#828: David Senra — How Extreme Winners Think and Win: Lessons from 400+ of History’s Greatest Founders and Investors (Including Buffett, Munger, Rockefeller, Jobs, Ovitz, Zell, and Names You Don’t Know But Should)

James Nestor is a science journalist and the author of the international bestseller Breath: The New Science of a Lost Art, with more than three million copies sold in 44 languages. This episode is brought to you by: Helix Sleep premium mattresses: https://HelixSleep.com/Tim (27% off all mattress orders) Momentous high-quality creatine for cognitive and muscular support: https://livemomentous.com/Tim (Code TIM for up to 35% off.) AG1 all-in-one nutritional supplement: https://DrinkAG1.com/Tim (1-year supply of Vitamin D plus 5 free AG1 travel packs with your first subscription purchase.) Timestamps: [00:00:00] Start. [00:01:37] Why I waited years to interview James about Breath. [00:02:35] Maurice Daubard: The mysterious 90-year-old who preceded Wim Hof. [00:05:01] Tummo breathing: Ancient Bon Buddhist heat generation. [00:08:13] James’ personal breathwork practice and the Wim Hof method (with warnings). [00:09:25] How breathwork cured James’ chronic respiratory issues. [00:11:46] Sudarshan Kriya: The weekend workshop that changed everything. [00:16:56] My nine-minute breath hold experiment (hyperbaric chamber edition). [00:18:57] Post-book revelations and angry doctors’ offices. [00:20:41] The ADHD-breathing connection: A controversial Venn diagram. [00:22:00] DIY breathing assessments for kids. [00:25:55] Mouth tape: From hostage situations to sleep optimization. [00:28:48] James’ seven-year mouth taping commitment. [00:31:14] CO2 levels: Your LEED-certified hotel is suffocating you. [00:36:50] Monitoring CO2 with the Aranet4 and building a CO2 database. [00:39:51] James’ travel kit: Red lights, granny packs, and a Soviet-era PEMF device. [00:51:59] In Weirdville, eyes sing The Body Electric. [00:52:58] The supplements included in David’s granny packs. [00:54:16] Natto vs. nattokinase. [00:56:18] Athletes and breathing: The BOLT score explained. [01:03:25] LeBron James’ alternate nostril breathing and diaphragmatic dysfunction. [01:04:47] Inspiratory muscle training and the back soreness warning. [01:08:47] The Relaxator: An adult breathing pacifier for focus. [01:12:54] San Francisco Writers Grotto and the trustafarian invasion. [01:16:10] Writer’s block: A convenient excuse for hobbyists. [01:19:04] Cutting the corporate cord: James’ visceral “I quit” moment. [01:23:25] The freediving story that launched a book deal. [01:25:41] Deep‘s disappointing launch and publisher betrayal. [01:28:10] Breath: From 290,000 words to 85,000 in a house in the woods. [01:31:51] Finding the skeleton: The Stanford experiment as through-line. [01:35:44] Prayer and coherent breathing: The 5.5-second secret. [01:38:44] James’ critique of breathwork culture and barriers to entry. [01:41:07] Sleep optimization: SnoreLab, side sleeping, and incline bed therapy. [01:44:56] Parting thoughts and where to find James and free breathing protocols. * Show notes for this episode: https://tim.blog/2025/09/30/james-nestor-breath/ 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-sponsors Sign 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/timferriss YouTube: youtube.com/timferriss Facebook: facebook.com/timferriss  LinkedIn: linkedin.com/in/timferriss See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Pablos Holman is a hacker and inventor and the author of Deep Future: Creating Technology that Matters, the indispensable guide to deep tech. Previously, Pablos worked on spaceships at Blue Origin and helped build The Intellectual Ventures Lab to invent a wide variety of breakthroughs. Pablos also hosts the Deep Future Podcast and is managing partner at Deep Future. This episode is brought to you by: Cresset prestigious family office for CEOs, founders, and entrepreneurs: https://cressetcapital.com/tim Maui Nui Venison​, delicious, nutrient-dense, and responsible red meat: https://mauinuivenison.com/lp/tim AG1 all-in-one nutritional supplement: https://drinkag1.com/tim Timestamps:[00:00:00] Start.[00:02:12] The first time I witnessed Pablos’ digital sleight of hand.[00:04:33] How did Pablos become what he considers to be a hacker?[00:08:04] The off-label mindset that makes a good hacker (like Samy Kamkar) great.[00:17:07] The magic of Rodney Mullen.[00:20:28] How Eric Johanson and Pablos gave life to adorable password thief Hackerbot.[00:23:44] Hacker self-defense and the zero-click exploit market.[00:27:11] International pockets of hacker density.[00:30:13] Conventions where modern hackers congregate.[00:30:48] Why, in geopolitics, technology is a game lost by the non-players.[00:33:05] The case to rally behind new nuclear power.[00:36:54] Sequencing priorities so the US can remain technologically competitive.[00:44:49] Evaluating risk and reward in deep tech investment.[00:50:40] Shoring up the shape of shipping.[00:56:59] How Pablos gained his name and famous frames.[00:58:48] Pablos is a possible-ist.[00:59:45] What makes Pablos an attractive hire for the world’s richest people?[01:02:06] From Silicon Valley to Seattle: the Blue Origin origin story.[01:08:55] Why Pablos prevails over his M-dash peers.[01:11:41] Zero Effect and WarGames: The only movies that matter?[01:15:58] A major security malfunction exploited by Major Malfunction.[01:18:30] The enigmatic Neal Stephenson.[01:19:38] Long-form lessons gleaned from Jeff Bezos and the Blue Origin mission.[01:27:15] For solving the world’s problems, communities are crucial.[01:31:03] Newlab PSYOPS.[01:34:44] AI and the ripple effects of China’s engineering-minded vs. America’s attorney-heavy leadership.[01:48:20] Unearthing like-minded inventors and innovators.[01:50:42] How Pablos learned salsa dancing via aikido vs. my own tango experience.[02:08:27] Why you should invest or get involved in deep tech.[02:14:45] Clearing up fusion confusion.[02:21:17] Making progress happen is a team effort.[02:24:19] 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-sponsors Sign 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/timferriss YouTube: youtube.com/timferriss Facebook: facebook.com/timferriss  LinkedIn: linkedin.com/in/timferriss Past 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 episode is a solo Q&A session where I answer a bunch of questions. We covered a ton of ground, from personal health protocols to professional frameworks and creative projects.  This episode is brought to you by: Eight Sleep Pod Cover 5 sleeping solution for dynamic cooling and heating: EightSleep.com/Tim (use code TIM to get $350 off your very own Pod 5 Ultra.) Monarch Money track, budget, plan, and do more with your money: MonarchMoney.com/Tim (50% off your first year at monarchmoney.com with code TIM) Shopify global commerce platform, providing tools to start, grow, market, and manage a retail business: https://shopify.com/tim (one-dollar-per-month trial period) Timestamps: [00:00:00] Start [00:06:00] Coyote retail distribution challenges and data gathering. [00:09:12] Elbow surgery recovery: sequencing, decongestion, Marc Pro device, peptides, BFR training. [00:16:14] California vs. Austin for builders, mechanical engineers, and tech startups. [00:19:06] Using AI for medical advice workflow (and cross-referencing with professionals). [00:23:51] Current supplement regimen and PAGG/AGG status. [00:31:54] California vs. Texas considerations for aspiring parents. [00:32:48] Saying "No" to good things for "Hell, yes" moments. [00:34:34] Philanthropy lessons learned since starting Saisei Foundation. [00:37:45] Something I've changed my mind about recently: intermittent fasting. [00:42:44] Precious items from childhood I still keep: D&D relics and marine biology books. [00:43:03] Bucket list hike: Glacier National Park. [00:43:42] How the catalytic chaos of publishing The 4-Hour Chef led to launching this podcast. [00:45:52] Bringing delight vs. sixth-gear, high-performance focus. [00:49:05] Thoughts on extended human fasting research from the Soviet era. [00:52:58] Most magical New Mexico experience: Mountain Cloud Zen Center meditation retreat. [00:53:22] Meta skills for the AI era: Hyper-adaptability and world-class learning. [00:54:01] The (real and ideal) future of CØCKPUNCH/Legends of Varlata. [00:59:47] Competitive chess training enhancement: glucose management, intermittent fasting, MCT oil. [01:06:31] Behind-the-scenes projects: Fusion, algae feed additives, meat alternatives. [01:08:32] Countries I wish I had visited earlier, and places I'd still like to see. [01:11:06] "Not yet" vs. "No" in early growth phases. [01:14:14] Post Coyote, do I have any future games in the works? [01:14:46] Over-ear vs. in-ear headphones for podcasting. [01:15:16] What's the uncrowded channel right now? [01:16:17] Recommendations for Dr. Mindy Pelz. [01:16:58] Robert Rodriguez and project juggling. [01:17:24] Fast neutron reactors and the Bugatti of ketones. [01:19:05] Extended family outings and Mahonk Mountain House. [01:20:31] NO BOOK meetup plans? [01:20:54] 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-sponsors Sign 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/timferriss YouTube: youtube.com/timferriss Facebook: facebook.com/timferriss  LinkedIn: linkedin.com/in/timferriss Past 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.

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: Helix Sleep premium mattresses: https://HelixSleep.com/Tim (27% off all mattress orders) Momentous high-quality creatine: https://livemomentous.com/tim (code TIM for up to 35% off) AG1 all-in-one nutritional supplement: https://DrinkAG1.com/Tim (1-year supply of Vitamin D plus 5 free AG1 travel packs) Timestamps: [00:00:00] Start. [00:14:43] Why I'm interested in ketogenic strategies for neurodegenerative prevention. [00:16:18] Mary and Steve Newport's ketone-linked temporary cognitive improvements. [00:18:18] A mechanisms overview for Alzheimer's/dementia. [00:21:25] The immune system as longevity's "fifth horseman" — and why metabolic control is key. [00:22:04] How to measure ketones and GKI. [00:23:00] Fasting vs. ketogenic diet. [00:24:18] There's nothing fishy about sardine fasting. [00:28:32] My hiatal hernia discovery and increased cancer risk concerns. [00:30:04] HSCRP as a superior biomarker to LDL for cardiovascular risk. [00:31:57] Glucose tolerance testing revelations and CGM importance. [00:31:57] Upgrading the metabolic machinery through keto without getting bored. [00:42:07] What do do if you, like Dom and me, are among the 30% who suffer from cholesterol hyperabsorption. [00:43:42] Dom's day-to-day diet regimen. [00:45:56] How Dom optimizes his aging dogs with ketones, SARMs, and supplements. [00:51:30] Supplementing for sleep disruption while fasting. [00:55:41] Why Dom doesn't have misgivings about melatonin. [00:59:15] Shingles prevention through fasting protocols. [01:00:15] Immune system modulation: Innate vs. adaptive, vegan vs. ketogenic. [01:03:54] Dom at 50-something: Current meal timing and composition. [01:05:57] Blue zone observations: Greek and Sardinian longevity habits. [01:08:16] Ketogenic diet initiation tips: MCT, electrolytes, and fasted cardio. [01:15:18] Ketone metabolic therapy for cancer. [01:18:15] The metabolic psychiatry revolution. [01:22:10] The soothing effects of hyperbaric oxygen and ketosis on seizure sufferers. [01:28:27] Metformin vs. berberine. [01:31:43] The low-dose neuroprotective potential of GLP-1 drugs. [01:34:58] NAD research: MIB-626 and stabilized forms for mitochondrial health. [01:39:48] Idebenone, CoQ10, and the Deanna protocol for ALS. [01:42:05] Dom's supplement short list: CoQ10, creatine, ketones, vitamin D, melatonin. [01:44:43] KetoNutrition.org, Metabolic Health Summit, Audacious Nutrition, veteran-focused research protocols, and other parting thoughts. * Show notes for this episode: https://tim.blog/2025/09/03/dr-dominic-dagostino-all-things-ketones/ 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-sponsors Sign 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/timferriss YouTube: youtube.com/timferriss Facebook: facebook.com/timferriss  LinkedIn: linkedin.com/in/timferriss See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Kevin J. Tracey, MD is president and CEO of the Feinstein Institutes for Medical Research at Northwell Health, a pioneer of vagus nerve research and author of the recent book, The Great Nerve: The New Science of the Vagus Nerve and How to Harness Its Healing Reflexes. This episode is brought to you by: Eight Sleep Pod Cover 5 sleeping solution for dynamic cooling and heating: EightSleep.com/Tim (use code TIM to get $350 off your very own Pod 5 Ultra.) AG1 all-in-one nutritional supplement: https://DrinkAG1.com/Tim (1-year supply of Vitamin D plus 5 free AG1 travel packs with your first subscription purchase.) Wealthfront high-yield cash account: https://Wealthfront.com/Tim (Start earning 3.75% Annual Percentage Yield (APY) from program banks on your short-term cash until you’re ready to invest. And when new clients open an account, they can get an extra fifty-dollar bonus with a deposit of five hundred dollars or more.) Terms & Conditions apply. The APY on cash deposits as of 09/26/25 is representative, subject to change, and requires no minimum. Tim Ferriss receives cash compensation from Wealthfront Brokerage LLC for advertising and holds a non-controlling equity interest in the corporate parent of Wealthfront Brokerage. See full disclosures here. Timestamps: 00:00 Tim’s intro: why he dismissed vagus-nerve hype 06:34 What the vagus nerve actually is, plus common myths 11:31 Breaking news: FDA approval for SetPoint’s RA implant + Kelly Owens’s turnaround 21:11 Inflammation 101: when healing turns harmful 31:37 Bioelectronic medicine: from lab insight to real devices 55:26 TNF, IL-1, and IL-6: immune drivers and what VNS modulates 56:06 Exercise & recovery: vagal signals, IL-6, and adaptation 56:30 Cold exposure & breathwork: sympathetic spike, parasympathetic payoff 59:04 Chronic inflammation today: prevalence, diagnostics, and uncertainty 59:53 Autoimmunity: genes, environment, infections 01:01:08 Stress hormones, personality traits, and metabolic fallout 01:05:41 VNS tech landscape: implants, focused ultrasound, and what’s just TENS 01:11:14 Ear maps, revisited: the real science behind auricular stimulation 01:27:52 Ulf Andersson: auricular TENS, famotidine, and a depression turnaround 01:36:48 Depression & inflammation: where VNS helps (and where it doesn’t) 01:41:38 Body-brain loop: how inflammation signals ride the vagus nerve 01:42:56 Why VNS can lift mood: a working theory 01:43:22 Ulf’s setup: electrode placement and twice-daily routine 01:44:37 Acupuncture, fertility, and plausible vagal links 01:47:23 Chronic pain through an inflammation lens 01:48:34 Neural “engrams”: how the brain can store inflammatory memories 02:02:35 Cervical TENS vs. true VNS: mechanisms and open questions 02:12:15 On stage with the Dalai Lama: blue energy and two vagus nerves 02:16:55 Closing thoughts: self-care vs. medical devices, and what’s next * 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-sponsors Sign 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/timferriss YouTube: youtube.com/timferriss Facebook: facebook.com/timferriss  LinkedIn: linkedin.com/in/timferriss Past 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.