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Lessons Done
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Recent Summaries
New
01
Neuroplasticity peaks during focused attention — brief intense sessions rewire faster than passive hours.
▶ 4:22
02
90-minute ultradian rhythm governs attention — working with these cycles doubles productive output.
▶ 18:55
03
Dopamine is motivation, not pleasure — celebrating small wins spikes dopamine and builds momentum.
▶ 34:10
01
Zone 2 cardio for 3-4 hours/week is the single most important exercise for longevity — it trains mitochondria.
▶ 8:05
02
Muscle mass is the most important biomarker for longevity — start building it before your 40s.
▶ 31:30
03
Sleep is the foundational health intervention — everything else builds on it. 8 hours minimum, quality matters.
▶ 53:30
My Lesson List
6 items · 8 completed
Practice 90-min focused work blocks without phone
Huberman Lab
Do Zone 2 cardio 3x this week (30+ min each)
Tim Ferriss
Celebrate small wins after each completed task
Huberman Lab
Track sleep quality with 8hr minimum for 2 weeks
Tim Ferriss
Try cold exposure 2x per week (2-min cold shower)
Huberman Lab
Start strength training — 3x per week minimum
Tim Ferriss