Hey, what’s up?

These insights will help you upgrade and maintain your health and performance even when you’re crazy busy.

On Sundays, you’ll get:

1. A summary of the latest Huberman episode (so you can know what he said in case you missed it)

2. Some Huberman memes

3. An action for the week that you may have overlooked

Weekdays will continue to be short and action-centric.

Alright, let’s get into it.

#1 - How To Be A Better Communicator - Chris Voss

This episode is outside our typical topics. I prefer the health/science theme but it wasn’t bad tbh. They talked about negotiation, empathy, and navigating conflict.

Chris is the author of “Never Split the Difference”. He was an FBI negotiator. Now he shares most of his expertise publicly for free and helps high-end corporations with their negotiations.

Here are 3 lessons to take from this episode:

🧠

1) Mirror people so they can trust you

Mirroring is when you repeat what the other person ended their sentence with. So if I say “I started dieting to improve my health”. You could say “hmm, to improve your health”.

When that happens, you open the floor for me to expand on my thoughts. And you maneuver around being an interrogator. When people get asked too many questions, they get defensive and stop talking to you.

Mini-action: repeat what a person says to you today

This also helps you make sure you understand them. It’s Chris’ #1 hack for better conversations.

🧠

2) Use a calm, soothing voice

As highlighted in a previous music episode, low-frequency sounds can alter the emotional tone of the listener.

Chris often initiates negotiations with a calm, soothing voice, finding it effective in lowering the defenses of the other party, which in turn fosters better conversations. Additionally, this practice helps Chris feel more relaxed as it requires him to consciously moderate and slow down his speech.

It’s similar to Keanu Reeves’ calm, confident voice.

Mini action: Adopt a calm, soothing tone in your next conversation

🧠

3) “Body Language” experts are usually wrong.

If you try to understand people through their arm movements or eye contact, you’re likely misinterpreting.

Chris used to do this and it mostly failed. He lost the negotiation and the other party got exactly what they wanted.

A better approach: Instead of making assumptions based on specific gestures, focus on identifying any changes in body language. For instance, if someone smirks, seek to understand how it relates to their words and explore that topic further.

Mini-action: Notice changes in body language today.

🧠

Here are a few more life-saving tips:

• If you’re ever held hostage, share your name and show your humanity. Don’t be a faceless victim

• If someone asks for info urgently, they’re trying to scare you

• When someone says ‘win-win’, they’re out for themselves..

And that’s the end of the episode. If you want my full summary, please email me.

Great job on learning ! Now let’s have some fun.

#2 Memes of the week!

Time for the memes that made me send this 1 day late 😑😑

#3 Action for the week

Last week I told you to consider learning something new. Whether it’s a skill, language, or a game.

I hope you did. If not, it’s alright. You may wanna open your calendar and schedule a time for it. Learning is fun. Now let’s move on to something else.

are you sleeping enough?

All of us are back to work and the kids are back to school. So you might’ve compromised on your sleep. Maybe you’re getting 6 hours instead of 8.

I know, you’re busy. You’re stressed. You don’t have the time. But don’t see this as a chore. See it as a privilege. It’s good for you. Not sleeping well is the fastest way to ruin your health and mental health.

Is your mood thrown off lately? Are you unable to focus? Do you feel weaker physically? All of these could be because of your sleep.

So your action for this week: Sleep well

• Don’t delay your bedtime

• Don’t work or exercise too close to bedtime

• Spend 5 deliberate minutes outside after you wake up

All these steps are helpful for ensuring a good night's sleep.

Let’s start with a simple step. Go to sleep early today.

It’s worth it .

Also, before you go, I want to do another series. We go into a topic over a few days. This format allows you to digest information in manageable chunks and apply it step by step, rather than being overwhelmed by a long-form podcast

📖 What you learned this week:

1. Use NSDR to fall asleep or calm down during the day

2. Try out creatine monohydrate

3. Eat sweets in between healthy meals

🔬 Helpful resources

• Huberman Hub Protocols: All the Huberman protocols with brief explanations

• Episode Summaries: Summaries of 100+ episodes

• Newsletter Archive: All the previous tip of the days

Action for the week: Get good sleep

Bye !