Deep Dive with Ali Abdaal

We all know that sleep can have a huge impact on our quality of life. But how does sleep actually work, and what can we do to improve it? In this episode I sat down with world-renowned sleep and circadian rhythm expert Professor Russell Foster. Russell has recently published a book called ‘Lifetime’, which explores how our circadian system underpins our overall health and this new science of the body clock can help us have better sleep, better health, and better cognitive function. In the conversation we talk about exactly how our body clocks work, and what we can do to make sure that we are keeping our internal clocks on track through light, temperature and stress reduction. He also debunks some common myths about sleep and gives his top tips for making sure we get enough rest so we can function at our best. Enjoy :)(00:00) Intro(01:33) What’s the difference between Why We Sleep and LifeTime?(02:56) How does the bodyclock work?(11:12) How our eyes and light impact sleep-wake cycles(24:53) The impact of the body-clock on health(29:06) Debunking sleep myths(44:20) The importance of morning light(50:14) Seasonal Affective Disorder (SAD)(51:29) Understanding melatonin(01:02:02) Should we use devices before bed?(01:07:11) Is it better to wake up without an alarm?(01:08:06) Understanding dreaming(01:09:08) Blue light and warm light(01:18:20) Having a winding down routine before bedtime(01:20:28) How stress impacts sleep(01:27:22) Exercise, eating and temperature(01:34:10) Morning and evening people(01:37:26) Building an optimum sleep schedule(01:48:53) Advice for students and young people🔔Sign up to the Part-Time YouTuber Academy Waiting List: https://aliabdaal.com/ptya-waiting-list/?utm_source=deep_dive&utm_medium=podcast&utm_campaign=russell_foster_mid_roll📚Check out my New York Times Bestselling book Feel-Good Productivity!Amazon Website🔗 CONNECT WITH RUSSELL📕 Lifetime: The New Science Of The Body Clock and How It Can Revolutionize Your Sleep And Health💻 Website🔗 CONNECT WITH ALI🎥 YouTube Channel💻 Website📸  Instagram🐦  Twitter👥 LinkedinSponsored by Heights - go to https://www.yourheights.com and use the code Ali15 at checkout to get an extra 15% off your first quarterly subscription.Sponsored by Shortform - go to https://www.shortform.com/deepdive to get 20% off the annual premium subscription.Sponsored by Skillshare - go to https://www.skillshare.com/deepdive to get your 1 month FREE trial. Find the show notes and the transcript on the website: https://aliabdaal.com/podcast/Leave a reviewIf you enjoy listening to the podcast, please do leave a 5-star review on Apple Podcasts - even one line helps! You can also Tweet @AliAbdaal with any feedback, thoughts from the lessons you've learnt from the episodes and we can thank you personally for tuning in 🙏Want to start your own podcast? We use Transistor! https://go.aliabdaal.com/transistorCheck out the episode on the Deep Dive YouTube Channel.See privacy policy at https://transistor.fm/privacy

6 Loka 20221h 52min

In this snippet, I speak to my friend and business coach Hasan Kubba about our favourite and simplest method for setting goals. Listen to the full episode here 👉 https://open.spotify.com/episode/3ir4QF151Zp79vxRLcCrtB?si=070e08bbd32d4517&nd=1🔗 CONNECT WITH Hasan 📕 The Unfair Advantage: How You Already Have What It Takes To Succeed🎥 YouTube🐦 Twitter📸 Instagram💻 Linkedin🔗 CONNECT WITH ALI🎥 YouTube Channel💻 Website📸  Instagram🐦  Twitter

4 Loka 20226min

Imagine leaving your corporate job behind because you went viral overnight. After faking his way to the top of London Fashion week Max Fosh shot to online fame, becoming known for his comedy videos on YouTube and social stunts, like running for London Mayor in last years election. Max is also now selling out venues with his brand new stand up show, Zocial Butterfly. In the conversation we talk about Max’s journey through university to the point of 1 Million YouTube subscribers, his creative process for putting together crazy video ideas and the highs and lows of the online world. Enjoy!🔔 Click here to check out my FREE Part-Time YouTuber Crash Course📚Check out my New York Times Bestselling book Feel-Good Productivity!Amazon Website (00:00) Intro(02:50) How would you describe yourself?(04:09) Your hatred for the corporate world(10:41) What is student radio?(17:35) How did you build confidence to make Street Smart?(19:20) Starting to create content(27:10) What was it like going viral for the first time?(32:40) Evolving as a creator(37:35) Running for London Mayor(41:38) What was your creative process for making videos?(51:10) Building a team(53:30) How do you make money these days?(54:22) Do you worry about the future of your career?(01:00:50) Therapy and hedonic adaptation(01:12:31) Doing stand up(01:22:20) How does stand up compare to video?(01:24:57) What’s it like working with a director to produce a show?(01:25:20) What are the economics of being a standup comedian?(01:37:16) What’s your relationship with burnout?(01:40:05) Advice for aspiring creators 🔗 CONNECT WITH MAX 🎥 YouTube Channel🐦 Twitter📸 Instagram💻 Website🦋 Zocial Butterfly Live Show 🔗 CONNECT WITH ALI🎥 YouTube Channel💻 Website📸  Instagram🐦  Twitter👥 LinkedinFind the show notes and the transcript on the website: https://aliabdaal.com/podcast/Sponsored by Heights This episode is brought to you by Heights. I tackle brain fog, energy, and sleep issues with Heights’ Smart Supplement! Just two clean capsules a day, with or without food. No tray full of pills, no gross glass of green sludge. To help you get started with braincare, go to https://www.yourheights.com and use the code Ali15 at checkout to get an extra 15% off your first quarterly subscription - start taking care of your brain and body today.Sponsored by ShortformThis episode is kindly brought to you by Shortform, the world's best provider of guides for non-fiction books. Shortform gives you comprehensive coverage of thousands of books, the key ideas, clearly and simply explained, plus smart commentary and analysis. It’s like your smartest friend teaching you about a book. Go to https://shortform.com/deepdive to get 20% off the annual premium subscription.Leave a reviewIf you enjoy listening to the podcast, please do leave a 5-star review on Apple Podcasts - even one line helps! You can also Tweet @AliAbdaal with any feedback, thoughts from the lessons you've learnt from the episodes and we can thank you personally for tuning in 🙏Want to start your own podcast? We use Transistor! https://go.aliabdaal.com/transistorCheck out the episode on the Deep Dive YouTube Channel.See privacy policy at https://transistor.fm/privacy

29 Syys 20221h 45min

In this season round up I look back at some of the best moments from season three, including conversations with Mo Gawdat, Grace Beverley, Tiago Forte, Richard Wiseman, Marques Brownlee and Alex Lieberman.  (00:00) Intro(00:44) Mo Gawdat: Lessons in happiness(10:17) Grace Beverley: Lessons in side hustles & self-care(19:56) Tiago Forte: Lesson in productivity (30:38) Richard Wiseman: Lessons in luck (40:17) MKBHD: Lessons in YouTube (46:20) Alex Lieberman: Lessons in business FULL EPISODES ⬇️The Happiness Expert Making 1 Billion People Happier - Mo GawdatHow To Build A Multi-Million Dollar Empire In Your 20s - Grace Beverley Confronting My Productivity Guru - Tiago ForteThe Sure-Fire Way To Be Luckier In Life - Advice From Psychology Professor Richard Wiseman MKBHD: The Story To 16 Million & The World Of YouTubeLessons From Selling Morning Brew For $75 Million At 28 - Alex Lieberman 🔗 CONNECT WITH ALI🎥 YouTube Channel🐦 Twitter📸 Instagram💻 Website👥 Linkedin📚Check out my New York Times Bestselling book Feel-Good Productivity!Amazon WebsiteFind the show notes and the transcript on the website: https://aliabdaal.com/podcast/Sponsored by ShortformThis episode is kindly brought to you by Shortform, the world's best provider of guides for non-fiction books. Shortform gives you comprehensive coverage of thousands of books, the key ideas, clearly and simply explained, plus smart commentary and analysis. It’s like your smartest friend teaching you about a book. Go to https://shortform.com/deepdive to get 20% off the annual premium subscription.Leave a reviewIf you enjoy listening to the podcast, please do leave a 5-star review on Apple Podcasts - even one line helps! You can also Tweet @AliAbdaal with any feedback, thoughts from the lessons you've learnt from the episodes and we can thank you personally for tuning in 🙏Want to start your own podcast? We use Transistor! https://go.aliabdaal.com/transistorCheck out the episode on the Deep Dive YouTube Channel.See privacy policy at https://transistor.fm/privacy

15 Syys 202254min

In this episode I chat to Marques Brownlee also known as MKBHD, one of the largest and most respected tech YouTuber’s in the world with over 16 million subscribers. In the conversation we discuss the creator economy, the evolution of his business and how he’s stayed consistent and relevant on the platform over the past 10 years. Enjoy!(00:00) Intro(01:23) Stating consistent over the last 13-14 years?(03:30) The lifespan of a creator(07:05) Your process for making YouTube videos(09:07) What is the MKBHD business model?(13:55) Approaching the relationship between money and lifestyle(18:30) What’s your opinion on quality vs quantity?(19:42) What does the org chart look like?(22:47) The octopus analogy(24:16) Are you still editing yourself? 14:49 What’s been the biggest challenge of having a team? (25:45) How does your business operate? 30:03 Why a robot studio? 33:04 How did covid impact your business?(45:01) How much do you care about analytics? 48:00 What’s your relationship with goals?(50:33) Your dream video studio(53:27) Do you worry about the longevity of creators?(55:02) How are you thinking about shorts?(01:01:00) Should we use clickbait titles for growth?(01:05:48) How do you deal with hate?(01:09:29) Starting your podcast, Waveform(01:11:59) The studio and your team(01:17:44) Angel Investing(01:19:41) Personal goals🔗 CONNECT WITH MARQUES 🎥 YouTube Channel 🎬 The Studio  🎙 WVFRM Podcast 🐦 Twitter 📸 Instagram💻 Website 🔗 CONNECT WITH ALI💌  Sign up to my weekly email newsletter🎥 YouTube Channel💻 Website📸  Instagram🐦  Twitter👥 Linkedin📚Check out my New York Times Bestselling book Feel-Good Productivity!Amazon Website Find the show notes and the transcript on the website: https://aliabdaal.com/podcast/Sponsored by ShortformThis episode is kindly brought to you by Shortform, the world's best provider of guides for non-fiction books. Shortform gives you comprehensive coverage of thousands of books, the key ideas, clearly and simply explained, plus smart commentary and analysis. It’s like your smartest friend teaching you about a book. Go to https://shortform.com/deepdive to get 20% off the annual premium subscription.Sponsored by ShopifyThis episode is kindly brought to you by Shopify. Shopify offers an easy to use, all-in-one commerce platform for anyone -regardless of technical ability and experience - to start, grow, and manage a business. Shopify lets you sell online, in-person and on all major social platforms and it’s what I’m using to sell my essentali stationary as well as upcoming digital and physical products. To give Shopify a try, go to https://shopify.com/aliabdaal.Leave a reviewIf you enjoy listening to the podcast, please do leave a 5-star review on Apple Podcasts - even one line helps! You can also Tweet @AliAbdaal with any feedback, thoughts from the lessons you've learnt from the episodes and we can thank you personally for tuning in 🙏Want to start your own podcast? We use Transistor! https://go.aliabdaal.com/transistorCheck out the episode on the Deep Dive YouTube Channel.See privacy policy at https://transistor.fm/privacy

9 Syys 20221h 20min

Chris Sparks is a retired professional poker player, recently ranked in the top 20 online cash game players in the world. He’s also the Founder of Forcing Function where he teaches elite poker frameworks to a select group of twelve investors and executives in meaningful companies, and the author of Experiment Without Limits, a comprehensive workbook for achieving peak performance and leads workshops on decision-making, systems thinking, and performance architecture to organisations and investment teams. In the conversation we talk about what we can learn from the world of poker around high performance and how systems thinking and decision making is crucial for success. Enjoy!(00:00) Intro (02:17) Being a professional poker player(06:00) The 'Red Queen' Effect(08:18) The psychological advantage and self-deception(13:04) Online vs real life poker(20:16) Relativistic skills(25:24) Having a mindset of abundance (32:27) Applying lessons from poker to your life(50:15) Understanding other peoples' problems better than our own(54:21) Experiment Without Limits (01:02:14) The power of objectivity (01:18:25) Perfectionistic tendencies(01:25:00) Deciding your priorities (01:28:22) Being a performance coach (01:42:31) Realising everything is a choice (01:47:40) The status quo bias and forcing functions(01:58:27) Chris' Free Performance Assessment 🔗 CONNECT WITH CHRIS  💻 Website 🎙Forcing Function Hour Podcast 🐦 Twitter 📸 Instagram🔗 CONNECT WITH ALI💌  Sign up to my weekly email newsletter🎥 YouTube Channel💻 Website📸  Instagram🐦  Twitter👥 Linkedin📚Check out my New York Times Bestselling book Feel-Good Productivity!Amazon Website 📚 RESOURCES MENTIONEDForcing Function Performance Assessment - https://www.forcingfunction.com/assessmentPeak Performance Workbook (free download) - http://www.experimentwithoutlimits.comForcing Function Hour Podcast - http://www.forcingfunctionhour.comGroup Coaching Program (Cohort 4 launches Sept) - https://www.teamperformancetraining.comForcing Function Performance Library - https://www.forcingfunction.com/libraryDeep Dive with Noah Kagan - https://youtu.be/B4rVZW1YJB0Deep Dive with Grace Beverley - https://youtu.be/7_hNRR6K6z4Find the show notes and the transcript on the website: https://aliabdaal.com/podcast/Sponsored by ShortformThis episode is kindly brought to you by Shortform, the world's best provider of guides for non-fiction books. Shortform gives you comprehensive coverage of thousands of books, the key ideas, clearly and simply explained, plus smart commentary and analysis. It’s like your smartest friend teaching you about a book. Go to https://shortform.com/deepdive to get 20% off the annual premium subscription.Sponsored by ShopifyThis episode is kindly brought to you by Shopify. Shopify offers an easy to use, all-in-one commerce platform for anyone -regardless of technical ability and experience - to start, grow, and manage a business. Shopify lets you sell online, in-person and on all major social platforms and it’s what I’m using to sell my essentali stationary as well as upcoming digital and physical products. To give Shopify a try, go to https://shopify.com/aliabdaal.Leave a reviewIf you enjoy listening to the podcast, please do leave a 5-star review on Apple Podcasts - even one line helps! You can also Tweet @AliAbdaal with any feedback, thoughts from the lessons you've learnt from the episodes and we can thank you personally for tuning in 🙏Want to start your own podcast? We use Transistor! https://go.aliabdaal.com/transistorCheck out the episode on the Deep Dive YouTube Channel.See privacy policy at https://transistor.fm/privacy

1 Syys 20222h 4min

We can all struggle with procrastination. Putting stuff off not only makes us feel bad but it can set us back in our careers and lives. So what do we do about it? Dr Tim Pychyl is as one of the world’s leading experts in procrastination. He has written two books about how and why we procrastinate, as well as many scientific papers. In this episode of Deep Dive I talk to Tim about what exactly procrastination is, how to nudge ourselves into better habits, and spirituality and flow. Tim is such a brilliant and knowledgable researcher and this conversation gave me fascinating look into the the psychology of procrastination.0:00 Intro 1:58 Procrastination vs. delay 9:43 Why can procrastination feel good?13:41 Getting started 21:10 Goals, discipline, motivation 33:54 How can we achieve effortlessness? 38:02 Spirituality and flow 45:00 How do we nudge ourselves into habits? 56:44 Procrastination as an emotional problem 1:07:28 Why tips and tricks don’t always work 1:13:15 Reading philosophy1:15:14 Being a father🔗 CONNECT WITH TIM🐦 Twitter 💻 Website 📕 Solving The Procrastination Puzzle 📙 Procrastination, Health and Wellbeing 🔗 CONNECT WITH ALI 💌  Sign up to my weekly email newsletter🎥 YouTube Channel💻 Website📸  Instagram🐦  Twitter👥 Linkedin💙  The Friendzone Discord📚Check out my New York Times Bestselling book Feel-Good Productivity!Amazon Website 📚 RESOURCES MENTIONEDThe War of Art by Steven Pressfield - https://geni.us/H7z29SThe Moral Animal by Robert Wright - https://geni.us/fwolPQAtomic Habits by James Clear - https://geni.us/lsreiThe Art of Procrastination by John Perry - https://geni.us/RbB8ZPThe Power of Habit by Charles Duhigg - https://geni.us/h3XN0s6The Power of Vulnerability by Berne Brown - https://geni.us/b19TThe Willpower Instinct by Kelly McGonigal - https://geni.us/L8oK5The Courage to Teach by Parker Palmer - https://geni.us/7Aa9a5A Guide to the Good Life by William Irvine - https://geni.us/A7bExOKHappy by Derren Brown - https://geni.us/GHHIThe Daily Stoic by Ryan Holiday and Stephen Hanselman - https://geni.us/alvI2oFour Thousand Weeks by Oliver Burkeman - https://geni.us/oZwLThe Way of Zen by Alan Watts - https://geni.us/rqlvW6Radical Compassion by Tara Brach - https://geni.us/zypLAffect Regulation Training by Matthias Berking - https://geni.us/UlSk9zThe Courage to Be by Paul Tillich - https://geni.us/cf0JRMan’s Search for Meaning by Victor E Frankl - https://geni.us/nFjoNoFind the show notes and the transcript on the website: https://aliabdaal.com/podcast/Sponsored by ShortformThis episode is kindly brought to you by Shortform, the world's best provider of guides for non-fiction books. Shortform gives you comprehensive coverage of thousands of books, the key ideas, clearly and simply explained, plus smart commentary and analysis. It’s like your smartest friend teaching you about a book. Go to https://shortform.com/deepdive to get 20% off the annual premium subscription.Leave a reviewIf you enjoy listening to the podcast, please do leave a 5-star review on Apple Podcasts - even one line helps! You can also Tweet @AliAbdaal with any feedback, thoughts from the lessons you've learnt from the episodes and we can thank you personally for tuning in 🙏Want to start your own podcast? We use Transistor! https://go.aliabdaal.com/transistorCheck out the episode on the Deep Dive YouTube Channel.See privacy policy at https://transistor.fm/privacy

25 Elo 20221h 21min

In this episode I sat down with CEO and former influencer Grace Beverley. Grace started two companies, SHREDDY and TALA, all while studying at Oxford University. She then published the book ‘Working Hard, Hardly Working’, and is a Forbes 30 Under 30. In the conversation we chat about managing your side hustle, Grace’s journey away from being an influencer, and the best ways to build sustainable businesses. Grace also has some great advice about self-care and managing burnout which more and more of us are grappling with, whether we realise it at the time or not. Hope you enjoy!0:00 Intro2:20 Being a music scholar7:25 Do you monetise something you love?14:17 Are side hustles toxic?20:08 Becomming an influencer28:43 Fear of posting35:56 The multiplier effect of making money44:30 Building long-term income51:21 Pivoting from being an influencer1:00:00 Optimising business potential1:18:08 Sustainable fashion1:35:32 Working hard, Hardly working1:46:22 Setting goals1:54:57 Burnout2:00:20 Grace’s favourite booksFind the show notes and the transcript on the website: https://aliabdaal.com/podcast/Sponsored by ShortformThis episode is kindly brought to you by Shortform, the world's best provider of guides for non-fiction books. Shortform gives you comprehensive coverage of thousands of books, the key ideas, clearly and simply explained, plus smart commentary and analysis. It’s like your smartest friend teaching you about a book. Go to https://shortform.com/deepdive to get 20% off the annual premium subscription.Sponsored by ShopifyThis episode is kindly brought to you by Shopify. Shopify offers an easy to use, all-in-one commerce platform for anyone -regardless of technical ability and experience - to start, grow, and manage a business. Shopify lets you sell online, in-person and on all major social platforms and it’s what I’m using to sell my essentali stationary as well as upcoming digital and physical products. To give Shopify a try, go to https://shopify.com/aliabdaal.Leave a reviewIf you enjoy listening to the podcast, please do leave a 5-star review on Apple Podcasts - even one line helps! You can also Tweet @AliAbdaal with any feedback, thoughts from the lessons you've learnt from the episodes and we can thank you personally for tuning in 🙏Want to start your own podcast? We use Transistor! https://go.aliabdaal.com/transistorCheck out the episode on the Deep Dive YouTube Channel.📚Check out my New York Times Bestselling book Feel-Good Productivity!Amazon WebsiteSee privacy policy at https://transistor.fm/privacy

18 Elo 20222h 4min