#845: How to Use Ketosis for Enhanced Mood, Cognition, and Long-Term Brain Protection — A Practical and Tactical Guide with Dr. Dominic D'Agostino (Plus: Deconstructing Tim’s Latest Keto Experiment)

Dr. Dominic D’Agostino (@DominicDAgosti2) is a tenured associate professor in the Department of Molecular Pharmacology and Physiology at the University of South Florida Morsani College of Medicine and a Visiting Senior Research Scientist at the Institute for Human and Machine Cognition.This episode is brought to you by:Gusto simple and easy payroll, HR, and benefits platform used by 400,000+ businesses: https://gusto.com/tim Seed's DS-01® Daily Synbiotic broad spectrum 24-strain probiotic + prebiotic: https://Seed.com/Tim David Protein Bars 28g of protein, 150 calories, and 0g of sugar: https://davidprotein.com/tim Coyote the card game​, which I co-created with Exploding Kittens: https://coyotegame.com*Timestamps:[00:00:00] Who is Dominic D'Agostino? [00:04:37] Ketosis benefits: Quieting the mind, GABA elevation, metabolic psychiatry.[00:09:24] My Lyme disease story: Pseudo-dementia reversed in 3-4 days of ketosis.[00:13:50] Spirochetes are glycolytic: Starve the bug, boost the immune response.[00:19:20] Ketosis and cancer: Slowing glycolytic tumors, enhancing standard care.[00:20:50] My 18-day keto experiment: Mood stabilization, Alzheimer’s prevention hopes.[00:23:19] Metabolic memory: Carryover effects and Valter Longo’s fasting mimicking research.[00:27:11] Intermittent fasting as keto on-ramp: My 2-8 p.m. eating window.[00:29:15] Dom’s budget keto meal: Canned mackerel, MCT oil, apple cider vinegar.[00:33:28] My ketone measurement paradox: Feeling sharp at 0.2 mM readings.[00:36:56] The carburetor analogy: Ketone production vs. utilization explained.[00:38:43] Breath ketones vs. blood ketones: Better indicator in caloric deficit.[00:39:47] Gluconeogenesis fears: Fat, fiber, and salt to slow protein absorption.[00:45:25] The bunless double cheeseburger question: 80 grams of protein in one sitting.[00:49:03] Post-meal walking and GLUT4 activation: Timing your glucose disposal.[00:51:02] CGM and ketone monitor limitations: When your devices gaslight you.[00:58:05] Rabbit starvation and protein-veggie days: Why your body won’t bankroll its own ketosis.[01:05:44] Alzheimer’s prevention: Biomarkers, B12, hsCRP, and metabolic health.[01:09:40] My family history: Letrozole, metabolic dysfunction, and rapid cognitive decline.[01:13:17] Minimum effective dose: 80% of benefits from low-carb Mediterranean.[01:18:56] One week per month protocol: Aggressive calorie cut to ramp ketones.[01:23:12] GKI sweet spot: Target 1-4, aim for 1-2 during intensive weeks.[01:36:22] Exogenous ketones 101: Palatability, tolerability, pharmacokinetics, toxicity.[01:39:21] 1,3-Butanediol warnings: Liver toxicity, NAD depletion, dependency risk.[01:54:22] Intermittent fasting vs. ketogenic breakfast.[01:59:09] My accidental intoxication story.[02:03:23] Dr. Veech tribute: Student of Hans Krebs, ketone ester pioneer.[02:05:08] Fiber on keto: Wild blueberries, broccoli, apples, walnuts.[02:09:58] The tainted gummies incident: Dom’s forensic investigation underway.[02:13:08] Thanks to Dr. Boz and Medifoodz.[02:16:19] Parting thoughts.For show notes and past guests on The Tim Ferriss Show, please visit tim.blog/podcast.For deals from sponsors of The Tim Ferriss Show, please visit tim.blog/podcast-sponsorsSign up for Tim’s email newsletter (5-Bullet Friday) at tim.blog/friday.For transcripts of episodes, go to tim.blog/transcripts.Discover Tim’s books: tim.blog/books.Follow Tim:Twitter: twitter.com/tferriss Instagram: instagram.com/timferrissYouTube: youtube.com/timferrissFacebook: facebook.com/timferriss LinkedIn: linkedin.com/in/timferrissSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This episode is part of a series called Meditation Monday. The teacher, Henry Shukman, has been on my podcast twice before. He is one of only a few dozen masters in the world authorized to teach Sanbo Zen, and now, he’ll be your teacher.In addition to my long-form interviews each week, every Monday I’ll bring you a short 10-minute or so meditation, which will help you for the rest of the week.Over this four-episode series, you’ll develop a Zen toolkit to help you find greater calm, peace, and effectiveness in your daily life.Henry’s app, The Way, has changed my life since I first started using it. Unlike other meditation apps, where you’re overwhelmed with a thousand choices, The Way is a clear step-by-step training program guided entirely by Henry. Through a logical progression, you’ll develop real skills that stick with you.I’ve been using it daily, often twice a day, and it’s lowered my anxiety more than I thought possible.As a listener of my podcast, you can get 30 free sessions by visiting https://thewayapp.com/tim and downloading the app.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Greg McKeown is the author of two New York Times bestsellers, Essentialism: The Disciplined Pursuit of Less and Effortless: Make It Easier to Do What Matters Most. 200,000 people receive his weekly 1-Minute Wednesday newsletter, and he recently released The Essentialism Planner: A 90-Day Guide to Accomplishing More by Doing Less. Sponsors:Momentous high-quality creatine for cognitive and muscular support: https://livemomentous.com/Tim (Code TIM for 35% off your first subscription.)Shopify global commerce platform, providing tools to start, grow, market, and manage a retail businessHelix Sleep premium mattresses: https://helixsleep.com/timCoyote the card game​, which I co-created with Exploding Kittens: https://coyotegame.com*Show notes: https://tim.blog/2025/01/09/personal-reboot-greg-mckeown/*For show notes and past guests on The Tim Ferriss Show, please visit tim.blog/podcast.For deals from sponsors of The Tim Ferriss Show, please visit tim.blog/podcast-sponsorsSign up for Tim’s email newsletter (5-Bullet Friday) at tim.blog/friday.For transcripts of episodes, go to tim.blog/transcripts.Discover Tim’s books: tim.blog/books.Follow Tim:Twitter: twitter.com/tferriss Instagram: instagram.com/timferrissYouTube: youtube.com/timferrissFacebook: facebook.com/timferriss LinkedIn: linkedin.com/in/timferrissPast guests on The Tim Ferriss Show include Jerry Seinfeld, Hugh Jackman, Dr. Jane Goodall, LeBron James, Kevin Hart, Doris Kearns Goodwin, Jamie Foxx, Matthew McConaughey, Esther Perel, Elizabeth Gilbert, Terry Crews, Sia, Yuval Noah Harari, Malcolm Gladwell, Madeleine Albright, Cheryl Strayed, Jim Collins, Mary Karr, Maria Popova, Sam Harris, Michael Phelps, Bob Iger, Edward Norton, Arnold Schwarzenegger, Neil Strauss, Ken Burns, Maria Sharapova, Marc Andreessen, Neil Gaiman, Neil de Grasse Tyson, Jocko Willink, Daniel Ek, Kelly Slater, Dr. Peter Attia, Seth Godin, Howard Marks, Dr. Brené Brown, Eric Schmidt, Michael Lewis, Joe Gebbia, Michael Pollan, Dr. Jordan Peterson, Vince Vaughn, Brian Koppelman, Ramit Sethi, Dax Shepard, Tony Robbins, Jim Dethmer, Dan Harris, Ray Dalio, Naval Ravikant, Vitalik Buterin, Elizabeth Lesser, Amanda Palmer, Katie Haun, Sir Richard Branson, Chuck Palahniuk, Arianna Huffington, Reid Hoffman, Bill Burr, Whitney Cummings, Rick Rubin, Dr. Vivek Murthy, Darren Aronofsky, Margaret Atwood, Mark Zuckerberg, Peter Thiel, Dr. Gabor Maté, Anne Lamott, Sarah Silverman, Dr. Andrew Huberman, and many more.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This time around, we have an experimental format, featuring the first episode of a brand-new podcast launching next week, Drug Story. I rarely feature episodes from other shows, but I think this one is well worth your time. It changed how I think about allergies, especially as someone who carries an EpiPen and has wondered: why on earth have food allergies seemed to skyrocket in the last few decades?Drug Story is a podcast that tells the story of the disease business, one drug at a time. Each episode explores one disease and one drug, and it kicks off with EpiPen and food allergies. A quick teaser: What if I told you that a well-meaning medical recommendation may have caused millions of kids to develop food allergies?Make sure to subscribe to Drug Story on Apple Podcasts, Spotify, or wherever you get your podcasts. You can also simply go to DrugStory.co and learn more.The host is Thomas Goetz. He is a senior impact fellow at the University of California Berkeley School of Public Health, and much earlier, Thomas was the executive editor at WIRED, which he led to a dozen National Magazine Awards from 2001 to 2013. His writing has been repeatedly selected for the Best American Science Writing and Best Technology Writing anthologies.P.S. To help you kick off 2026, I recommend checking out Henry Shukman, a past podcast guest and one of the few in the world authorized to teach Sanbo Zen. Henry’s app, The Way, has changed my life. I’ve been using it daily, often twice a day, and it’s lowered my anxiety more than I thought possible. For 30 free sessions, just visit thewayapp.com/tim No credit card required.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Arthur C. Brooks is a professor at the Harvard Kennedy School and the Harvard Business School, where he teaches courses on leadership and happiness. His next book, The Meaning of Your Life: Finding Purpose in an Age of Emptiness, will be released on March 31, 2026.This episode is brought to you by:Humann’s SuperBeets Sport for endurance and recovery: https://humann.com/timMonarch track, budget, plan, and do more with your money: https://www.monarch.com/timAG1 all-in-one nutritional supplement: https://drinkag1.com/timCoyote the card game​, which I co-created with Exploding Kittens: https://coyotegame.comTimestamps:[00:00:00] Start.[00:02:33] The vascular Arthur Brooks returns.[00:03:07] Brahmamuhurta and why Arthur studies happiness.[00:06:20] Arthur’s morning workout protocol.[00:09:58] Why Arthur does Zone 2 cardio without headphones.[00:10:38] Quantifying progress as the secret to happiness.[00:20:50] Post-workout holy half-hour.[00:22:25] Creatine, caffeine strategy, and 60-70 grams of protein for breakfast.[00:29:50] Four hours of distraction-free deep work and Hemingway’s protocol.[00:32:21] Alcohol kills sleep to borrow happiness from tomorrow.[00:34:36] My ketosis, intermittent fasting, and morning protocol.[00:39:34] Experimentation is king.[00:46:29] David Baszucki, metabolic psychiatry, and ketosis: the poet’s protocol.[00:48:20] Four affect profiles: mad scientists, cheerleaders, judges, and poets.[00:54:13] Why Arthur was moved to write The Meaning of Your Life.[00:55:52] Psychogenic epidemic: technology isn’t the problem, it’s what we’re not getting.[00:59:33] Macronutrients of meaning: coherence, purpose, significance.[01:03:38] Search vs. presence and the trap for seekers.[01:07:53] Marine rule: get to 80 percent and choose.[01:12:07] Significance at micro, not macro level; cult of activism as substitute religion.[01:17:22] Transcendence: from me self to I self; Harvard’s Astronomy 101.[01:19:35] Two dimensions of transcendence: upward (worship) and outward (service).[01:21:48] Maslow revised: training awareness so the mundane becomes miraculous.[01:28:45] Flow state as self-forgetting; beauty as transcendence.[01:32:12] Living in the simulation: complicated vs. complex problems.[01:37:55] Left hemisphere vs. right hemisphere.[01:42:18] Your suffering is sacred: pain times resistance.[01:46:30] Pilgrimage as metaphor.[01:55:42] AI as left-brain adjunct.[01:57:18] Arthur’s evening protocol: Psalms and Neruda.[02:00:13] The oxytocin protocol for marriage, break glass plan.[02:04:31] Happiness is love and other parting thoughts.*For show notes and past guests on The Tim Ferriss Show, please visit tim.blog/podcast.For deals from sponsors of The Tim Ferriss Show, please visit tim.blog/podcast-sponsorsSign up for Tim’s email newsletter (5-Bullet Friday) at tim.blog/friday.For transcripts of episodes, go to tim.blog/transcripts.Discover Tim’s books: tim.blog/books.Follow Tim:Twitter: twitter.com/tferriss Instagram: instagram.com/timferrissYouTube: youtube.com/timferrissFacebook: facebook.com/timferriss LinkedIn: linkedin.com/in/timferrissSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Bill Gurley (@bgurley) is a general partner at Benchmark, a leading venture capital firm in Silicon Valley. His new book is Runnin’ Down a Dream: How to Thrive in a Career You Actually Love.This episode is brought to you by:Momentous high-quality creatine for cognitive and muscular supportOur Place’s Titanium Always Pan® Pro using nonstick technology that’s coating-free and made without PFAS, otherwise known as “Forever Chemicals”Shopify global commerce platform, providing tools to start, grow, market, and manage a retail businessCoyote the card game​, which I co-created with Exploding Kittens*Timestamps:[00:00:00] Start.[00:01:43] The book that gave Jerry Seinfeld permission to pursue comedy and inspired Runnin’ Down a Dream.[00:03:59] AI bubble or not?[00:06:33] Circular deals and SPV chaos.[00:12:01] Angel investing in the AI era.[00:14:32] Why you should be the most AI-enabled version of yourself, regardless of field.[00:20:47] China deep dive: Ten days, six cities, high-speed trains, and a Xiaomi SU7 factory tour.[00:22:43] Communism misconceptions.[00:25:40] Lei Jun: The Steve Jobs of China.[00:29:17] Jack Ma, ByteDance’s invisible CEO, and the risks of prominence in China.[00:32:11] America vs. China (Lawyers vs. engineers).[00:41:01] Keys for US competitiveness.[00:43:47] Bill is bullish on these countries.[00:47:30] Matthew McConaughey’s “Don’t half ass it” moment.[00:49:45] Runnin’ Down a Dream thesis: Helping people pursue X instead of A, B, or C.[00:51:03] The 80,000-hour question.[00:52:47] The self-learning test.[00:56:58] Bob Dylan as music expeditionary.[01:00:27] Go to the epicenter where the action is.[01:10:56] Danny Meyer’s pivot.[01:13:30] Working for free.[01:19:37] Never too late: Tito Beveridge started Tito’s Vodka at 40.[01:21:51] AI sanity checks.[01:25:59] AI-proof bets.[01:29:13] Sam Hinkie’s Moneyball moment.[01:32:37] Competitive strategy, avoiding false failures, and regret minimalization.[01:43:46] Purpose, Progress, and Prosperity — the P3 Policy Institute.[01:47:18] Regulatory capture explained.[01:51:55] Why the IPO market is broken.[02:01:52] Stablecoins putting Visa and Mastercard on notice.[02:03:40] Hopes for Runnin’ Down a Dream and parting thoughts.*For show notes and past guests on The Tim Ferriss Show, please visit tim.blog/podcast.For deals from sponsors of The Tim Ferriss Show, please visit tim.blog/podcast-sponsorsSign up for Tim’s email newsletter (5-Bullet Friday) at tim.blog/friday.For transcripts of episodes, go to tim.blog/transcripts.Discover Tim’s books: tim.blog/books.Follow Tim:Twitter: twitter.com/tferriss Instagram: instagram.com/timferrissYouTube: youtube.com/timferrissFacebook: facebook.com/timferriss LinkedIn: linkedin.com/in/timferrissSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Dr. Fei-Fei Li (@drfeifei) is the inaugural Sequoia Professor in the Computer Science Department at Stanford University, a founding co-director of Stanford’s Human-Centered AI Institute, and the co-founder and CEO of World Labs, a generative AI company focusing on Spatial Intelligence. She is the author of The Worlds I See: Curiosity, Exploration, and Discovery at the Dawn of AI, her memoir and one of Barack Obama’s recommended books on AI and a Financial Times best book of 2023.This episode is brought to you by:Seed’s DS-01® Daily Synbiotic broad spectrum 24-strain probiotic + prebiotic: https://seed.com/timHelix Sleep premium mattresses: https://helixsleep.com/timCoyote the card game​, which I co-created with Exploding Kittens: https://coyotegame.com/Wealthfront high-yield cash account: https://wealthfront.com/timNew clients get 3.25% base APY from program banks + additional 0.65% boost for 3 months on your uninvested cash (max $150k balance). Terms apply. The Cash Account offered by Wealthfront Brokerage LLC (“WFB”) member FINRA/SIPC, not a bank. The base APY as of 12/19/2025 is representative, can change, and requires no minimum. Tim Ferriss, a non-client, receives compensation from WFB for advertising and holds a non-controlling equity interest in the corporate parent of WFB. Experiences will vary. Outcomes not guaranteed. Instant withdrawals may be limited by your receiving firm and other factors. Investment advisory services provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value.*TIMESTAMPS[00:00:00] Start.[00:01:22] Why it’s so remarkable this is our first time meeting.[00:03:21] From a childhood in Chengdu to New Jersey[00:04:51] Being raised by the opposite of tiger parenting.[00:07:53] Why Dr. Li’s brave parents left everything behind.[00:11:17] Bob Sabella: The math teacher who sacrificed lunch hours for an immigrant kid.[00:19:37] Seven years running a dry cleaning shop through Princeton.[00:20:50] How ImageNet birthed modern AI.[00:23:21] From fighter jets to physics to the audacious question: What is intelligence?[00:27:24] The epiphany everyone missed: Big data as the hidden hypothesis.[00:28:49] Against the single-genius myth: Science as non-linear lineage.[00:32:18] Amazon Mechanical Turk: When desperation breeds innovation.[00:39:03] Quality control puzzles: How do you stop people from seeing pandas everywhere?[00:41:36] The “Godmother of AI” on what everyone’s missing: People.[00:42:31] Civilizational technology: AI’s fingerprints on GDP, culture, and Japanese taxi screens.[00:47:45] Pragmatic optimist: Why neither utopians nor doomsayers have it right.[00:51:30] Why World Labs: Spatial intelligence as the next frontier beyond language.[00:53:17] Packing sandwiches and painting bedrooms: Breaking down spatial reasoning.[00:55:16] Medieval French towns on a budget: How World Labs serves high school theater.[00:59:08] Flight simulators for robots and strawberry field therapy for OCD.[01:01:42] The scientists who don’t make headlines: Spelke, Gopnik, Brooks, and the cognitive giants.[01:03:16] What’s underappreciated: Spatial intelligence, AI in education, and the messy middle of labor.[01:06:21] Hiring at World Labs: Why tool embrace matters more than degrees.[01:08:50] Rethinking evaluation: Show students AI’s B-minus, then challenge them to beat it.[01:11:24] Dr. Li’s Billboard.[01:13:13] The fortuitous naming of Fei-Fei.[01:14:46] Parting thoughts.*For show notes and past guests on The Tim Ferriss Show, please visit tim.blog/podcast.For deals from sponsors of The Tim Ferriss Show, please visit tim.blog/podcast-sponsorsSign up for Tim’s email newsletter (5-Bullet Friday) at tim.blog/friday.For transcripts of episodes, go to tim.blog/transcripts.Discover Tim’s books: tim.blog/books.Follow Tim:Twitter: twitter.com/tferriss Instagram: instagram.com/timferrissYouTube: youtube.com/timferrissFacebook: facebook.com/timferriss LinkedIn: linkedin.com/in/timferrissSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Welcome to another wide-ranging "Random Show" episode that I recorded with my close friend Kevin Rose (digg.com)!This episode is brought to you by:Qlosi prescription eye drop used to treat age-related blurry near vision (presbyopia) in adults: https://Qlosi.com/TimDavid Protein Bars with 28g of protein, 150 calories, and 0g of sugar: https://davidprotein.com/Tim (Buy 4 cartons, get the 5th free.)Eight Sleep Pod Cover 5 sleeping solution for dynamic cooling and heating: EightSleep.com/Tim (use code TIM to get $400 off your very own Pod 5 Ultra)Coyote the card game​, which I co-created with Exploding Kittens: https://coyotegame.comTimestamps:[00:00:00] Start.[00:00:52] Why Kevin concluded nearly seven months of sobriety, and the 2-2-2 Rule he now follows for alcohol consumption.[00:07:12] My recent adventures in accelerated TMS and bioelectric medicine.[00:21:09] The tragic death of Nolan Williams and funding future research through the Saisei Foundation.[00:24:23] Aphantasia vs. hyperphantasia, and Joshua Waitzkin's ability to "feel" chess.[00:33:12] DORAs for sleep and Alzheimer's prevention: Matt Walker, Belsomra, and the terrifying p-tau blood test.[00:41:21] Dale Bredesen's kitchen-sink approach to dementia and the ketogenic connection.[00:46:22] The rapid pace of AI development: Why your opinion from three months ago is already obsolete.[00:49:40] Google's full-stack advantage: TPUs, Gemini 3, and why they were built for this moment.[00:52:50] The future of venture capital: Seed rounds shift later as entrepreneurs gain leverage.[00:58:05] Kevin's three AI investment buckets: Power, data centers, and bloated companies ripe for automation.[01:02:05] Holiday gift ideas and recommended reading.[01:17:41] The Way App and meditation with Zen master Henry Shukman.[01:21:44] Kevin's AI stack: Nothing earbuds, Sandbar ring, Notion AI, and the NotebookLM podcast hack.[01:26:58] Oboe.fyi: The AI learning platform and my investment philosophy.[01:32:09] My new girlfriend, the perils of modern dating apps, and building a communication toolkit.[01:38:17] Terry Real's relationship wisdom: Why objective reality has no place in an argument.[01:47:18] Dog updates: Molly, a new puppy, and Toaster on rapamycin.[01:47:58] Parting thoughts and happy holidays.*For show notes and past guests on The Tim Ferriss Show, please visit tim.blog/podcast.For deals from sponsors of The Tim Ferriss Show, please visit tim.blog/podcast-sponsorsSign up for Tim’s email newsletter (5-Bullet Friday) at tim.blog/friday.For transcripts of episodes, go to tim.blog/transcripts.Discover Tim’s books: tim.blog/books.Follow Tim:Twitter: twitter.com/tferriss Instagram: instagram.com/timferrissYouTube: youtube.com/timferrissFacebook: facebook.com/timferriss LinkedIn: linkedin.com/in/timferrissSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

As we head into the new year, many of us feel like we’re drowning in invisible complexity. So I wanted to hit pause and ask a simple question: What are 1-3 decisions that could dramatically simplify my life in 2026? To explore that, I invited three close friends and long-time listener favorites—Derek Sivers, Seth Godin, and Martha Beck.This episode is brought to you by: Incogni, which automatically removes your personal data from the web, helping shield you from fraud, scams, and identity theft: https://incogni.com/tim (use code TIM at checkout and get 60% off an annual plan)Eight Sleep Pod Cover 5 sleeping solution for dynamic cooling and heating: EightSleep.com/Tim (use code TIM to get $700 off your very own Pod 5 Ultra.)More about today's guests:Derek Sivers is an author of philosophy and entrepreneurship, known for his surprising, quotable insights and pithy, succinct writing style. Derek’s books (How to Live, Hell Yeah or No, Your Music and People, Anything You Want) and newest projects are at his website: sive.rs. His new book is Useful Not True.Seth Godin is the author of 21 internationally bestselling books, translated into more than 35 languages, including Linchpin, Tribes, The Dip, and Purple Cow. His latest book, This Is Strategy, offers a fresh lens on how we can make bold decisions, embrace change, and navigate a complex, rapidly evolving world. Dr. Martha Beck has been called “the best-known life coach in America” by NPR and USA Today. She holds three Harvard degrees in social science and has published nine non-fiction books, one novel, and more than 200 magazine articles. The Guardian and other media have described her as “Oprah’s life coach.” Her latest book is Beyond Anxiety: Curiosity, Creativity, and Finding Your Life’s Purpose. TIMESTAMPS[00:00:00] Start.[00:00:20] Advice I’ve used to simplify my own life.[00:04:02] Enter Derek Sivers.[00:04:17] Simple is the opposite of complex — not just a synonym for “easy.”[00:07:19] Simplification #1: No subscriptions, contracts, or people depending on him.[00:07:40] Simplification #2: Programming with no external libraries or dependencies.[00:08:30] Simplification #3: Building a house from scratch in New Zealand.[00:09:26] Complex is a long-term trap. Simple is long-term freedom..[00:10:32] Enter Seth Godin.[00:10:48] Simplifying is hard work — if it were easy, you’d have already done it.[00:11:17] Clarity on “who it’s for”: Ignore everyone else, including one-star reviews.[00:12:46] Eliminate gray areas: Never miss a deadline, never go over budget. Stand by your commitments.[00:14:53] Reclaim time with personal boundaries: No meetings, no social media, no TV.[00:16:57] Simplifying one thing puts you on the hook to go deeper elsewhere.[00:22:23] Enter Martha Beck.[00:22:29] One decision that radically simplified her life.[00:22:44] At 29, chose to follow true joy — not dopamine hits, but deep peace.[00:24:15] The simple rule: Go toward joy, away from misery — no matter what.[00:28:20] How a near-death experience sparked this commitment.[00:30:02] Payoff: Autoimmune remission, purpose, wonderful relationships, home inside herself.*For show notes and past guests on The Tim Ferriss Show, please visit tim.blog/podcast.For deals from sponsors of The Tim Ferriss Show, please visit tim.blog/podcast-sponsorsSign up for Tim’s email newsletter (5-Bullet Friday) at tim.blog/friday.For transcripts of episodes, go to tim.blog/transcripts.Discover Tim’s books: tim.blog/books.Follow Tim:Twitter: twitter.com/tferriss Instagram: instagram.com/timferrissYouTube: youtube.com/timferrissFacebook: facebook.com/timferriss LinkedIn: linkedin.com/in/timferrissSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This time around, we have a bit of a different format, featuring the book that started it all for me, The 4-Hour Workweek. Readers and listeners often ask me what I would change or update, but an equally interesting question is: what wouldn’t I change? What stands the test of time and hasn’t lost any potency? This episode features three of the most important chapters from the audiobook of The 4-Hour Workweek. The audiobook, produced and copyrighted by Blackstone Publishing, is available wherever audiobooks are sold. You can find it on Audible, Apple, Google, Spotify, Downpour.com, or wherever you get your favorite audiobooks.This episode is brought to you by:Gusto simple and easy payroll, HR, and benefits platform used by 400,000+ businesses: https://gusto.com/timMomentous high-quality creatine for cognitive and muscular support: https://livemomentous.com/Tim Shopify global commerce platform, providing tools to start, grow, market, and manage a retail business: https://shopify.com/tim Coyote the card game​, which I co-created with Exploding Kittens: https://coyotegame.comTIMESTAMPS[00:00:00] Start.[00:02:31] Mini-retirements: embracing the mobile lifestyle.[00:09:22] The birth of mini-retirements and the death of vacations.[00:11:03] The alternative to binge traveling.[00:16:14] Purging the demons: emotional freedom.[00:18:43] The financial realities: it just gets better.[00:24:24] Fear factors: overcoming excuses not to travel.[00:30:08] When more is less: cutting the clutter.[00:39:29] The Bora-Bora dealmaker.[00:43:11] Questions and actions.[00:44:22] Take an asset and cash-flow snapshot.[00:45:02] Fear-set a one-year mini-retirement in a dream location in Europe.[00:48:38] Prepare for your trip.[00:59:42] Adding life after subtracting work.[01:01:51] Depression and boredom: it's normal.[01:05:31] Frustrations and doubts: you're not alone.[01:12:01] The point of it all.[01:13:37] Learning unlimited: sharpening the saw.[01:17:24] Service for the right reasons.[01:20:05] Questions and actions.[01:22:46] Make an anonymous donation to the service organization of your choice.[01:24:05] Take a learning mini-retirement in combination with local volunteering.[01:28:42] The top 13 new rich mistakes.*For show notes and past guests on The Tim Ferriss Show, please visit tim.blog/podcast.For deals from sponsors of The Tim Ferriss Show, please visit tim.blog/podcast-sponsorsSign up for Tim’s email newsletter (5-Bullet Friday) at tim.blog/friday.For transcripts of episodes, go to tim.blog/transcripts.Discover Tim’s books: tim.blog/books.Follow Tim:Twitter: twitter.com/tferriss Instagram: instagram.com/timferrissYouTube: youtube.com/timferrissFacebook: facebook.com/timferriss LinkedIn: linkedin.com/in/timferrissSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.