Talks at Google https://www.youtube.com/watch?v=lVyo712BBRk
Published November 18, 2013
The best predictor of a healthy diet, regardless of income, is whether or not it was cooked at home.
Paradox: cooking less but watching more cooking on TV
1965 – average cooking time — more than 1 hour/person/day
Now – 27 minutes with 4 minutes cleaning time
Cooking — marketing experts define it as combination of two ingredients
Cooking is central to our identities as humans.
Cooking—–> called food processing in large corporations
ingredients not high quality
high in fat, salt, and sugar
make labor-intensive, special-occasion food so accessible so we can eat cake, french fries, etc, everyday
Four Technologies of Cooking
Fire — meat over fire. externalized much of the body’s work to digest food. freed up a lot of time of chewing. led to eating in a different way — cooperation, sharing
Water — started around 10,000 years ago. cooking in pots. agriculture begins. Can now cook grains, tough parts of animals. Cuisines started. keep people alive longer — old people who don’t have teeth can now eat soft food
Air – baking
Fermentation — no heat used. purely through the action of microbes. began as a preservation method. break down the plant and release lactic acid which is a preservative
Every single one of us in sales. Above all, we are selling ourselves. If I don’t buy you I won’t buy anything that stands behind you. But if I get to know, like and trust you, then chances are, I will buy from you.
Problem: Noise: social media, www dumps billions of information on you every single day, more and more people graduating
looking for the same jobs
with the same CV or resume
with the same pay packet to service the same customers and patiendts
offering the same products and services
Everything looks and sounds the same
and everybody is saying choose me, pick me, go out with me, marry me, promote me, recommend me, pay me.
and the word hears: noise
Sameness sucks. — Gary Hamel, US management expert
How do we standout?
The answer is in your Reputation = What people feel, see, think, say, do when they come in contact with you or your name. That’s your name. That’s what people talk about when you’re not there.
When your reputation is good, people will find and choose you. Standout. Work on having a good reputation. The ones with good names get the perks, the interesting projects, the ones whom people go to them instead of them chasing everybody else. So what’s your reputation?
How do you get the to even think about you? If we can get people to think and talk about us then we have the chance to be the number one, compelling, obvious, go-to-choice for what we do.
We want people to pay us three things:
Attention. When people need what you do, how can you ensure that they will pick you first above and beyond all the other choices, including the choice to do nothing.
Respect. Supporting and encouraging you and paying a fair day’s work. and people defending you’re attacked. People being nice to you.
4 Things you can do to standout in a room of equals
Work with your red box. What is it about me that is unique? What is it that they find it difficult to copy or replicate?
The fountain of youth may be closer than you ever thought
By Alice Park
TIME February 27-March 6, 2017, pp. 56-60
Psychiatry teacher at Harvard Medical School
mice sleep experiment – to understand the causes of insomnia and then how to fix it
the body’s signal that it’s time to sleep can be change
can compromise nearly every major body system
higher risk for early death, heart disease, diabetes, high blood pressure, obesity, dementia, depression, , anxiety, post traumatic stress disorder (PTSD)
I used to suggest that sleep is the third pillar of good health, along with diet and exercise. But I don’t agree with that anymore. Sleep is the single most effective thing you can do to reset your brain and body for health. — Matthew Walker, Professor of Neuroscience and Psychology, University of California, Berkeley
Because we’re asleep, we don’t see the benefits of it. That’s the disaster and tragedy of our current world. — Robert Stickgold, Associate Professor of Psychology, Harvard Medical School
American Cancer Society 2002 study
more than 1 million healthy men and women
Conclusion: 7 hours of sleep each night is the amount needed for longevity (people who slept 7 hours were most likely to be alive at the end of the study compared to those who slept 6 hours or less, or 8 hours or more)
Conclusion: Those who regularly slept less that 7 hours daily were 21-26% more likely to die of any cause during the period of study compared to those who slept 8 hours or more.
Dr. Maiken Nedergaard
Neuroscientist, University of Rochester
sleep- the body and brain are active on the molecular level
brain is active cleaning out debris
neurons pulse with electrical signals that wash over the brain in a rhythmic flow
checks the balance of hormones, enzymes and protein
brain cells contract, opening up the spaces between them so that fluid can wash out toxic accumulations
without that nightly wash cycle– damage healthy cells
short term effect: impede memory, ability to compose our thoughts and manage emotions
long term effect: faster aging of brain cells
Effects of sleep in mental health
Deep quality sleep, over consistent nights:
revisits the events of the day in a more organized way
processes the emotions attached to those recollections
strips some memories of some powerful feelings – fear, grief, anger or joy– that might have clouded the experiences in the heat of the moment
allows remembering without reliving
removes emotional baggage
stores the memory in a neutral way
We sleep to remember and we sleep to forget. I call it overnight therapy. — M. Walker
without this, more PTSD (common even in the general population)
Walker’s Experiment: Show a scary video. Let one group sleep and the other not. Those who did not not sleep remembered the negative aspects of the video more
may be a trigger for (not just a symptom) depression, bipolar disorder, schizophrenia, manic episodes
makes the body under constant stress —> inflammation
chronic inflammation—-> some cancers, cognitive decline, heart disease, type 2 Diabetes, chronic pain
The biggest thing I do to improve my sleep is to pull the plug. — R. Stickgold