Music video: Friday by Rebecca Black
The Razzies --- awards show for the worst movies
WTF Just Happened
YouTube channel: PolyMatter
App: Pocket
Kindle Oasis
Gerolsteiner Sparkling mineral water with naturally occurring micro-doses of lithium
YouTube video called "The Fable of The Dragon Tyrant"
NAD+ supplement
Basis --- a brand name NAD+ supplement by Elysium
PBS SpaceTime
You can shower with the new Kindle, you just can't read when it gets wet. (Seattle Times)

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Get Great at Groceries May 21, 2018

We discuss valuable grocery shopping hacks. We explore how to make healthy choices, save money and make this weekly chore work for you.

Show Notes

2:35— We learn that the top 4 or 5 leading causes of death in the US are all about what you eat or how you eat.
6:53— March shares a statistic that, as a percentage of total income, US households spend less on food than any other country in the world.
10:31— “The foundation of cooking well is shopping well.”
11:05— Darren drops some deep wisdom on the group with the observation that “you can’t eat the Oreos if the Oreos art in the house.”
11:11— Ian shares his journey towards a deeper appreciation of fresh broccoli and the team gets off on a tangent about their distaste for microwaves.
13:32— Darren asks the question, “microwaves, what are they good for?” and asks The Better Show community for help educating him on the value of that appliance.
14:37— Ian gives a shout out to his mom and we break the myth about whether microwaves are safe to use.
16:45— We hear about Ian and March’s personal experience with grocery shopping ranging from when they first started living on their own to grocery shopping today.
22:17— Darren confesses his romanticism for the grocery store and shares a story about taking his wife, Mardee, to his favorite grocery store on their first date.
24:59— March shares his first tip of the show: make sure that the fruits and vegetables you buy are the one’s currently in season for your geography.
29:44— Ian shares his old recipe for microwaving broccoli. (And you DON’T want to try this one at home.)
31:00— Ian shares a tip about bringing a list with you to the grocery store and shares a resource from Zen Habits with 50 tips for grocery shopping.
36:16— “If a product has to write the word “healthy” on the label, it’s probably not healthy” — March
38:12— Pro tip from March: “Make your meal plan when you are hungry, and go grocery shopping when you are full and have your list.”
46:32— We share our love for Trader Joe’s (aka T.J.’s) ❤️
48:37— Future episode idea: Tips for using Alexa more effectively.
51:02— March describes how he and his wife use Alexa to make grocery shopping easier and more efficient.
52:18— Darren shares some tips on grocery shopping from his wife, Mardee.
56:23— Ian shares a flowchart to help shoppers identify actual food when browsing the grocery store aisles.
58:56— Ian mentions a tip from a previous episode: The Dirty Dozen and The Clean 15 foods.
1:00:51— March gives tips for grocery shopping with kids — give each of the kids a list and set expectations for when they can shop for treats.
1:02:34— Ian shares a personal story about a learning experience he had at the grocery store when he was young.
1:04:18— Ian shares something that he’s going to experiment with and report back on: his 3P plan.
1:07:11— Darren and March offer some tips to help Ian with his meal planning and prep.
1:12:36— We announce the release of The Better Show on YouTube. Find us at http://betrr.io/youtube

Mentions

What is a Faraday cage? (Hint: your microwave is one.)
SeasonalFoodGuide.org
SeafoodWatch.org
Food, Inc
In Defense of Food by Michael Pollan
Omnivore's Dilemma by Michael Pollan
Sun Basket
Harris Teeter grocery store where Darren took his wife on their 1st date
Trader Joe's (the best grocery store EVER!) ❤️❤️❤️
Private Selection brand ice cream (with the great packaging design)
Zen Habits: 50 Tips for Grocery Shopping --- amazing list
How to find Real Food at the supermarket --- Darya Rose from her book, Foodist
Favado
Amazon Fresh or ClickList by Kroger
Summer Tomato blog by Darya Rose
Fine Cooking Magazine

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Better Learning with Ryan Carson May 14, 2018

We discuss ways to strengthen your memory - everything from remembering names to learning more effectively.

Show Notes

1:59— We welcome our first guest on The Better Show, Ryan Carson, CEO of Treehouse.
3:12— “I think learning is the largest single determining factor of your success in life.” — Ryan Carson
4:50— We learn a little bit about Treehouse, what it does and why Ryan started it.
7:39— Ryan discusses the huge gap between the number of new jobs requiring coding skills and the number of traditional Computer Science graduates.
10:36— Ryan compares how learning a skill like coding is similar to learning a skill like carpentry or other trades.
12:36— We talk about the changing environment for learning and how today it is possible to get a degree from Harvard for free online.
15:06— Ryan describes the changes that are happening in the workforce that are motivating companies to invest in trade skill-style training.
19:50— Ryan shares how he has partnered with Boys & Girls Clubs to introduce Treehouse’s learning opportunities to under-served communities.
24:30— We discuss the importance of mentorship in the learning process.
27:41— We discuss how to initiate a request for mentorship and how to be a good mentee.
30:35— March asks Ryan what he looks for when deciding whether or not a mentorship request will be a good fit.
31:28— Ryan shares a tip about the value of sharing experiences versus trying to give advice.
35:17— Darren shares a tactic that his mom used to keep him constantly creating with Lego.
36:35— We discuss the role of artificial intelligence and how it will affect the types of things we need learn in the future.
42:07— We do some rapid-fire Q&A with Ryan on topics ranging from the craziest experiment Ryan ever tried on himself to areas he’s currently working to improve.
47:01— Darren, March, and Ian each adopt one thing from the conversation that they will experiment with going forward.
51:11— We wrap up the show with a reflection on our conversation with Ryan, what we learned from the discussion, and give a quick shout to our moms for all that they do to help us learn throughout our lives.

Mentions

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Get Super Fit in 30 Days May 07, 2018

We discuss ways to strengthen your memory - everything from remembering names to learning more effectively.

Show Notes

3:00— Ian kicks off the show with a quote from Chris Rock on fitness.
5:35— March shares some research on how quickly exercise can affect your body.
7:46— March shares a tip on setting a reasonable near-term goal for what kind of fitness results you want to achieve.
8:31— March shares his fitness routine for when he was training to climb Mt. St. Helens and Darren shares his routine for training to climb Mt Rainier.
13:51— Ian shares his experience with getting in shape for multiple sports in high school and contrasts his experience with experience from other athletes who focused their training on a single sport.
19:15— arch shares a 2nd tip about ways to assessing your current level of fitness and describes a method from a Brazilian researcher about how to quickly predict a person’s risk of early death.
20:46— Darren, March, and Ian report their results from trying the Stand up Challenge test.
23:46— We introduce The Better Show “Stand up Challenge” and issue a challenge to the audience to post a video of themselves standing up with the hashtag #standupchallenge.
24:42— Darren and March both commit to posting a video of themselves attempting to stand up using only one leg.
27:31— Ian shares a resource from World Fitness Level where you can quickly get an assessment of your current fitness level by answering a few basic questions.
32:01— March, Ian, and Darren each share their results from the World Fitness Level test in the form of their current fitness age.
39:09— March shares a fitness routine that promises in 30 days to bring you to up the fitness level required to run a marathon.
39:44— We take a test to assess our readiness to start the 30-days to marathon training routine.
47:36— March picks a personal fitness goal of being fit enough to hold his breath for a long period of time in preparation for an upcoming scuba diving trip to the Azores.
47:57— Ian decides to get in shape for golf season so he can crush Darren on the links (even worse than he already does. #saltinthewound)
48:52— Darren sets a goal to be able to bike to work comfortably overcoming the hills on his route.
54:41— Ian discusses some elements of a training regimen for better golf fitness.
58:21— We discuss HIT (High Intensity Interval Training) as one of the methods for getting fit in less time.
59:18— Ian shares that time was a key driver behind his decision to purchase a Peloton indoor bike.
1:02:18— March describes the “big four” body weight exercises that you can do anywhere to maintain your overall fitness.
1:03:46— Ian goes into the sauna with his Apple Watch.
1:14:38— We come back to a favorite topic of ours on The Better Show: sleep and how it factors into an effective fitness regimen.
1:16:00— Ian talks about how to manage hitting the plateau.
1:24:37— We talk about how to avoid training injuries.
1:29:49— March and Darren discuss the RICE method for recovery and Darren gives a glowing endorsement for the Ice Man Cold Therapy machine.
1:37:24— Ian commits to working on his golf game fitness and Darren is tempted to get an Oura ring.

Mentions

DonJoy Ice Man cold therapy unit for knee, elbow, and shoulder injuries
Book: Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance by Kelly Starrett
World Fitness Level
National Institute of Health info on Dietary Supplements for Exercise and Athletic Performance
Book: Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker, PhD
App: MyFitnessPal
App: RunKeeper
App: Samsung Health

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Maximize Your Memory Apr 30, 2018

We discuss ways to strengthen your memory - everything from remembering names to learning more effectively.

Show Notes

0:59— Ian starts off with a stat from a survey about which types of people have memory challenges and we learn that it is a challenge for people of all ages.
2:48— March tests Ian and Darren’s memory with a series of words to remember.
4:53— March talks a bit about why memory is important and what are the different ways you use memory in your daily life — thinking, social interaction, mental exercise.
7:27— Ian shares a trick that Bill Clinton used during law school to remember people’s names and personal stories.
12:45— Ian wonders whether muscle memory is a thing, and if so, where is muscle memory rooted in the brain.
13:33— We learn about the difference between implicit and explicit memory.
18:32— Darren notes how it challenging it is to try to not read words on signs.
21:04— Ian describes how, for him, the smell of plastic or styrofoam has a strong correlation with the Super Nintendo product from when he was a kid.
21:40— March explains the structural, anatomical reason for why the sense of smell is our strongest, most memorable sense.
24:09— Darren shares a counter intuitive fact about how our ability to forget things actually helps us remember the most important things.
27:12— Ian describes the difference between the way kids learn in school today versus how lessons were taught 30 years ago.
28:44— We learn that Plato was fearful of writing eroding humans’ capacity to think and so he memorized all his lessons and stories to avoid having to write.
32:50— Ian is curious whether the brain uses the same areas for memory as it does for creativity. He is hopeful that our reduced
36:11— Darren shares that he is terrible at remembering names but is incredibly good at recalling song lyrics and movie dialog.
37:55— Darren recalls a phone number from a Sports Illustrated television commercial he saw when he was a kid.
38:17— Darren makes a phone call to a phone number he remembers from a television commercial 35 years ago.
41:58— We learn about March’s personal experience with memory and how he is challenged with remembering biographical information but that he excels at understanding “tree of knowledge” type of information.
46:57— Ian asks Darren and March if they recall where they were when the learned about the attacks on 9/11.
48:23— Darren recommends the Lumosity app as a fun way to exercise different functions of your brain.
48:40— Ian shares news on the first FDA-approved video game aimed at improving memory.
53:42— We learn about another classic movie that Ian hasn’t seen yet.
55:26— March shares a tip about the positive affects of exercise on memory and we give a shout out to dodge ball as a great game for school children.
58:01— March reveals a clever tactic he uses that instead of a “1 on 1” meeting, he has a “run on 1” meeting once per week.
1:00:26— Ian is curious about whether Ginko Biloba is an effective supplement for memory improvement and we do some impromptu research to find out
1:05:06— Ian reveals his mental trick for remembering people’s names and faces. To Ian, March is a banana and Darren is a chocolate chip cookie.
1:09:53— March shares an ancient trick called the “memory palace” for remembering complex ideas or stories.
1:19:55— March shares that research has found that caffeine helps trigger the memory consolidation process actually helping memory recall.
1:20:48— We get the payoff on March’s memory test when Ian and Darren attempt to repeat back the sequence of words March listed at the beginning of the show.

Mentions

What does it take to be a Grand Master of Memory?
Black Mirror Season 1 Episode 3 --- The Entire History of You
March's pro tip 😉 for memory: Eclipse Winterfrost gum (and 10 jumping jacks)
Tim Ferris blog w/ techniques for improving memory
📖 Book: Moonwalking with Einstein
📖 Book: Willpower: Rediscovering the Greatest Human Strength
📱 App: Lumosity app
--- insights from Dr. Michael Merzenich, PhD (co-creator of the cochlear implant)
--- insights from Dr. Adam Gazzaley & Dr. Larry Rosen

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Crafting a Better Commute Apr 23, 2018

Ways to rethink your daily commute by transforming it into exercise, a time to learn, a time to socialize or removing it entirely!

Show Notes

0:50— Ian starts off with a stat that the average commute in the US is 25 minutes and Darren and March share their current commute times.
2:00— March shares some additional stats about commute times and how people commute to / from work.
3:19— Research shows that commuting tends to be more stressful for women than for men possibly because of the larger responsibilities women tend have around managing day to day household and family tasks.
4:05— Ian notes the difference between basic commuting and being stuck in traffic and shares his disdain for being stuck in traffic.
5:53— Because time is Ian’s most valuable resource, many of the key decisions in his life (including where to live and how to spend his commute) are optimized to minimize the amount of wasted time in his day.
8:59— March shares what commuting is like growing up and working in Ireland.
9:52— March shares his experience originally living far away from work with a very long car commute and then moving close to work where he had a short walk to work.
11:47— March’s optimizes his 22 minute commute time today listening to audiobooks and podcasts.
12:00— Whenever March has the opportunity to pay a toll to use the express lanes and reduce his commute time, he takes it — no matter the price — because it’s ultimately the price for additional productive minutes of his life.
12:46— Ian uses the same logic when making all health-related decisions.
14:06— “Driving through the twisty roads of the Italian Alps is fun. Driving the highway from my home to my office blows.” — March
14:21— Darren inadvertently improved the quality of his commute by buying a convertible several years ago.
20:31 —As a member of the Millennial generation, Ian shares that he doesn’t really remember flying commercially prior to 9/11 and recounts his fascination over how stress-free it is to board a train.
21:47— We talk about train experiences and some of the more scenic and peaceful train routes in North America.
24:29— We talk about car commuting and ways to improve the experience starting with audio books and podcasts.
25:41— Darren shares his tip for allocating his driving commute time to catching up with friends and family.
27:30— March advises against meditating while driving but suggests some alternative tactics to relax and recharge while commuting.
27:58— Tip for commuting: good, comfy driving shoes.
28:35— March and Darren empathize with women who have to wear high heels and Darren confesses that he lacks the grace to be able to drive or walk in heels.
29:30— Ian shares a tip for those with back pain: crank up the heated seats.
30:41— Ian completely punks March and Darren.
31:10— March discusses the importance of adjusting your car seat so that extended commutes are comfortable and back-friendly.
33:11— Tip for long commutes: avoid the drive-thru and pack some healthy snacks.
34:34— How to start a carpool and leverage the commuting programs from employers and local municipalities.
37:21— Darren shares some tips for cycling to work or walking to work.
39:56— Pro tip for cycling to work: stop by your local bike shop and ask them for a trail map or tips for cycling locally.
40:25— Darren gives a shout out to his friends Ken and Dana who have a walking commute after moving into the city.
42:03— Darren shares his experience in trying to telecommute one day per week.
43:16— March decides to experiment with Uber Pool for his commute.
43:51— Darren is going to try to bike to work several times this summer and gives a shout out to his cycling buddy Chris (who, incidentally, is in much better shape than Darren).
45:25— Darren recommends the CityMapper app for planning trips and commutes in a major city.
47:04— Ian commits to learning how to change a bike flat and start cycling a bit.
47:56— Ian introduces us to a very cool sounding personal driver service called Dryver.com and Darren gets a great idea for a Christmas gift for Ian.
48:50— Ian shares a little about the very positive experience he’s had owning a nice car like the Tesla Model 3.

Mentions

CityMapper app for planning urban commutes
OverDrive app for audiobooks. Use with your local library website to download free audiobooks.
Uber Pool and Lyft Line
eRideShare.com
Dryver personal chauffeur service
UK study suggesting that commutes have a disproportionately negative effect on women

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Good Reasons to Go Green Apr 16, 2018

We discuss why going green is the best thing for you and the planet. We'll explore how to reduce your carbon footprint, use less water and waste less food.

Show Notes

1:49—March shares a stat from the UN that water demand will increase by 55% between 2000 and 2050.
3:03— Ian wonders whether it’s possible for us to manufacture the water we will need in the future.
5:12— March notes that 3 million people annually die from the affects of pollution.
5:54— We discuss the non-local aspects of pollution and how generation of pollution in one area can negatively affect a location far away due to wind and ocean currents.
7:49— March notes the trend that as people become more affluent, they tend to have fewer children.
8:37 —An study from 2008 estimated economic losses due to deforestation and poor land management are estimated to be between 2–4.5 trillion dollars.
9:19— We discuss the fairly recent trend of bee colony collapse and why healthy bees are necessary for food production across the globe.
9:51— Darren shares that California almonds are particularly dependent upon transient bees that are trucked in from as far away as Louisiana every year to pollinate the almond trees.
10:39— March introduces the term Anthropocene and explains what it means about the effects that the human species can have on a planetary scale.
11:42— March reflects on wisdom from the comic Spiderman that “with great power comes great responsibility.”
12:22— Darren and March explain the economic concept of “the tragedy of the commons” that creates challenges when attempting to tackle large-scale non-local challenges like environmental protection.
13:38— March quizzes Darren and Ian on their favorite animals.
13:51— Darren shares a little about his favorite animal, the moon jellyfish 🌑♓, and notes that he is fascinated by it’s completely transparent body and their seemingly perpetual state of bliss.
14:57— Ian drops some knowledge on the crew with the Latin species name for the moon jelly.
15:04— Ian shares that his favorite animal is the tall (and friendly) giraffe. 🦒
15:09— March’s favorite animal is the frog 🐸, with its transformative lifecycle and wide variety of appearances.
16:08— March begins to reveal the data on the current effects that pollution and environmental decay are having on each of our favorite species.
15:59— Good news for Darren! The moon jelly is not currently an endangered species. 👍 Not-so-fast, though. Rising ocean temperatures are causing them to migrate north affecting other species that rely on them. So fewer “tasty jelly snacks” for the tuna and the sea turtles.👎
17:44— Bad news for Ian. The giraffe just got added to the list of vulnerable species as their numbers have dropped 40% in the past 15 years and there are only 80,000 of them left in the wild. 👎
19:12— Good news for Ian, though. Turns out that it is legal to OWN a giraffe in Washington state so maybe he can keep one as a pet. 👍 March shares what it will take to properly maintain Ian’s potential new pet giraffe.
21:40— Darren suggests maybe just getting a membership to the zoo instead of owning a giraffe but we learn that won’t accommodate Ian’s desire to ride his giraffe and start a side hustle called Uber Giraffe tohelp pay for the giraffe maintenance.
23:35— Darren shares a story about his early interest in environmental issues and describes an idea he had for a portable desalination device.
26:01— Darren describes aGreener.com— a business idea he had for measuring the carbon output of Internet activity.
28:12— Ian notes how, in many cases, there are incentives for people to keep their own communities clean since it makes them more desirable places to live.
29:32— March shares his personal experience and interest in environmental issues and describes being overwhelmed at the scale of the problem.
30:58— March describes his recent experience with the air quality on a trip to Beijing and Shanghai.
32:29— Ian shares his perspective and optimism about making an impact on a global scale problem by leveraging the power of community.
35:29— Leveraging the power of economics and voting with one’s dollars.
36:11— Ian’s share his experience at Rochester Institute of Technology in New York and describes how he and a friend pioneered a program to reduce the energy efficiency of the campus and save the university tens of thousands of dollars per year on electricity.
38:00— Ian’s effort at RIT eliminated over 186 metric tons of CO2 emissions — the rough equivalent of burning 20,000 gallons of gasoline!! 😮🎉🌎
39:40— Not stopping there, Ian went on to another macro-scale effort where he identified an unused piece of property that could be sold to a conservation group and the proceeds of the sale used to create a fund for the city of Gonzalez, New York.
41:11— We transition to providing tips on how to make your own individual contribution to the environment, starting with reducing water usage.
42:31— Ian wants to prep his car with a “pre-cleaner” before a big rainstorm and let the rain clean it for him.
43:03— We share an idea about planting climate-appropriate plants and considering planting a rain garden to increase the permeable amount of land.
46:05— We measure our individual carbon output. Darren is the carbon hog 🐷 of the group. March and Darren’s footprint is bigger due to a lot of air travel and Ian absolutely crushes it by driving an electric car.
47:13— We compare our footprints against the averages for people in other countries.
48:54— March discusses how transportation is a big portion of our carbon output and offers some tips on how to reduce your transportation impact.
51:26— Ian shares his idea about the power of awareness in affecting change noting that just talking about new, more efficient technologies like the Hyperloop adds them to our vernacular and makes them seem more real.
52:33— March suggests considering Skype as a very viable alternative to flying for a business meeting.
52:27— We talk about some easy changes to make around the home to improve efficiency.
53:04— Darren is a fan of LED bulbs due to their high efficiency and super-long life. He jokingly suggests including them in your will since they likely will outlive you. 😆
53:55— March talks about the benefits of insulation both for heating and cooling efficiency and how easy it is to add blown-in insulation in the attic.
54:55— March experienced a massive 80% reduction in his heating bill after adding insulation to his attic. ❄️🤯💯
55:23— Ian suggests getting a programmable thermostat for your home and March notes that doing that is very similar to what Ian and his classmate did in college to improve the efficiency of the school’s computer lab.
56:43— We learn that glass is an excellent material to recycle and Darren shows his GenX age by making a Seinfeld reference. 👴
57:08— March notes that a big part of the savings that comes from recycling is in the provision of goods — all the energy needed to source and transport new raw materials for new products.
58:25— We move to exploring the environmental effects of the food we eat and learn that food production alone accounts for 19% of all greenhouse gases.
59:11— Do you love asparagus? We do too, but unfortunately it is one of the most carbon-heavy vegetables available because of the costs to transport it from South America. 🛬💨
59:40— We discuss the huge benefits to the environment of eating locally as much as you are able.
1:01:44— March provides his #1 tip for improving one’s environmental impact: reduce the amount of wasted food.
1:03:49— Darren shares an easy way to remember how best to store your food at home.
1:04:00— March explains what carbon offsets are and where you can buy your own to offset your own carbon footprint and he commits to buying a few credits to offset his own footprint.
1:06:22— Ian shares his discovery of Beyond Burger: a veggie burger that looks, tastes, and bleeds like a regular beef patty.

Mentions

Biodegradable compost bags
Beyond Burger
Buy a personal carbon offset from TerraPass
SeafoodWatch.org
Calculate your carbon footprint
Ian's green computing effort at RIT
Season 3, episode 6 of Black Mirror includes a reference about microdrones pollinating crops in the future
Dry shampoo

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Emergency Preparedness — What You Need to Know Apr 09, 2018

We discuss preparing for emergencies and why you’ll be glad you did. We’ll explore how to know what kind of emergencies are likely, the importance of making a plan, and what sort of equipment you’ll want to have on hand.

Show Notes

2:11 - The guys discuss what qualifies as an emergency
6:46 - March talks about why you should trust your gut if you think someone is sick
8:59 - Darren talks about the FAST method of detecting a stroke
15:07 - The guys discuss advancements in fire fighting technology and why it's so hard to control forest fires
20:11 - Darren talks about his experience being in a flash-over situation
29:26 - Darren shares his experience of dealing with the 2001 earthquake in Seattle
31:30 - Darren shares a tip about planning to coordinate via long distance calling
32:10 - Quiz time: How many earthquakes happen every day?
37:25 - How not to become a doomsday prepper
37:52 - Which is better? A doomsday bunker or a fast car and a bag of diamonds?
41:14 - Why Ian doesn't have the habit of being prepared for emergencies
44:44 - Darren talks about how an earthquake in 2001 changed his perspective on preparedness
51:22 - Ian talks about the importance of having an emergency kit in your car
54:52 - Ian proposes we put a nanotech water filter to the test with raw sewage
55:56 - March emphasizes the importance of making an emergency plan & building an emergency kit
1:07:23 - What to do if North Korea decides to nuke LA

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Better Bite - Ian buys a Tesla Model 3! Apr 02, 2018

On this episode, Darren & March interview Ian about his new Tesla Model 3. We discuss the merits of electric cars, their history, and what's coming in the future.

Show Notes

3:22 - March quizzes us on the history of electric cars
4:56 - Darren blows the guys minds with the 'Baghdad Battery'
8:35 - The guys talk about why gas cars replaced electric cars in the 20th century.
10:37 - Ian explains Tesla's mission in building electric cars
17:05 - The guys discuss the little known secret that electric cars are fast
18:44 - Ian talks about his Blue Pistachio and what about it made him need an electric car
27:49 - What the configuration process for a Tesla Model 3 is like
33:00 - Secret Tesla Easter eggs revealed
35:09 - Should you name your car?
37:52 - Tesla AI: is auto-pilot worth the extra $5,000?
40:56 - Tesla and safety
44:30 - Tesla Model 3 is so silent you hear weather in it
45:45 - Should March get a Tesla Model 3? Should you?

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Better Look Back Vol. 5 - Dreams & Resolutions Mar 26, 2018

In this episode Ian, Darren & March continue the Better Look Back series. We reflect on our personal experiments with how to be better gift-givers and how to improve our relationships. We had a lot of successes to report on in this episode, but we also share some things that didn’t work out as planned. Finally, we feature a few new things we’ve discovered since our original episodes covering these topics. Lot’s a good stuff in this episode, including:

Show Notes

2:02 —Darren shares his review of two apps that offer tools to help induce lucid dreams: the Lucidity app and the Awoken app
4:27—We discuss the concept of a totem sound and explain how using that feature within the apps can help you “awaken” within a dream to enter a lucid state.
6:14 —Darren shares his conclusion that because of the time and attention required to experiment with lucid dreaming, these apps are best suited for the committed lucid dream enthusiast and are probably not the best for people only casually interested in lucid dreaming.
8:44 —Ian questions the practicality of lucid dreaming as a tool for self- improvement
10:09 —Darren notes some research that suggests that lucid dreaming can be helpful for treating PTSD and enhancing one’s creativity but acknowledges that the scientific results are still very preliminary.
11:59 —March drops the term “psychonaut” and notes some similarities between the clinical applications of lucid dreaming and virtual reality.
14:12 —March shares his experience trying out the M.I.L.D technique.
17:12 —March introduces the term “hypnogogic state”
18:07 —Ian gives his review of the book Lucid Dreams in 30 Days by Keith Harary and Pamela Weintraub and describes being a little frustrated at not being able to experience a lot of results from his dreaming experiments.
21:11— Ian shares the things he’s learned from using the Aura ring and measuring the quality and quantity of his sleep.
22:23 —Ian found that sleeping on his back in “tree pose” made a huge difference in the quality of his sleep. He’s been able to get quality deep sleep 5–6 days each week now.
25:07 —Ian’s feeling the results from better sleep in the form of much more effective workouts and more energy in the mornings.
26:36 —Darren shares the method that Thomas Edison used to use sleep to help boost his creativity.
29:45 —We jump into our experiments with New Years Resolutions and Darren kicks it off with a report on how he’s doing with the goal of losing a little weight this year.
31:05 —Darren shares insight from his doctor that the way you treat yourself in your 30s, 40s, and 50s will dictate the quality of your life in your 60s, 70s, and 80s.
32:27 —Ian taunts Darren with the temptation of delicious chocolate chip cookies 🍪 and Darren feels the need to excuse himself briefly to grab something from the kitchen. 😃
33:15 —It continues to go bad for Darren as Ian outs him for hiding his secret stash of cookies 🍪🍪 from his wife.
34:00 —Darren describes the new food rules that have helped him maintain a healthy moderation in his diet. He makes distinctions between routine meals and meals for pleasure or celebration and treats them separately.
36:34 —March notes how remarkable it would be if Darren were to eat 156 cookies this year and still lose 15 pounds and Ian suggests that as a headline to a future Better Show blog post.
37:00 —We hear about March’s wife, Kristen’s love of chocolate and how she used a trick to moderate the amount of chocolate she eats.
38:20 —March describes Gretchen Rubin’s concept of “moderators” vs “abstainers” and notes that he falls into the abstainer category.
39:39 —We learn about March’s secret addiction: gummy bears. 🐻🍬The man can literally consume pounds of the little creatures.
40:35— Ian suggests an experiment in the name of science where we put a 5 pound bag of gummy bears in front of March and see what happens.
42:24 —March shares his method of total abstinence from gummy bears in order to stay on his Keto diet.
42:32 —We marvel at March’s ability to maintain a Keto diet for as long as he has.
45:31 —March describes the different profiles in Gretchen Rubin’s quiz for how people relate to expectations: The Obliger, The Rebel, The Questioner, and The Upholder.
50:35 —We each take Gretchen Rubin’s quiz to find out how each of us relate to expectations.
50:47 —Ian reveals that he is a majority Questioner followed by Upholder which March and Darren believe is spot-on.
52:38 —March is a majority Obliger followed by Upholder which he thinks makes sense as he recognizes that he’s a bit of a people-pleaser.
55:08 —Darren scored a majority Questioner and was an equal mix between Upholder and Obliger.
56:27 —Ian notes that strangely, we all scored the exact same level on the Upholder scale.
57:53 —Gretchen’s advice about how to use the scores is not to try to change yourself but to recognize your natural tendencies and use them as strengths.
1:00:03 —March shares his progress on his New Year’s Resolution to write 30 minutes per day.
1:02:11 —Ian shares his progress on journaling each day and notes that he is more effective at writing when he allocates time in the evenings instead of trying to write in the mornings.
1:04:03 —March is continuing to journal using the 5-Minute Journal and has incorporated it into his morning routine now.
1:05:04 —For Darren the 5-Minute Journal is an on-and-off routine but he loves what effect it has had on his mental habits at the beginning of the day.

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How to create a healthy environment Mar 19, 2018

We talk about the importance of tuning your environment for optimal health, focus, and creativity. We dive deep into sound, light, temperature, and air quality amongst other factors. We explore the idea that different environments are better for different kinds of work and how to best design the right environment for you.

Show Notes

1:01— We start out by describing what we mean by “optimizing your environment” — lighting, sound, temperature, air quality, etc.
3:19— March starts off the conversation by talking about optimizing for sound, the definition of the word “noise”, and the effect of noise on one’s ability to concentrate and its effect on creativity.
4:15— March notes that although he likes the sound of a clock ticking, it is the type of thing that can drive other people crazy.
4:28— Ian shares a similar example of how a siren can serve both as a sense of relief that help is on the way but is also a sense of stress when fearing a sense of danger.
5:01— March notes that “one man’s noise is another man’s music.”
5:48— March describes the “marshmallow experiment” — an experiment measuring kids’ ability to delay gratification.
7:59— “Grit is the new currency in school”
8:58— March cites studies that show that noise has the ability to reduce the quality of sleep in ways you might not even expect.
13:11— Within the context of an earlier episode where we discussed how short bursts of stress can be beneficial to one’s health, Ian posits whether a more productive goal would be to build more resilience to negative environmental factors rather than try to avoid them altogether.
13:58— Darren agrees and suggests an alternative way to look at resilience to stress and suggests that practicing mindfulness can be one way to transcend physical discomfort.
15:04— Ian cites the conventional wisdom that it’s good to “eat a little dirt once in a while” to maintain your resilience and March compares the difference between acute versus chronic stress.
16:34— Darren shares his desire to make his home environment mirror the peacefulness of a spa and shares his tips for achieving this by removing screens from the bedroom and living room and lighting scented candles and incense to make the environment more pleasant and relaxing.
19:10— Darren shares his tips for extending a sense of Zen to your space at work with candles.
20:47— We learn just how important it is to be considerate of your neighbors at work when it comes to burning candles and how lucky Darren was to have a tolerant friend like March as his desk neighbor at work. :-)
21:55— As a former volunteer firefighter, March cautions against leaving an open flame unattended in the office.
23:29 —March delivers the quote of the day with “the best thing about a candle is the light that it gives off.”
23:51— We learn that removing televisions from one’s living room puts a damper on SuperBowl parties and March invents a fun alternative: SuperBowl charades.
25:52— March nominates Dr. Bose for the Nobel Peace Prize for the invention of noise-cancelling headphones and shares that he often uses them simply to enjoy the sound of silence.
26:42— March shares that he noise-cancelling headphones help him enter a flow state and that for writing he prefers music with no lyrics.
27:13— Oh behalf of The Better Show audience, Darren requests a link to March’s Spotify playlist for music to write by and we give a shameless plug to The Better Show Newsletter.
27:49— March shares that he has been using a 10,000 lux lamp every morning and has had the best, most enjoyable winter he’s had in years.
29:05—We give a shout out to Pittsburgh and Carnegie Mellon University.
29:16— March still loves his “eye bra” sleep mask (with apologies to Weird Science)
30:06— Ian confesses to going down the rabbit hole of environmental optimization and starts off his journey by donning a pair of sweet sweet BluBlockers. (Instagram post of Ian in his BluBlockers is forthcoming.)
31:15— Ian gives his strong recommendation for BluBlockers and describes the significant benefit he’s experienced from cutting out blue light including much higher quality of sleep. (He also does a rad impersonation of Arnold Schwarzenegger, too.)
35:27— Ian recommends Flux as another tool that can help cut the amount of blue light you get exposed to from computer screens. Darren and March ❤️ Flux as well.
36:55— Ian talks about his grandfather’s experience with emphysema and how it made him conscious about the importance of maintaining healthy air quality.
38:34— Ian recommends HEPA air filters for the home and shares how having cleaner air in his bedroom has helped his sinuses significantly.
42:17— Darren mentions an odd odor that he experienced with and air ionizer and March explains what ionization is and where that smell comes from.
45:51— We move into the Tips & Tricks part of the show and March kicks us off with the insight that it’s important to know what works for you and what works for the specific task on which you are working and offers a tip to keep a journal to discover what environments work best for you.
47:32— March describes an experience where he learned about one of the things that affects his ability to concentrate.
50:14— Ian suggests paying attention to the invisible factors that could be affecting your environment and teases something called “dirty electricity” that we’ll cover in a future Better Show Bite.
51:14— March shares that 40 decibels is the optimal level of background noise for creative work where you want a looser focus and more fluid thinking style.
52:37— By contrast, for deep focus work it is preferable to have silence.
53:10— We discuss the experience in quiet rooms where acoustic tools are tested.
56:02— Ian wants to build an anechoic chamber in his house.
56:42— Ian brings up the idea of “empty stomach intelligence.”
57:27— Darren shares a personal tip that in order to perform at his best, he fasts before an important presentation so that he’s a little hungry during the presentation.
59:01— March gives his strong recommendation for the Bose Quiet Comfort 35 noise-canceling headset and Ian and Darren chime in to share their love for those headphones as well.
1:00:51— March offers an alternative to noise-canceling headphones, the HearTech Silent Ears earplugs. (Which may or may not have been similar to an Elven D&D character name March used at some point in the past.)
1:02:10— Darren discussed researching showing the correlation between productivity and room temperature.
1:05:03— Ian discusses his experience with the effect warmer room temperatures during the summer have had on his productivity at home and suggests considering the extra heat generated from electrical devices in your house.
1:07:17— We talk about how to optimize the lighting in your space and March shares some research on lighting and people’s emotional state.
1:09:29— Natural light versus artificial light and the ways that people are using smart lighting to create optimal lighting for different spaces and different types of work.
1:11:08— Ian discusses ways to maintain a healthy air quality in your environment — from HEPA air filters to houseplants.
1:13:18— March discusses the benefits of keeping spaces tidy versus allowing some messiness to exist.
1:16:04— March decides to schedule more meetings outside and walking meetings to take advantage of the beautiful Seattle summer.
1:16:54— Ian has purchased a hygrometer called the ThermPro TP50 to measure humidity in his bedroom. If testing shows too dry, he’ll purchase a humidifier for his room to improve sleep quality.
1:19:47— Darren has decided to add more plants to his environment. He did this recently at work with a few desk plants (in addition to the candles 😃) but he doesn’t have any plants in his office at home.

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Secrets to living a longer life Mar 12, 2018

We talk about strategies for living the longest, healthiest life possible. We explore strategies for staying safe, avoiding disease, and keeping your body in great condition. We also compare the philosophies of being an 'immortalist' vs. a 'healthspanner'.

Show Notes

1:45— March opens up the discussion by distinguishing between life span and health span.
2:50— The two camps of people when it comes to life extension — the immortalists and the health spanners.
4:25— Ian asks each of us the big question: are we immortalists or health-spanners?
4:32— Darren describes his perspective as a health-spanner who appreciates the finite-ness of life.
5:45— Ian, too, is a health-spanner focused more on being healthy and living a quality life throughout the duration of his life.
7:50— March explains his philosophy on life and death and how death is, in some ways, the natural state of being and life is a unique abnormality.
9:31 —March explains how his outlook on life causes him to fall into both the immoratalist and health-spanner categories.
11:17— We discuss what it means to die of “natural causes”
14:00— March shares a surprising fact that the leading cause of death in most developed countries is accidents and shares some statistics about the likelihood of being in a car accident in one’s lifetime.
16:10— We discuss how everyday decisions are indirect micro-decisions about how long we are choosing to live.
16:41— Nevertheless, Darren does not regret his mild addiction to chocolate chip cookies.
18:08— March shares statistics on the longest living humans and other vertebrates.
19:12— We discuss some amazing examples of sealife (notably, jellyfish) that actually never die.
20:45 —Ian shares the perspective of a famous biohacker featured on Kevin Rose’s podcast.
24:34— We discuss the rate of change of technology and the expectation that we’ll see revolutionary advancements in medicine and techniques to prolong life.
26:43— We FINALLY get around to mentioning the move Highlander.
27:14— Ian insults the entire movie-going population by confusing Highlander with Zoolander. 🤣
28:09— March shares his outlook on longevity and how he maximizes his quality and quantity of life.
30:05— Ian describes how he began to feel his age and how that led to a greater awareness of his health and a desire to be proactive in developing healthy habits.
32:37— Ian and Darren discuss the balance between living a quality life and a long life.
33:40— Darren describes his family’s culture of living life to its fullest and shares a poem written by his grandfather that characterizes his perspective on life.
34:05— Darren reads a poem his grandfather wrote titled “A Lesson for Today” that encapsulates his view on attempting to live a fulfilling life.
35:56— Ian wants to become the banana man.
37:25 —March shares the #1 cause of death among people aged 10–44 and we ask “are you wearing your seat belt?”
38:56— March shares that the #2 cause of death in the developed world is communicable disease and Ian recalls a tip from Episode 18 on how to reduce your risk of getting sick when you travel.
40:52 —March shares that another leading cause of death is metabolic disease.
42:53— We learn that 2 out of ever 7 people on the planet are iron deficient and that vitamin D deficiency is also extremely common among those who live in northern latitudes.
45:07— We talk about Dr. Rhonda Patrick’s research on longevity and the effects of cold and heat therapy.
48:28— Ian talks about the importance of being resilient to mental stress.
48:56 —Darren is blown away when March shares that suicide is actually the 10th most common cause of death in the US and we talk about the ways to care for your mental wellness.
50:27— Darren cites Ian’s philosophy of sleep being a “force multiplier” for his health.
51:32— Ian notes how comparing oneself to others via social media and pop culture can be damaging to one’s mental and emotional well-being and how that is a characteristic of more economically developed cultures.
54:10— Ian discusses Dr. Longo’s ProLon “fast mimicking” diet and he and Darren decide to try it out.
1:00:58— Darren and March discuss some of the publicity stunts in the biohacking community
1:02:27— Ian brings up the research on the positive effects of small amounts of lithium and suggests a sparkling water that includes a small naturally occurring amount of lithium.
1:07:24— March shares research on which geographies have ground water with naturally occurring amounts of lithium.
1:07:59 —Ian shares a fascinating bit of history about the soft drink 7-Up.
1:10:44— We share this episode’s Better Next Step: if you want to extend your life, the thing we recommend starting with is improving your sleep.
1:12:10— Darren extols the virtues of lavender oil as a sleep agent and March reminds the audience to check out the deep dive we did on sleep in episode 2 of The Better Show.
1:13:32— March offers his favorite tip this week: the 4–7–8 breathing technique.
1:14:20— March decides to try out cold and heat therapy and Ian offers him some tips.
1:16:14— Ian decides to test out lithium microdoses by drinking Gerolsteiner sparkling water.

Mentions

Fast Mimicking Diet
Found My Fitness
Should We all take a bit of lithium
Gerolsteiner Sparkling mineral water with naturally occurring micro-doses of lithium
"Who wants to live forever" clip from Highlander

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Side gigs for fun & profit Mar 05, 2018

We talk about the reasons & strategies for taking on work outside your day job, whether it's for creative fulfillment or to earn extra cash. We explore the aspects to consider before you begin, while you're getting going and once you're rolling. We also learn about some of the side gigs our listeners are pursuing and how they can inspire you.

Show Notes

2:36 —We learn that as many as 1 in 7 Americans have a paid side gig.
4:46 —March shares research revealing how much people earn operating a side gig and how side gig earnings change across age demographics.
5:26 — March reflects on how side gigs often either feed one’s soul or feed one’s bank account. (Pro tip: the best ones feed both)
5:54 — Ian shares two hypotheses on why side gigs are more common among younger generations.
7:26 — March observes that side gigs were once the norm prior to the industrial age and, in fact, are the norm today in many cultures around the world.
11:18 — Darren shares his experience with operating side gigs and the influence his parents’ entrepreneurial spirit had on his mindset about maintaining multiple sources of income.
13:27 — Darren talks about the concept of “serial homesteading” and shares the story of his brother, Russ’, side gig as a serial homesteader.
16:33 — We hear a little about the time that Darren stumbled his way into the spy business. Hear the rest of the story in The Better Show newsletter.
18:02 — March takes us on a trip through the big history of the universe and his perspective on his place in it so far.
19:16 —We talk about doing an entire episode on Ray Kurzweil, theories of longevity, and the pursuit of eternal life through technology.
21:25 — March shares his list of current side gigs including being on the board of directors for a non-profit, writing his first novel, and building an app to help autistic children better communicate.
22:42 — Ian shares his family’s culture of entrepreneurship from his grandfather the inventor, to his family’s ice cream shop and sister’s massage therapy practice, to his lemonade stand as a kid and ultimately to his side ventures today.
24:29 — March shares his experience interviewing successful entrepreneurs in Ireland and the common traits they shared.
27:36 — Ian shares how he balances his entrepreneurial desires with his nature for risk aversion.
28:45 — We share the responses from The Better Show community on their experiences with side gigs.
29:43 — Listener Stephanie’s new housewares company and upcoming Kickstarter campaign.
31:03 — Listener Cassi’s side gig creating bean-to-bar artisan chocolate including single-origin chocolate (some of Darren’s favorite.)
33:36 — Ryan’s side gig selling Lego bricks on Bricklink.com and earning enough to buy the Millennium Falcon Lego kit.
36:38 — March shares the story of AmericanScrew.com.
40:40 — Kristen’s side gig of creating handmade greeting cards on Etsy. and another listener who roasts and sells coffee as their side gig.
41:31 — Listener Rick who does music for podcast productions.
42:36 — Ian sends a shout out to his buddy Greg Koeberg, the king of side gigs, who recently launched his own escape room business.
44:49 — Darren shares a few tips on getting started in your own side gig.
46:57 — March shares tips on managing a current side gig including budgeting your financial commitment up front, and not to shy away from self-promotion.
49:33 — We discuss our inhibitions around promoting our own side gigs and how to overcome them.
52:09 — March and Darren share their #1 piece of advice they would give to someone considering a side gig.
54:09 — Using money and budgeting as a way to filter out the ideas that you might be less committed to than you think.
54:30 — Ian shares his insight on ideas being a dime a dozen so make sure that you are choosing the right thing to spend your time on.
55:53 — Ian shares an fascinating insight into how the gig economy might actually make the traditional measure of GDP less relevant and what new technologies can do to eventually expand easy side gig opportunities to everyone.
59:41 — March shares that one of the things he wants to do is redouble his commitments to his most important side gig activities and cut out a few of the one’s he’s less committed to right now so he can come back to them later.
1:00:27 —We learn about Darren’s long list of ideas and how this discussion has inspired him to pick one of those things and pursue it in earnest.
1:01:18 — Ian shares his desire to now do more things better and describes how Elon Musk’s many activities serves as inspiration for him to realize more of his ideas and dreams.

Mentions

Side gigs are a thriving part of the economy that economists probably aren't measuring very well (Entrepreneur)
5 Things to Consider Before Taking That Side Gig (Forbes)
Chlorophyllosophy
50 Side Jobs to Help You Make an Extra $500 or More This Month
Henson Handmade
The official ice cream shop of The Better Show --- you know you want some right now 🍦.
Bricklink.com

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Better Look Back Vol. 4 - Gifts & Relationships Feb 26, 2018

In this episode Ian, Darren & March continue the Better Look Back series. We reflect on our personal experiments with how to be better gift-givers and how to improve our relationships. We had a lot of successes to report on in this episode, but we also share some things that didn’t work out as planned. Finally, we feature a few new things we’ve discovered since our original episodes covering these topics. Lot’s a good stuff in this episode, including:

Show Notes

2:19— We dive into our experiments for better gift-giving and Darren starts by sharing his tactic this year of giving experienced-based gifts and gifts that are consumable — like Lush Bath Bombs.
4:13— March admits that he, too, loves Lush products but laments the assault that one experiences when entering a Lush store.
6:44— Ian has a great idea about alternating gift types each year similar to how wedding anniversary gifts have themes throughout the years.
8:44— March makes a great impression on his close friends and family members by sending handwritten cards and notes to express his gratitude.
11:58— Ian coins a new phrase “pod friends” to describe our (Ian, March, and Darren’s) relationships. Remember that you heard it here first.
14:11— March shares a big success he had in hand selecting some of his favorite books to give to each of his family members.
17:20— Ian shares a success and a hilarious fail in his attempt to send handmade cards to friends this holiday season.
19:22— Darren shares a pro tip with Ian on how to avoid getting a hand cramp when addressing multiple holiday cards.
21:31— Darren shares a funny story about a return address stamp they gave as a gift recently to his brother and sister-in-law.
23:22— Ian reflects on how making the extra effort with a personalized card inspires others to return the gesture, bringing us closer with those we care about.
24:55— Darren reflects on his wife’s family’s tradition of writing Christmas letters.
27:18— March mentions Google Photos as a good resource for assembling a look-back over the previous year.
28:29— March shares one of his favorite gifts received this year: a subscription to Master Class.
34:16— We hear about March’s son’s adorable gift to his dad of quality time together on the ski slopes . And March wonders about Sam’s possible ulterior motives.
36:53— We begin discussing our experiments with better relationships and Darren notes that the Gottman seminar, The Art & Science of Love, is so popular that he and his wife had to book it several months in advance.
38:52— March shares his experience attending the Gottman seminar in 2010 with his wife Kristin.
40:42— Darren shares something he and his wife gave to each other this year: a subscription to MoviePass to motivate them to schedule more date nights.
42:56— Darren suggests an idea for a new podcast called “How do they make money?” where we delve into specific companies to understand how they make money.
43:43— Ian proposes starting a Better Show movie night for the extended Better Show community.
44:09— March describes the effectiveness of one of his experiments: sending hand-written thank you notes to close friends and family.
47:11— Ian shares his successful experiment of planning more social lunches rather than working through lunch and shares a trick he devised to motivate himself to arrange more social lunches.
48:46— Darren and March wonder where, exactly, Ian is taking all these people for lunch. (Ian swears that it’s not Chipotle)
49:29— March shares how the three of us have started scheduling Better Show lunches so we can carve out more time for planning the podcast.
50:21— March admits that he does look forward to playing in the ball pit at McDonald's during our Better Show planning lunches but regrets that the fun has to end when the firefighters arrive to physically remove him from the play area.
52:51— Darren notes that never eating alone is great career advice in addition to being good for social relationships.
53:05— Ian mentions the great advice offered in the book “Never Eat Alone” by Keith Ferrazzi.
53:40— March becomes concerned about the viability of his new book “Never Eat: a book about Fasting”
54:22— Ian notes his love of sitting and Darren suggests a new experiment to try.
55:24— We give a shout out to listener “Physics Fantastic” who left a very touching review of The Better Show on iTunes.

Products Mentioned

MoviePass
Gottman Couple's Workshop --- the Art & Science of Love
Lush Bath Bombs
Master Class
Comic relief: Singing Sirloin --- Homer Buys Marge A Birthday Present She Hates --- The Simpsons
Book recommendation: Never Eat Alone by Keith Ferrazzi

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Lessons from the Olympics Feb 19, 2018

We talk about what secrets we can learn from the Olympics to help us get better. We explore it's origins, history & controversies. Then we dive into lessons inspired by Olympians that we can apply in our daily lives.

Show Notes

2:10— Quotes from our listeners on what the Olympic games mean to them.
3:00— Global viewership of the Olympics vs the viewership of other popular sporting events
6:02 —How did the Olympics begin and how did we get to the modern Olympic games?
9:20— Which Olympics sports have been discontinued?
10:00— Ian tests March & Darren’s knowledge of the Olympics with a trivia question. Which country has taken home the most gold medals in tug-of-war?
10:50— March shares some Olympic firsts including introduction of new women’s sports and technology to assist the scoring of games
12:20— Ian discovers that the World’s Fair is actually still going
13:20— March shares the story of the first Olympic doping tests and you won’t believe what an athlete tested positive for
14:25— We discuss doping in sports and how it has changed over time
15:40— Darren shares his personal experience having lived in Atlanta during the 1996 Summer Olympic games
18:40— Darren shares his experience visiting Vancouver during the 2010 Winter Olympic games
20:00— We discuss how large public events like the Olympics are a target for terrorism and why we shouldn’t let that deter us from celebrating and enjoying the games
22:22— March shares what the Olympics has meant to him growing up in Ireland
24:55— March shares his experience having visited several Olympic cities and viewing the architecture on display in the Olympic villages
26:50— Ian shares his experiences watching the Olympics as a child growing up in Glens Falls, NY and living near an Olympic training facility for cross-country skiing
32:25— Darren asks Ian what are his favorite Olympic sports
34:40— Darren shares some interesting scientific facts about one of his favorite Winter Olympic sports: curling
36:30— We learn about the different types of ice surfaces in use at the Winter Olympics
37:50— How much does it cost to host an Olympics Games, what do host cities get from hosting the Olympics Games, and is it a profitable venture for the host cities?
44:20— Ian makes an observation about how some cities seem to repeatedly get an opportunity to host the games while others are looked over
45:50— March, Darren, and Ian suggest a few tourist suggestions for visitors to Seattle
46:40 —March shares the history of Olympic controversies over the years
48:40— March shares the inspiring story of Jackie Owens’ performance at the 1936 Olympics in Berlin
51:00— Darren shares a recommendation on a documentary on doping in sports
51:58 —Ian explains what “OAR” means when listed as the country designation for an athlete
55:26— March shares three main things we can learn from Olympic athletes about overcoming obstacles.
59:28— March, Ian and Darren put their heads together and discover what Olympic athlete, Mo Farrah, The Hitchhiker’s Guide to the Galaxy, and the interplanetary Tesla roadster have in common.
1:01:56— March shares the history of the Fosbury Flop.
1:04:24— Ian shares some of the reasons behind his love for golf and we learn that sometimes the key to performance is not in perfect execution but in how we recover from our mistakes.
1:08:06 —How athletes and public speakers both use nervousness and internally stress as fuel for delivering powerful performances.
1:09:55— A technique from 5-time Olympic gold medalist, Missy Franklin, for calming one’s nerves
1:12:45— FITYMI (Fake it till you make it) technique for maintaining confidence before a performance.
1:14:35— Darren gives some tips from Olympic athletes on using visualization to maximize performance.
1:16:07— Darren confirms that he is not going to be in the US team lineup at the 2028 Olympics in Los Angeles, but he might try out some visualization techniques anyway.
1:17:20— We learn about March’s adventures learning to ski at night and Darren cautions him against “The Agony of Defeat”.
1:18:56— Ian commits to helping teach March to be a better skier.
1:19:59— Ian discusses three things he’s learned from studying Olympic athletes and would like to try in his own life: planning, reliance on experts, and focus.

Mentions

Icarus — movie about doping in sports
Race —movie about Jesse Owens' triumph in track and field in the 1936 Olympics
Fosbury Flop
Cost of Olympic Games
ABC Wide World Classic "The Agony of Defeat" Vinko Bogataj interview
Hello to listeners in Busan, South Korea!
Why Russian athletes are competing as "OARs" at the Winter Olympics (Vox)

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Unpacking the secrets of better vacations Feb 12, 2018

On this episode, we discuss why vacations can improve your health, happiness and even your career. We'll dive into tactics for making the most of your vacation time and creating memories that'll last a lifetime.

Show Notes

1:54—The difficulties of getting caught cashless in China — or any other foreign country
6:05—The dangers of drinking the tap water in countries where you might not be acclimated to the water.
8:42—Tip: check CDC.gov/travel for precautions about drinking water in various countries.
10:00—We hear from Michael about a challenging situation in Italy when his group didn’t quite have enough Italian language fluency.
12:12—Darren shares a story about a delightful conversation he had with an Italian cab driver where neither of them could speak the others’ language.
13:23—March shares his experience trying to find a common language with a farmer in the Czech Republic.
15:46—We get some advice from a listener, Kira, who shares her experience in Moscow when she didn’t know much Russian.
17:08—Ian shares his recent experience with an attempted mugging while visiting London.
18:51—March also narrowly avoided a mugging many years ago thanks to his Goth attire. Yes, you read that correctly.
22:13—We hear from a listener, Elona, about her experience cycling in the dark in rural Ireland and nearly running over seals.
25:09—We learn a little trivia about The Princess Bride and The Cliffs of Insanity.
28:42—Beware of pick-pockets…even in the Vatican.
31:28—We hear a hilarious story from a listener and friend of the show, Randy, who had his luggage stolen twice on the same trip…actually on the same day.
33:31—Tip: pack one change of clothes in your carry-on bag in case checked luggage gets lost.
35:14—Why vacations are important
37:14—How different countries have different attitudes towards taking vacations.
38:49—More than half of American workers left some vacation days unused in 2015 amounting to almost 200 million lost vacation days.
41:04—Ian gets advice from a mentor on how taking time off to visit family might not always count as the kind of break you need to recharge.
45:36—We discuss some things that companies are doing to encourage employees to take time off and recharge.
50:50—Darren shares a story from listener Ashton’s 7-day cruise that teaches us a valuable lesson on vacation insurance
53:12—Ian gives a little-known secret feature that most credit cards provide that you aren’t taking advantage of
54:54—March shares his favorite vacation tips, including learning a new skill and the power of anticipation
58:39—Ian explains his concept of “vacation momentum” and how to maintain it with group vacations
1:03:12—Listener Jillian recommends choosing your vacation partners wisely and why it matters
1:04:53—Darren shares his best money-saving vacation tips after working at Expedia and learning some secrets
1:09:05—Does Hotwire really save you money on hotel rooms?
1:14:13—Using the power of packing lists to reduce travel prep stress
1:15:32—Listener Alex recommends an app, Boxcryptor, to digitize your important travel documents
1:17:04—Ian shares one of his favorite travel apps, TripIt and some secrets of its Pro app you can use to have better vacations
1:22:09—March, Darren and Ian share their upcoming vacation-related experiments they’re going to test out and report back on in a future episode

Mentions

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Controlling screen time, so it doesn’t control you Feb 05, 2018

On this episode, we talk about how to take control of screen time so it doesn’t control you. We’ll dive into why limiting screen time can help improve your health, sleep and relationships.

Show Notes

1:42— March shares stats on the proliferation of mobile devices and screens among children
2:38— Some of the risks to over-exposure to screens
10:59— Ian’s introduction to computers at age 9 and his addition to video game message boards
14:52— Ian devises an experiment to observe peoples’ behavior in coffee shops but insists that he is definitely NOT being a creeper.
17:41— The effects of social media and screen time on one’s productivity
18:37— What do studies say about the average amount of time people spend in front of screens and are those studies reliable?
22:18— Screen time as a momentum killer
24:32— Ian gets busted for scrolling through Instagram and playing video games in the middle of the episode
25:49— How the New York Times crossword puzzle app is a tempting time killer for March
27: 36— We discuss the We Croak app
28:58— How March was first introduced to computers, or rather, 3 broken computers.
30:19— March shares a tip for limiting time with video games
34:58— Darren shares his method for breaking up long stretches of screen time at work and also for carving out time to stay in touch with remote family members.
38:30— March worries that he’s a terrible son because he does house chores while on the phone with his mom…until discovering that his mom does the same thing.
41:16— Darren gets busted for playing with his cell phone in the middle of the episode
41:53— Ian shares a trick he uses with friends at dinner to keep everyone more engaged in the meal.
46:38— March and Darren share their similar experience growing up where they hacked the cable TV set up in their home to work around limited access to TV.
49:29— Tips for limiting screen time for kids using the parental controls in Windows 10, Xbox, and Kindle devices
50:17— We discuss the recent open letter to Apple from concerned parents
52:47— March shares his method for encouraging mindfulness in his kids as an alternative to setting artificial limits.
59:31— March explains the concept of a “drop zone” for phone and Ian notes that The White House uses this
1:06:57— Darren reminisces about the BluBlockers commercials from the 1980’s and wonders, “do they really know whether you order in the next 10 minutes?”
1:08:35— Ian shares a tip about varying the distance you hold a tablet or phone from your face
1:09:49— March cites some new research from the state of California about the health risks of too much RF radiation from mobile devices
1:11:28— Darren recalls his experience of using mobile phones from the early 2000’s and some of the strange things he noticed after spending long periods of time using a mobile phone for lengthy conference calls.
1:13:18— Ian shares Apple’s official guidance on cell phone radiation ratings for every iPhone
1:17:46— March suggests checking out the Hours app to track screen time.
1:22:19— Ian suggests doing an episode of The Better Show completely in the dark (no screens)…but maybe just candles.

Mentions

The App That Reminds You, You're Going To Die (The Atlantic)
Wordplay (the movie)
Phone Stacking Game
California research on RF exposure
California guidelines on RF exposure
Old Spice hair pomade (March's current favorite)
Blu Blocker Sunglasses commercial 1995
The New York Times crossword puzzle app

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Nourish your mind with a better media diet Jan 29, 2018

On this episode of The Better Show we discuss how unfiltered media can negatively affect us, how to spot biases in the news, and how to create curated media sources that works for you.

Show Notes

3:34 — Ian recommends the book The Better Angels of our Nature by Steven Pinker
5:40 — the effect of “the echo chamber”
7:03 — March recaps why a healthy approach to media is important
8:22 — the evolution of the television news experience since 9/11
12:47 — Darren’s mental model of how he thinks about bias from various media sources
14:02 — Vanessa Otero’s visualization of media bias and one awesome web address :-)
17:12 — March explains how he is more of an “abstainer” than a “moderator” when it comes to media (and carbs)
18:57— March’s personal hack for a better Facebook experience
19:51 — Facebook’s effect on news consumption and what they are doing to improve the impact on users
23:35 — Ian makes the case that in order to be a responsible citizen, it’s important to stay reasonably informed of current events
27:33 — Ian’s method for responsible media consumption
28:46 — March recommends FiveThirtyEight by Nate Silver
31:31 — March suggests two apps to help moderate screen time
34:34 —March suggests two websites to help increase your exposure to positive news
37:09 — Ian gets a Kindle Oasis so he can read in the shower. :-)

Mentions

The Better Angels of our Nature by Steven Pinker
AllGeneralizationsAreFalse.com — Vanessa Otero’s visualization of media bias
Feedly app
FiveThirtyEight
In Moment app for iOS
App Detox app for Android
GoodNewsNetwork.org
Postive.news
Note to Self podcast by Manoush Zomorodi
The Tonight Show Starring Jimmy Fallon — I’ve Got Good News and Good News
Amazon Kindle Oasis

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How to survive cold & flu season Jan 22, 2018

On this episode of The Better Show we talk about strategies for staying healthy during cold and flu season. We’ll talk vaccines, hygiene, immune boosting and whether ‘man-flu’ is a real thing.

Show Notes

0:51— In a selfless commitment to producing the most authentic show possible, Ian actually has a bad cold as we record this episode. :(
2:42— Why antibiotics don’t work on either the common cold or flu
4:02— The different seasonal cycles of flu season in the Northern and Southern hemispheres and theories about why the flu is seasonal at all
9:35— Does being cold actually make you more prone to getting a cold?
15:06— March offers a public service announcement to clarify once and for all the misconception of a connection between vaccines and Autism
19:20— Do states require flu vaccines for children attending public school?
21:42— March’s bout with walking pneumonia
35:00— What is “the man flu” anyway?
45:08— When is it safe to go back to work after contracting the flu?
47:57— Kids, aspirin, and Reye’s syndrome
56:00— Tips to avoid contracting or spreading the flu or a cold
1:14:00— Ian’s early experiments with immune-boosting mushroom supplements

Mentions

Vaccine Locator
MegaRed Omega-3 Krill Oil (350mg)
ZipFizz multi-vitamin / energy drink
Neo-Synephrine (nasal spray)
Vitamin D3 K2
The ‘man flu’ is real — and some women are freaking out
Why can’t you give children baby aspirin? (WebMD)
Ibuprofen May Not Be As Safe As You Think (TIME)
Is it OK to exercise if I have a cold? (Mayo Clinic)
Vitamin D Research (Steve Gibson)
Thorne Research supplements

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Get an Intro to Wine from The Better Show Jan 15, 2018

On this episode of The Better Show we talk about this subtle, varied and much-loved product of the vine. We'll learn how wine is made, how to pick it, and how to drink it.

Show Notes

2:20 — How March accidentally started writing a wine column
7:22 — Darren's Dad got him into wine to help in his career
9:16 — What is wine made of?
13:06 — The sweetness that is Ice Wine
14:13 — What does the year or vintage of a wine mean?
20:34 — How Ian buys wine today
24:27 — Is it worth it to buy really pricey wines?
27:09 — How to pick wine to bring to a party
31:08 — Why you should avoid wine with critters on the label
34:27 — Why you should start a wine club
37:23 — What's a sommelier?
41:56 — That time Darren drank 50 year old wine
45:19 — The 5 steps for appreciating wine
57:36 — Ian slurps his tea to practice wine tasting technique
1:01:32 — Why and how to store wine

Products Mentioned

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Better Bite - Build a gratitude habit with The Five Minute Journal Jan 08, 2018

We deep dive on The Five Minute Journal, a simple tool for increasing your happiness through daily gratitude and self-reflection. We'll explore the power of gratitude, our personal experiences with the journal, and tips you can try yourself to help you develop a gratitude practice and set you up for a successful day. We cover a lot of ground, including:

Show Notes

3:50 — What is the Five Minute Journal and what makes it so special?
14:40 — How Darren began using the Five Minute Journal even though journaling was not something he ever really aspired to do.
18:24 — March describes how he uses the “what would make today great” section of the journal in a very specific way.
23:28 — Darren describes the concept of a “wish board” and it’s similarity to making a daily affirmation.
24:46 — How adopting the Five Minute Journal has help construct a new morning routine for March that sets him up for a successful day.
28:46 — Ian reveals that he bought a Peloton bike and describes his concept for an “Enhanced Breakfast Regimen”
31:27 — Ian describes a different gratitude journal that he has been using recently that is working for him.

Products Mentioned

Productivity Planner by Intelligent Change
The 5 Minute Journal by Intelligent Change
Oak Meditation app
Peloton exercise bike
The Christian Gratitude Journal by Ben Greenfield

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New Year's Resolutions Decoded Jan 01, 2018

In this episode Ian, Darren & March talk about New Year’s resolutions — what makes a good resolution and how to make them stick. We’ll share why resolutions can be helpful, our personal experiences and tips you can try to make resolutions work for you. We cover a lot of ground, including:

Show Notes

1:51— March on the origin and history of New Year’s resolutions
2:30— March shares data on the typical success rate for keeping one’s resolutions. (Spoiler alert: it ain’t good.)
3:52— March counts down the top 5 most popular New Year’s resolutions from 2017
5:36— March shares a tip on how to increase your chances for sticking to your resolutions
10:55— Ian reveals and reviews his 2016 New Year’s resolutions
24:00— March describes his experience with The 4-Hour Body
27:50— Tips on how to set resolutions that will stick
30:00— The SMART method for setting goals and resolutions
39:20— Tips for learning a new language
42:33— Tips for saving money in the new year
43:56— Tips for finding a new job
46:31— Tips for exercising more

Products Mentioned

Way of Life app
FitStar (now called Fitbit Coach after being acquired by Fitbit)
Oak meditation app
The 4-Hour Body by Tim Ferriss
Rosetta Stone and Duolingo
Rich Dad, Poor Dad by Robert Kiyosaki
Ian’s 2016 New Year’s resolutions

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Dreaming for insights, lucid and more Dec 30, 2017

In this episode, Ian, Darren, and March explore the nature of dreams and share our own experiences with dreaming and with lucid dreams. We cover a lot of ground, including:

Show Notes

3:00— March educates us on the known facts about lucid dreaming
12:12— Our experience with lucid dreaming
14:54— Darren’s lucid dream
16:30— Ian wonders whether children dream more frequently than adults
18:00— Ian suggests a new cartoon character.
18:21–16 year old Darren almost buys a telescope instead of a car
20:00— March’s terrifying recurring dream experience
26:44— A clever use for dreams that is signature Ian style
27:18— A book recommendation from Ian on lucid dreaming
30:11— Ian, Darren, and March discuss how frequently they each remember dreams of any sort.
32:28— Why just listening to The Better Show might cause you to remember more of your dreams
32:50— How a personal performance coach teaches visualization to pro athletes and professionals

Products Mentioned

Book suggestion: Lucid Dreams in 30 Days by Harary Keith, Ph.D. and‎ Pamela Weintraub
Awoken app for Android
Lucidity app for Android
Lucidity app for iPhone
Lucidity Institute

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Better Look Back Vol. 3 - Nutrition & Procrastination Dec 18, 2017

In this episode Ian, Darren & March continue the Better Look Back series. We reflect on our personal experiments with nutrition and procrastination to tell you what worked, what failed and what new discoveries we’ve found to help you get better. We cover a lot of ground, including:

Show Notes

2:05 — Live taste test and review of Fruition One Hundred Percent handcrafted, small batch dark chocolate
17:00 — Darren's results from his Bulletproof coffee shop experience
22:14 — March's results and tips for Bulletproof coffee
26:32 — March's nutrition discoveries on kimchi and sauerkraut
37:19 — Ian's new mushroom discovery for your immune system
42:27 — March's results with tools to help him stop procrastinating on writing his novel
59:22 — Darren's results using Stanford researcher, B.J. Fogg's research on motivation and Ian's 10 Minute Rule advice
1:05:57 — Darren and March tested the Qualia brain supplement…how did it go?
1:10:28 — How March is using the 5 Minute Journal to defeat procrastination through mindfulness
1:15:10 — The 3 steps on the stairway to productivity
1:16:34 — Darren shares William Wordsworth's poem "The World Is Too Much With Us"

Products Mentioned

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How to strengthen your relationships Dec 11, 2017

In this episode Ian, Darren & March talk about how to strength your relationships with others in life. We reflect on why relationships matter, our own personal experiences with them, tips & tricks you can use, and experiments we’re going to try and report back on.

Show Notes

1:45 — Why relationships matter
4:39 — Impacts of isolation: from prisoners to monks
7:33 — Week long silent retreats
8:47 — How humans experience loneliness at a cellular level
9:54 — Aristotle's Golden Mean and relationships
10:54 — 3 keys to defining a good friend
14:48 — Ian's story of reconnecting with his best childhood friend after 10 years
19:50 — March's story of reconnecting with his first friend since moving to the US
22:51 — Ian's theory of why people hate high school reunions & love college reunions
25:04 — Uniqueness of experiences = strongest relationships
26:21 — How March burst into tears and confessed his undying love for his future wife
30:05 — They critical component to March's early relationship with his wife
31:32 — Ian explains the "group friend"
33:20 — How Ian founded The Brunch Bunch to strengthen his relationships
37:12 — How Darren met his wife at his birthday party & told work she was his fiancé before he asked her
44:34 — How the Gottman "The Art and Science of Love" workshop strengthened March's marriage
48:12 — March's tips from Gottman's "The Seven Principles for Making Marriage Work"
54:51 — Darren & Ian's tips from "The Five Love Languages" by Gary Chapman
1:01:48 — Tips for dealing with the physiological responses of stress in relationships
1:04:06 — Darren's secret weapon for improving all his relationships
1:12:23 — Ian's tips for dating in the modern world
1:20:28 — How to use your smartphone to maintain relationships from afar…and invented Snapchat before Snapchat
1:26:20 — Ian's story of how pre-planning helps him maintain key relationships
1:26:20 — March will experiment with weekly thank you notes to express gratitude
1:26:20 — Darren will experiment with trying the Gottman seminar March mentioned
1:26:20 — Ian will experiment with eating alone less often, especially during the work week

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Better Holidays: Gifts & Relationships Dec 04, 2017

In this episode Ian, Darren & March talk about how to have better holidays. We reflect on why holidays matter, our own personal experience with them, tips & tricks you can use, and experiments we're going to try and report back on.

Show Notes

1:16 — The Better Show is growing like a weed: quick update on how many countries we have listeners in worldwide.
2:44 — What is the most popular holiday in the world?
4:30 — Why do holidays matter?
6:41 — The Tail End insight about the time you spend with family
12:11 — How to have better conversations during the holidays
17:26 — Gift giving tips from Darren's wife Mardee
22:35 — Ian's "Buy One, Get One" trick for gift buying
24:07 — The Pajama Fairy story
26:15 — Giving the gift of choice with a personalized gift catalog
28:13 — How experiences can be some of the best gifts
29:12 — Does Ian have a bad gift giving habit?
33:49 — Maintaining routines during the holidays
43:23 — The Averaging Effect on gift giving
46:36 — The value of the surprise in gift giving
50:22 — The power of batching when gift giving
52:52 — Pinterest, Amazon Universal Wish List and more for inspiration and organization
55:32 — Asking questions of people's personal experiences to build empathy and avoid conflict
59:53 — Using your family history as a shared common background for family discussion
1:04:53 — March will experiment writing Thank You notes for gratitude this holiday
1:06:46 — Darren will experiment with small gifts, mostly experiences, and being more present this holiday season
1:07:34 — Ian will experiment with sending hand-made holiday greeting cards to family & friends
1:10:28 — Darren recommends Postagram for sending quick thank you cards

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Better Look Back Vol. 2 - Clutter & Meditation Nov 27, 2017

Our second Better Look Back episode on clutter & meditation to tell you what worked, what failed and what new discoveries we’ve found to help you get better. We cover a lot of ground, including:

Show Notes

1:57 — March's success with the clothes hanger trick to declutter his closet
4:48 — Darren's epic Santa shirt story
8:24 — Update on Ian's Facebook De-clutter Day event
10:22 — How Darren digitized & organized his paper clutter using Trello
15:46 — March's calendar failure and how he aims to fix it
21:24 — How Ryan Carson uses AI to manage his calendar & meetings
25:49 — Ian discovers alternate opinions on KonMari method for organization that may surprise you
35:40 — Darren and March share their personal experiences using KonMari method in their relationships
40:55 — The new Outlook feature that made March hate work email a bit less
44:30 — Meditation breathing that Navy Seals and Marines use
50:07 — Ian on his experience using Kevin Rose's new meditation app, Oak, for over 50 days every morning
51:53 — March on his use of the Calm app for meditation for 25 days
54:35 — Sleep stories: bedtime stories for grownups
1:01:56 — Darren on how Oprah is great for meditation
1:04:01 — Noise canceling headphones are key for great meditation
1:05:33 — Darren on his mantra-based meditation experiments
1:12:19 — Ian on his gratitude journal failure
1:14:15 — March gets tips on how to start daily gratitude journaling
1:18:59 — March on his new breathing technique discovery
1:24:43 — Ian wonders why we haven't evolved to breathe better

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Better Bite - Productivity Planner Nov 26, 2017

In this first short “Better Show Bite” episode, Ian, Darren & March deep dive on a single tool that they’ve mentioned in previous episodes of The Better Show — The Productivity Planner by Intelligence Change. We cover a lot of ground, including:

Show Notes

0:45 — Our experiment with a new episode format — Better Show Bites.
2:11 — March explains what the Productivity Planner is like — physically and methodologically
4:40— Why Ian initially avoided using the Productivity Planner
7:03 — The commitments each guy made to using the Productivity Planner — including March paying for Ian’s massage
8:45 — How Productivity Planner helped Darren be way more focused than every before and accomplish meaningful work
9:37 — Darren’s “secret sauce” modifications he’s made to Productivity Planner to make it even more powerful for him (and you!)
16:10 — Structure vs. Flexibility in a planner — March and Ian talk about the pros and cons of each
19:24 — The Pomodoro Technique and how Italian tomatoes can help your brain be more productive when using the Productivity Planner
26:30 — How The Productivity Planner impacts your work calendar
27:40 — How you can get your own Productivity Planner (including for free!)

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Defeat procrastination and achieve your goals Nov 20, 2017

In this episode Ian, Darren & March talk about how to deal with procrastination. We reflect on why people procrastinate, our own personal experience with it, tips & tricks you can use, and experiments we're going to try and report back on.

Show Notes

1:48 — Why you should actually address procrastination
3:33 — Why curious minds might be prone to accidental procrastination
7:20 — Can fear be a motivator for procrastination?
9:19 — The problem all creatives face
13:30 — How to flip procrastination on itself and take stock of productivity
17:09 — Tips to go from fruitless to fruitful procrastination
21:36 — The difference between procrastination and intentional recreation
27:23 — How to plan your way around procrastination
45:04 — How to gain and retain your productivity momentum
52:30 — The Fogg method to build better habits
1:05:12 — Accountability as an antidote to procrastination
1:08:31 — How calendars, reminders, and supplements can help you achieve more
1:18:41 — March's experiment: Stickk and external editor
1:19:24 — Darren's experiment: Qualia nootropic supplements
1:20:23 — Ian's experiment: the Productivity Planner

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Eating to perform at your best Nov 13, 2017

In this episode Ian, Darren & March talk about optimizing your nutrition for performance. We reflect on why nutrition matters, our own personal experiences with food, tips & tricks you can use, and experiments we're going to try and report back on.

Show Notes

2:57—Why nutrition matters for optimum performance
5:13—Darren, March and Ian talk about their own relationship with food, from childhood to adulthood, and Ireland to Georgia.
10:52—The current state of nutritional science
12:51—The surprising story of why Michelle Obama made healthy eating her legacy
15:00—The one piece of advice Darren's doctor gave him that changed his eating habits
18:13—Why you should question what you're being told is good or bad for you
21:04—Why nutritionists know so much more about food than your doctor
24:19—How Ian ditched drinking soda by eating ice cream
29:43—Adding something to your diet is the best way to remove something else
31:26—Dark, leafy vegetables are the magic pill of nutrition
34:00—Save money buying healthy food with the Dirty Dozen & Clean Fifteen lists
36:34—How march went from hangry to happy by stabilizing his blood sugar
39:38—The many benefits of Darren's daily morning caffeine
43:15—Ketogenic diet: What is it, the benefits, March's experience with it
51:15—March tells Ian how to get started with a Ketogenic diet
1:01:07—How starting your day with protein helps with weight loss, energy and focus
1:02:58—March's best quick tips for finding the time to eat healthy
1:05:12—Ian's best quick tips for avoiding food cravings
1:08:41—The one thing people always mess up when trying to eat more vegetables
1:10:51—Darren's Chick-Fil-A hack when you're in a pinch for healthy food
1:13:05—March's next experiments: Forehead tapping & lowering protein intake for ketosis
1:14:48—What March's typical day of food looks like on a ketogenic diet
1:16:03—Darren's next experiment: MCT oil for more daily energy
1:17:30—Bulletproof coffee: a ketogenic coffee drink
1:19:26—Ian's next experiment: 100% small batch dark chocolate for lower blood pressure

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Better Look Back Vol. 1 - Sleep & Stress Nov 06, 2017

In this episode Ian, Darren & March look back on their experiments from the first two episodes on sleep and stress to tell you what worked, what failed and what new discoveries they've found to help you get better.

Show Notes

1:00 —Salves, salts, and the case of the ill-fitting bathtub
10:54 —How Ian's Oura ring helped him figure out the missing factor in his fitness routine
18:44 —Darren discovers the secret ingredient to 5-star sleep
24:38—Why March substituted one sleep machine for another
28:16 —Confessions: One of the guys is a Coast2CoastAM junkie
31:07 —Binaural beats as part of a bedtime routine
36:10 —How March is getting pleasantly guided to sleep
40:54 —The only sponsor for this episode is our newsletter, The Better Show Bits. Sign up today!
41:51 —Darren on his holotropic breathing experiment…useful or just hyperventilating?
47:55 —Ian on how using The Daily Stoic has been his #1 de-stressing tool
53:58 —March reviews 3 top mediation apps: Headspace, Sattva, & Calm
1:06:24 —March's success with light therapy
1:12:06 —March says "the best thing on YouTube" is Crash Course
1:14:48 —Ian's new obsession: crafting a morning ritual

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Meditation for focus & happiness Oct 30, 2017

In this episode Ian, Darren & March talk about meditation. We reflect on how meditation can help deal with all sorts of life challenges, our own personal experiences with meditation, tips & tricks you can use, and experiments we're going to try and report back on.

Show Notes

1:02— What meditation is and how it begets mindfulness
2:21 —The science behind meditation and how it can positively affect your mind and body
6:13— Darren’s journey — you too might be mediating already and not know it
13:58 —Why not all attempts at meditation might stick
16:11 —Ways meditation can help make your life more balanced like it did for Ian
19:27 —Finding yourself not able to be “in the now” or having trouble letting go? March recommends meditation
- “Letting go of extrinsic motivators, and embracing intrinsic ones”
24:35 —It’s not called a meditation practice for nothing
26:25 —Shamanic drumming, binaural beats, and brain entrainment: how rhythm and other external factors can elevate your consciousness
33:05 — “Meditation is the exercise to get strong mental muscles and mindfulness is the use of those muscles to help me” — March
33:30 —Methods to practice focusing your attention, as tested by March
36:03 —PSA: meditation is not a religious activity
37:39 —App suggestions to help you get started on your meditation practice
44:19 —What three personal meditation routines actually look and feel like
1:05:20 —Transcendental meditation can teach you how to access your inner calm
1:13:34 —Our next experiments:
- Ian will continue his mindfulness meditation streak, try TM, start a daily gratitude journal
- Darren will read Man’s Search for Meaning and meditate outside in unpleasant weather
- March will continue daily meditation, experimenting with mantra-based meditation, and start a gratitude journal

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Cut out clutter and feel happier Oct 13, 2017

In this episode Ian, Darren & March talk about how to handle clutter. We reflect on why reducing clutter matters, our own personal experiences with clutter, tips & tricks you can use, and experiments we're going to try and report back on.

Show Notes

1: 21 - How clutter can negatively affect your health and productivity
8:45 - The difference between clutter and hoarding
10:00 - Ian, on dealing with "I might need it one day" syndrome
13:15 - Darren, on minimalism and finding a happy medium
15:37 - March, on tidying up vs organizing
18:51 -Easy first steps on your path to a clutter-free environment
22:55 - How the KonMari method can refresh the way you approach decluttering
28:55 - Your neighbors' secret to buying nothing
34:44 - How sharing economies can reduce individual clutter
38:10 - Services to help you get rid of your physical clutter
44:08 - Closet and storage hacks you can experiment with
52:50 - How to prevent future clutter through your buying choices
56: 56 - Digital decluttering tips for your emails, files, and more
1:04:59 - Do we even need to organize our digital files anymore?
1:11:00 - March's trick for handling mounds of paper communication
1:15:43 - A PSA on digital clutter
1:17:33 -Lightning round of tricks for tidying up and being productive
1:23:39 - Our next experiments:
- Ian will start a Declutter Day event on Facebook
- March will try Ian's closet hack and BuyNothing
  Darren will digitize all his old paperwork

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Turn stress into a performance tool Oct 13, 2017

In this episode Ian, Darren & March talk about how to deal with stress. We reflect on why stress matters, our own personal experiences with stress, tips & tricks you can use, and experiments we're going to try and report back on.

Show Notes

1:23 - Stress - the good, the bad, and the ugly
4:00 - Darren, on his chronic stress and awakening to it
6:02 - Ian, on finding balance and avoiding stress
8:10 - March shares a warning from a life lesson he learned during one crazy year
- The water glass analogy to understand stress
10:45 - Ian's secret to flipping stress like other people flip houses
14:00 - How a mindfulness practice can help transcend or even prevent stress
- 16: 20 - March's tip to practice noticing your thoughts
18:56 - In defense of stress: reasons to allow stress in your life
- Louis C.K. doesn't want you to escape sadness and neither does The Better Show
22:52 - Multiple ways to manage your stress through music or movies
26:28 - Stressors vs soothers: how identifying and utilizing them can upgrade your life
32:12 - The "miracle drug of the 21st century" and other tips to increase resilience
- 41:00 - Darren's quest for more kale, less cookies
42: 15 - What to do in the very moment you're hit with stress
51:41 -Tips for dealing with chronic stress
54:13 - How a little bit of scheduling can go a long way towards boosting your sanity
56:54 - Our next experiments: stoicism, meditation, breath work
- Ian will add daily Stoic readings to his morning routine
- March will start a daily meditation practice
- Darren will try out holotropic breathing and track long term meditation effects
1:04:16 - Reach out to us & join the community!

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Sleep for health and focus Oct 13, 2017

Why do we sleep? What impacts can it have on your body, mind, and everything else in your life? How do we get better at sleep?

Show Notes

1:25 - How sleep deprivation came to affect each of the guys
6:00 - What we know (and don't know) about sleep
7:35 - This is your brain on sleep
- 9:19 - the (compelling/ surprising/ unexpected) link between insomnia and Alzheimer's disease
10:00 - What sleep deprivation can mean for your life
11:54 - Are you actually more focused when you're sleep deprived?
- 14:47 - Fuel in the tank ,money in the bank (resilience)
- 15: 40 - mental focus vs emotional energy
19:16 - How to track your sleep through apps and wearables
28:34 - The phases of the moon can affect your sleep (even if you're not a werewolf)
30:44 - Understanding your body's love/hate relationship with blue light and how to manage it
36:34 - How your sleep can improve with fresh air and temperature change
40:25 - March, on how he went from skeptic to believer of sleep masks
43:45 -Darren, on how yoga transformed his sleep
46:03 - Ian, on his experiments with socks and snugness
49:53 - Breathing tips for getting to sleep faster, as tested by March
53:37 - March conquers jet lag through fasting, Ian through exercise, and maybe by walking barefoot?
1:03: 32 -How to use caffeine to take better naps
1:06-ish - sidebar on timing
1:10:36 - Our next experiments: sounds, salves, and sunrise
- Ian will be using his Oura ring and waking up at sunrise
- Darren will try Sleep cycle and mapping his meditation practice to his sleeping habits
- March is trying topical magnesium and the delta wave sound machine
1:19:00 - How to join The Better Show community

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Welcome to The Better Show Oct 13, 2017

Who are the people behind this podcast? Why did we start the show? What will we talk about? How will the show be structured? How can you participate?

Show Notes

Your tour guides on the road to getting better - 0:50
Who are Darren, March, and Ian anyway? How a shared passion became a podcast - 3:55
Why self-improvement is for everyone. Really. - 6:37
What you will
get from every episode - 7:33
How you can join the community and contribute to the show - 8:30

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