Most Replayed Moment: Ex-CIA Reveals What Spies Know About Human Nature

What if fear isn’t something you need to overcome? Alex Honnold is the legendary professional rock climber behind Free Solo, best known for becoming the first person to free solo Yosemite’s 3,000-foot El Capitan without ropes or safety equipment. In this moment, Alex explains why he still feels fear, and how decades of repeatedly confronting it have changed the way he responds to it. He reveals how to make seemingly impossible challenges feel manageable, and shares a provocative perspective on modern life and what it means to feel free. Listen to the full episode here! Spotify: https://g2ul0.app.link/ZkT5tn2Wz5b Apple: https://g2ul0.app.link/abbjfEaXz5b Watch the Episodes On YouTube: ⁠⁠https://www.youtube.com/c/%20TheDiaryOfACEO/videos Alex Honnold: https://www.alexhonnold.com/

Performance Scientist Dr Andy Galpin reveals the BIGGEST sleep mistakes ruining your health, how to build better energy every day, why your sleep tracker could be making things worse, and whether health optimisation can actually backfire! Dr. Andy Galpin is a Professor of Kinesiology and Executive Director of the Human Performance Center at Parker University. He has spent over 2 decades working with Olympic gold medallists, world champions, professional athletes, military special forces, and also hosts the Perform with Dr Andy Galpin podcast.  He explains:  ◼ Why millions unknowingly have a sleep disorder that's silently damaging their health ◼ The morning routine that resets your body clock for better sleep at night ◼ The truth about melatonin, and why most people are taking it the wrong way ◼ The simple sleep tests you can do at home before visiting a specialist ◼ Why waking up exhausted after 8 hours could be a warning sign Independent Fact Check: https://stevenbartlett.com/wp-content/uploads/2026/08/DOAC-Andy-Galpin-Independent-Research-Further-Reading.pdf Chapters 00:00:00 Why do you do what you do 00:03:38 What goals bring people to you? 00:07:30 Health anxiety and over-optimising 00:08:33 Sleep disorders are a health crisis 00:10:29 Does sleep apnea disrupt sleep? 00:14:20 Why is sleep apnea so common? 00:15:17 Do I have a sleep issue? 00:18:28 Pros and cons of wearables 00:21:20 What causes a high resting heart rate? 00:21:48 Why is sleep getting worse? 00:22:58 Morning light and light pollution 00:25:16 How much does sound matter? 00:26:51 Best evidence-based sleep supplements 00:29:25 Do you recommend melatonin? 00:34:38 Is there a downside to coffee? 00:36:46 What mattress should I sleep on? 00:37:49 The real issue with screen time 00:47:08 Sleeping when you share a bed 00:48:48 Sleeping in new environments 00:49:34 Optimal temperature for sleep 00:55:34 Ads 00:57:32 Energy management for high performers 01:02:35 Steve's cholesterol results 01:07:06 Why healthy people can have an enlarged heart 01:10:20 Lowering cholesterol with lifestyle and medicine 01:13:55 Low vitamin D 01:16:42 Omega 3 and mercury levels 01:17:32 Exercise and the SAID principle 01:23:17 Use it or lose it with age 01:27:51 Ads 01:28:53 Is grip strength linked to mortality? 01:33:53 How to build muscle power 01:36:26 Does more exercise equal better? 01:40:59 What supplements do you take? 01:42:56 The best way to lose weight 01:50:25 Exercise and weight loss myths 01:52:32 The 54321 method for fat loss 01:54:08 Why am I not progressing? 01:55:50 Can AI create a workout plan? 02:00:06 What motivates people to change? 02:06:26 Are my goals bad? 02:08:43 What is worth doing if you might fail? Quiz Links: PSQI (Pittsburgh Sleep Quality Index) — https://link.thediaryofaceo.com/E41eW4P ASSQ (Athlete Sleep Screening Questionnaire) — https://link.thediaryofaceo.com/3yDF4PF ESS (Epworth Sleepiness Scale) — https://link.thediaryofaceo.com/9RKtDoZ STOP-BANG (Obstructive sleep apnea risk screener) — https://link.thediaryofaceo.com/7UxNsxH ISI (Insomnia Severity Index, PDF) — https://link.thediaryofaceo.com/4mgzHRs Follow Dr Andy: Instagram - https://link.thediaryofaceo.com/CQDR1q8 YouTube - https://link.thediaryofaceo.com/5Squ4wN X - https://link.thediaryofaceo.com/1Fw5A7k Podcast - https://link.thediaryofaceo.com/Fu8uPd7  LinkedIn - https://link.thediaryofaceo.com/5ykmlog Website - https://link.thediaryofaceo.com/8T6M9KJ Performance Coaching - https://link.thediaryofaceo.com/8QLLu9w The Diary Of A CEO: ◼ Join DOAC circle here - https://doaccircle.com/ ◼ Buy The Diary Of A CEO book here - https://link.thediaryofaceo.com/BWjLTZK ◼ The 1% Diary is back - limited time only: https://thediary.com/products/one-percent-diary ◼ The Diary Of A CEO Conversation Cards (Second Edition): https://thediary.com/products/the-conversation-cards-2nd-edition ◼ Get email updates - https://link.thediaryofaceo.com/5IB1H6E ◼ Follow Steven - https://link.thediaryofaceo.com/AGU9QP4 Sponsors: Ketone - https://ketone.com/STEVEN for 30% off your subscription order Shopify - https://shopify.com/bartlett Function Health- https://functionhealth.com/DOAC

Bestselling author Seth Godin reveals why perfectionism is keeping you stuck, the hidden psychology behind success, when to quit, when to keep going, and why AI will reward the most HUMAN people! Seth Godin is one of the world’s most influential business thinkers and the author of more than 20 bestselling books. He is host of the podcast Akimbo, author of a daily blog read by 1 million people, and coordinator of The Carbon Almanac project, a tool that helps people understand the climate crisis. His upcoming book, The Knot, will be published in September.  He explains: ◼️ Why being "good enough" is often better than being the best ◼️ Why quitting is sometimes the smartest path to long-term success ◼️ The hidden reason you're stuck between the life you want and the life you have ◼️ Why trying to please everyone guarantees you'll be ignored ◼️ Why consistency beats authenticity almost every time Chapters 00:00:00 Intro 00:02:11 What You Need to Hear If You Feel Stuck 00:05:54 Where Do Most People Actually Want to Go? 00:12:26 How to Get Unstuck: The Rope Analogy 00:19:15 What Happens When You’re Pulled in Two Directions? 00:21:01 How to Know If Your Dream Is Real 00:21:49 The Question You Need to Ask Yourself 00:23:34 Why Naming Your Resistance Changes Everything 00:24:49 Why Some People Handle Resistance Better Than Others 00:30:18 Why Embarrassment Is the Cost of Starting 00:33:17 How to Stop Shame From Holding You Back 00:41:31 Is Money and Luxury a Worthy Goal? 00:45:19 Are Some Inner Voices More Worthy Than Others? 00:47:25 How the Sunk Cost Fallacy Keeps You Stuck 00:51:49 How to Choose Yourself When the System Won’t 00:57:08 How to Know If You’re Being Delusional 00:58:49 Why We Hate Hearing the Answer We Need 01:04:30 What Else Keeps Us Stuck? 01:08:58 How to Know When It’s Time to Give Up 01:13:11 What Michael Jordan Understood About Quitting 01:14:51 Why We Should Celebrate Quitting More 01:19:14 What If You Have Everything but You’re Miserable? 01:22:42 Is Helplessness Part of the Story You Tell Yourself? 01:24:28 Warren Buffett on What Makes Work Meaningful 01:26:59 What Mark Twain Understood About Work 01:28:01 Steve Jobs on the Work Worth Doing 01:28:56 Is Perfectionism Really Procrastination? 01:33:57 Can You Be Consistent Without Losing Authenticity? 01:35:24 What AI Means for the Future 01:40:19 What Are We Missing About Getting Unstuck? 01:44:13 How to Create Urgency and Stop Putting Things Off 01:46:31 What Keeps You Going When You Could Stop? 01:47:59 The Final Advice for Anyone Who Feels Stuck 01:50:37 Would You Want to Live Forever? Follow Seth:  Blog - https://link.thediaryofaceo.com/HZ9q021  X - https://link.thediaryofaceo.com/8s8qM2H Facebook - https://link.thediaryofaceo.com/Ali5dha Instagram - https://link.thediaryofaceo.com/2pHaSZN Community - https://link.thediaryofaceo.com/CFL3JLf LinkedIn - https://link.thediaryofaceo.com/uLn5a7 You can pre-order Seth’s upcoming book, ‘The Knot’, here: https://link.thediaryofaceo.com/F3Rq726 My favourite Seth book: https://link.thediaryofaceo.com/FogovP0 The Diary Of A CEO: ◼Join DOAC circle here - https://doaccircle.com/ ◼Buy The Diary Of A CEO book here - https://link.thediaryofaceo.com/BWjLTZK ◼The 1% Diary is back - limited time only: https://thediary.com/products/one-percent-diary ◼The Diary Of A CEO Conversation Cards (Second Edition): https://thediary.com/products/the-conversation-cards-2nd-edition ◼Get email updates - https://link.thediaryofaceo.com/5IB1H6E ◼Follow Steven - https://link.thediaryofaceo.com/AGU9QP4 Sponsors: Wispr - Get 14 days of Wispr Flow for free at https://wisprflow.ai/steven LinkedIn Marketing - https://www.linkedin.com/DIARY

How do I best protect my brain from cognitive decline? Louisa Nicola is a neurophysiologist and the founder of Neuro Athletics, specialising in brain health, human performance, and longevity. In this Moment, Louisa Nicola reveals how the right kind of exercise can help protect the ageing brain, why one often-overlooked measure of physical strength may be a powerful marker of cognitive health, and the training approach linked to remarkable changes in the middle-aged heart. Listen to the full episode here! Spotify: https://g2ul0.app.link/FCjUBa95n5b Apple: https://g2ul0.app.link/jJOy01c6n5b Watch the Episodes On YouTube: ⁠⁠https://www.youtube.com/c/%20TheDiaryOfACEO/videos

The Diary Of A CEO: ◼Join DOAC circle here - https://doaccircle.com/ ◼Buy The Diary Of A CEO book here - https://link.thediaryofaceo.com/BWjLTZK ◼The 1% Diary is back - limited time only: https://thediary.com/products/one-percent-diary ◼The Diary Of A CEO Conversation Cards (Second Edition): https://thediary.com/products/the-conversation-cards-2nd-edition ◼Get email updates - https://link.thediaryofaceo.com/5IB1H6E ◼Follow Steven - https://link.thediaryofaceo.com/AGU9QP4 Sponsors: Cometeer - https://cometeer.com/DOAC use code DOAC for $20 off Pipedrive - https://pipedrive.com/CEO

Former US Secretary of Transportation Pete Buttigieg says the American experiment is on the brink. He argues that the country is at risk of losing its democracy, the problems Americans feel every day are not accidents, and that fixing it will mean doing the hard things almost no one wants to do. Pete Buttigieg is the former United States Secretary of Transportation, the former mayor of South Bend, Indiana, a Rhodes Scholar, and a Navy veteran who served in Afghanistan. He ran for president in 2020 and is now widely regarded as one of the frontrunners for the Democratic nomination for President in 2028. Out of office for the first time in years, he speaks with unusual candour about power, war, the economy, and where America goes next. He explains: ◼ Why he believes American democracy is genuinely on the brink, and what it would actually take to save it ◼ The real story behind the strike on Iran and the "ceasefire" that wasn't ◼ Why a billionaire can pay a lower tax rate than a teacher or a firefighter, and whether a wealth tax is the answer ◼ How AI is about to disrupt not just jobs but people's identities, and who he thinks should share in the gains ◼ What he says the administration really hid about the American troops who died The views expressed are those of the guest, and this conversation is intended for general informational purposes only. This podcast and its associated materials should not be used as a substitute for professional medical, legal, or financial advice. Chapters 00:00:00 Intro 00:02:27 Why America Feels So Politically Divided Right Now 00:04:10 Why Denmark Challenges the American Dream 00:05:30 Why Trump Still Resonates With Millions 00:07:12 What Democrats Missed About Voter Frustration 00:08:14 Could He Really Run for President? 00:11:16 What's Really Happening in Iran? 00:14:23 Why Trump Chose to Strike Iran 00:17:17 What Kind of President Can Handle Today's Crises? 00:19:02 How Could the Conflict With Iran Actually End? 00:22:01 What Happens If Iran Gets Nuclear Weapons? 00:23:05 Why Israel Is Always at the Center of U.S. Politics 00:26:42 The Real Story Behind Trump and Netanyahu's Relationship 00:31:48 Why the Situation May Be Reaching a Turning Point 00:32:40 Is There Anything to Respect About Trump? 00:36:01 How AI Could Reshape Society Faster Than Expected 00:41:21 What AI Means for the Future of the Working Class 00:46:38 Could Worker Ownership of AI Actually Work? 00:48:46 Ads 00:50:48 Is Socialism the Answer to Rising Inequality? 00:54:20 Would Wealth Taxes Solve the Problem? 01:00:18 Why Politicians Keep Passing the Debt Problem Forward 01:01:35 Could Political Disillusionment Lead to Trump in 2028? 01:06:27 Why the Left May Need Its Own Disruptor 01:13:30 The Personal Cost of Becoming President 01:17:34 Were Biden's Health Concerns Impossible to Ignore? 01:19:06 Did Democrats Make the Right Call Replacing Biden? 01:21:49 Why the Supreme Court Could Be Headed for Reform 01:25:08 Ads 01:26:26 What Elon Musk Gets Right—and Wrong 01:35:01 The Boldest Plan to Tackle Inequality 01:51:41 The One Truth the World Doesn't Want to Hear Follow Pete:  Instagram: https://link.thediaryofaceo.com/4YYPtwD  Facebook: https://link.thediaryofaceo.com/4Z88vgv  TikTok: https://link.thediaryofaceo.com/1A2z1jU  X: https://link.thediaryofaceo.com/9WQsw3e  BlueSky: https://link.thediaryofaceo.com/6ZJ1kuR   Threads: https://link.thediaryofaceo.com/14IKP4T  Substack: https://link.thediaryofaceo.com/tPQhtS The Diary Of A CEO: ◼ Join DOAC circle here - https://doaccircle.com/ ◼ Buy The Diary Of A CEO book here - https://smarturl.it/DOACbook ◼ The 1% Diary is back - limited time only: https://bit.ly/3YFbJbt ◼ The Diary Of A CEO Conversation Cards: https://linkly.link/2hm7r ◼ Get email updates - https://bit.ly/diary-of-a-ceo-yt ◼ Follow Steven - https://g2ul0.app.link/gnGqL4IsKKb Sponsors: Wispr - Get 14 days of Wispr Flow for free at https://wisprflow.ai/steven  Function Health - https://functionhealth.com/DOAC Stan - Visit: https://coach.stan.store/?ref=stevenbartlett&utm_source=youtube&utm_medium=podcast&utm_campaign=episode11

What do spies understand about people that most of us miss? John Kiriakou is a former CIA officer, whistleblower, and intelligence expert who spent years working inside the world of espionage and national security. In this Moment, John Kiriakou reveals the lessons the intelligence world teaches about human behaviour, how people can be read through subtle signals, and what years of studying others taught him about trust, deception, and understanding those around you. Listen to the full episode here! Spotify: https://g2ul0.app.link/9k4pMiF564b Apple: https://g2ul0.app.link/eAG8tCJ564b Watch the Episodes On YouTube: ⁠⁠https://www.youtube.com/c/%20TheDiaryOfACEO/videos

The man who predicted the 2008 crash says the warning signs are flashing again! Ray Dalio, founder of the world's largest hedge fund, reveals why we are in an AI bubble, why the US has already entered its decline, and what he thinks is coming next. Ray Dalio is the founder of Bridgewater Associates, which he grew from his two-bedroom apartment to roughly 150 billion dollars under management. He is the author of ‘Principles,’ ‘Principles for Dealing with the Changing World Order,’ and ‘How Countries Go Broke'.  He explains: ◼ Why he agrees we are in an AI bubble, and what actually makes bubbles burst ◼ Why he believes cash is the worst place to store your money over time ◼ The five forces behind his "big cycle”, and where he thinks we are now ◼ Why he says the US and UK are already in the decline, and what comes next ◼ What AI will do to jobs, and who ends up on each side of the wealth gap The views expressed are those of the guest, and this conversation is intended for general informational purposes only. It should not be taken as financial or investment advice. Chapters 00:00:00 Intro 00:02:35 The AI Bubble: Are We Heading Toward an Economic Collapse? 00:12:17 Why Economic Bubbles Burst—and How to Prepare Before They Do 00:16:45 How to Diversify Your Income Before the Next Downturn 00:23:14 How to Secure Your Financial Future With Little or No Savings 00:27:52 Bitcoin vs. Gold: Which Asset Better Protects Your Wealth? 00:30:06 Who Will Be the Biggest Winners of the AI Revolution? 00:34:48 Will AI Replace Human Workers Faster Than We Expect? 00:43:18 Will AI Create Enough New Jobs to Offset Job Losses? 00:48:15 What Would You Tell Your Kids to Do Right Now? 00:58:44 Can Higher Taxes on the Wealthy Really Reduce Inequality? 01:03:47 Is the UK in Decline—and What Would Turn It Around? 01:08:41 Where Should Young Entrepreneurs Build Their Business Today? 01:11:06 Does a 2% Wealth Tax Actually Work? 01:13:11 The 80-Year Cycle: Are We Entering the Collapse Phase? 01:14:52 Can the Next World Order Have More Than One Superpower? 01:20:08 What the Iran Conflict Could Mean for the New World Order? Follow Ray: ◼ YouTube - https://link.thediaryofaceo.com/2DcHBpW  ◼ Instagram - https://link.thediaryofaceo.com/9F19ATa ◼ Website - https://link.thediaryofaceo.com/KIidwS ◼ LinkedIn - https://link.thediaryofaceo.com/2kZZnHp ◼ Substack - https://link.thediaryofaceo.com/A3pSLe3 You can find out more about Ray Dalio’s personality test, here: https://link.thediaryofaceo.com/4GnqnN5  The Diary Of A CEO: ◼ Join DOAC circle here - https://doaccircle.com/ ◼ Buy The Diary Of A CEO book here - https://smarturl.it/DOACbook ◼ The 1% Diary is back - limited time only: https://bit.ly/3YFbJb ◼ The Diary Of A CEO Conversation Cards: https://linkly.link/2hm7r ◼ Get email updates - https://bit.ly/diary-of-a-ceo-yt ◼ Follow Steven - https://g2ul0.app.link/gnGqL4IsKKb Sponsors: Wispr - Get 14 days of Wispr Flow for free at https://wisprflow.ai/steven  Ketone - https://ketone.com/STEVEN for 30% off your subscription order

Nearly 1 in 3 American adults now take vitamin D, but Dr. Stasha Gominak says many of them are taking it wrong, and that done carelessly, supplementing can leave you worse off than before. Dr. Stasha Gominak practiced neurology for over 20 years. She earned her MD from Baylor College of Medicine and completed her neurology residency at the Harvard-affiliated Massachusetts General Hospital. After working with her own patients, she believes that nearly everyone struggling to sleep shares the same hidden deficiency, a conclusion she published in 2 papers and built into RightSleep, the method she now teaches full time. She explains: ◼ Why she believes your skin is the best producer of vitamin D, and why she says no amount of pills or salmon can replace it ◼ Why she believes insomnia isn't a behavior problem but a chemical deficiency, and what she thinks changed when we moved indoors ◼ The role she says your gut bacteria play in producing your B vitamins ◼ Why she believes taking vitamin D on its own can burn through your B vitamins, and what she says happened when she tried it herself ◼ Why she connects the rise in conditions like ADHD, depression, fatty liver and diabetes to the same period, and what she thinks links them ◼ Why she considers supplements a form of biohacking, and just as risky as any drug if you get them wrong The views expressed are those of the guest, and this conversation is intended for general informational purposes only. This podcast and its associated materials should not be used as a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician before making any changes to your diet, supplements or health regimen. Chapters 00:00:00 Intro 00:02:20 Why So Many People Are Suddenly Struggling With Sleep 00:03:22 Why Healthy Young People Are Waking Up Exhausted With Headaches 00:07:55 How Your Brain Secretly Controls Every Stage Of Sleep 00:15:15 How Vitamin D Could Be The Missing Piece For Better Sleep 00:20:42 Are Sleep Chronotypes Actually Real Or Just A Myth? 00:24:56 How Can You Prove Vitamin D Deficiency Causes Disease? 00:40:36 Why Vitamin D Isn't Actually A Vitamin 00:50:21 Ads 00:52:20 What Happened When I Started Treating Patients With Vitamin D 00:56:55 Does Vitamin D Deplete Your Body's B Vitamins? 01:00:26 Can Vitamin B Supplements Really Fix Your Gut? 01:14:38 Why Minerals Could Be The Overlooked Key To Better Health 01:15:25 Ads 01:16:34 Does Modern Medicine Accept This Vitamin D Theory? 01:19:43 What Your Gut Microbiome Reveals About Your Sleep 01:24:36 How To Build The Right Sleep Protocol For Better Rest 01:30:27 Is Sunlight And Nutrition Better Than Supplements? 01:34:37 Can Redheads Naturally Produce More Vitamin D? 01:36:44 Why Spending Too Much Time Indoors Is Hurting Your Health 01:39:47 Can You Still Make Vitamin D On Cloudy Days? 01:40:51 Can Vitamin D Lamps Replace Natural Sunlight? 01:42:43 The Best Diet To Boost Vitamin D And Improve Gut Health 01:48:47 What Actually Helps If You Have Sleep Apnoea Or Narcolepsy? 01:55:49 My Most Controversial Health Opinion Explained 01:57:50 The Best Day Of Your Life And Why It Matters Independent Fact Check: https://stevenbartlett.com/wp-content/uploads/2026/07/DOAC-Dr-Stasha-Gominak-Independent-Research-Further-Reading.pdf Dr. Stasha Gominak: ◼ RightSleep - https://link.thediaryofaceo.com/Gmn0oAj  ◼ YouTube - https://link.thediaryofaceo.com/EqV6qH3  ◼ Instagram - https://link.thediaryofaceo.com/20mY5VF  ◼ Facebook - https://link.thediaryofaceo.com/GTUovlV  The Diary Of A CEO: ◼ Join DOAC circle here - https://doaccircle.com/ ◼ Buy The Diary Of A CEO book here - https://smarturl.it/DOACbook ◼ The 1% Diary is back - limited time only - https://bit.ly/3YFbJbt ◼ The Diary Of A CEO Conversation Cards - https://linkly.link/2hm7r ◼ Get email updates - https://bit.ly/diary-of-a-ceo-yt ◼ Follow Steven - https://g2ul0.app.link/gnGqL4IsKKb Sponsors: Shopify - https://shopify.com/bartlett Linkedin Talent Solutions - http://linkedin.com/DOAC

Why comfort might be costing you more than you think. Matthew McConaughey is an Academy Award-winning actor, bestselling author, and a famously thoughtful voice on purpose, resilience and living with intention. In this Moment, Matthew McConaughey shares why growth requires resistance, what our obsession with comfort is doing to us, and the mindset shift that changed the way he approaches life's biggest challenges. Listen to the full episode here! Spotify: https://g2ul0.app.link/lqeNCD5N14b Apple: https://g2ul0.app.link/zaKGMU9N14b Watch the Episodes On YouTube: ⁠⁠https://www.youtube.com/c/%20TheDiaryOfACEO/videos Matthew McConaughey: https://www.instagram.com/officiallymcconaughey/