Podbit · The Diary Of A CEO with Steven Bartlett
Patients who took vitamin D alone for 2+ years came back with burning in their hands and feet, joint pain, and autoimmune symptoms. The vitamin D was driving repairs that burned through their B vitamin reserves — and their doctors called it lupus.
Where this was said
At 57:15 · chapter starts 56:55
Dr. Gominak describes testing B100 (a B-complex with 100mg of each B vitamin) on herself and her patients simultaneously. The result was chaos. She developed restless legs on 400mg of B5 alone; stopping it resolved her buttock pain within a day. Patients who tried the 400mg dose reported feeling like they were 'crawling out of my skin' — too agitated to sleep, the very problem they were trying to solve. But the patients who stuck with B100 (the full complex at 100mg each) or later broke it into B50 (50mg of each) reported that their sleep normalised, pain disappeared, and they felt 'great.' The lesson was stark: B vitamins, like vitamin D, have a Goldilocks zone. Too much acts like caffeine and prevents sleep. Too little produces the same symptoms as before. The body has a specific amount it wants. This trial-and-error process — spread across a small population of her own patients — became the empirical foundation for the Right Sleep Protocol's B50 dosing recommendation.
Spike your cortisol in the first 1–3 hours of your day — with sunlight, hydration, exercise, or caffeine — and you set up elevated mood, focus, and stress resilience for the rest of the day. Miss that spike and you get a flat cortisol curve: brain fog, poor learning, and bad sleep. The bookend is equally important: dim lights, no caffeine, and wind down the final hour.
Bottom-up impulses — just eat the cookie, keep scrolling — are driven by deep brain structures. Top-down prefrontal control is the thing that lets you wait, learn, and grow. Every small act of choosing the harder thing, from picking up trash to doing the workout you dread, greases that top-down circuit — and it transfers to everything else.
A Washington University in St. Louis study found that the attention-improvement effects of Ritalin are effectively equal to a great night's sleep. Stimulants also stunt growth and reduce sleep quality. The new direction is combining lower medication doses with genuinely better sleep — not replacing sleep with pharmacology.
Two big inhales through the nose, then a full exhale to empty — that's the physiological sigh. It fires a specific vagal pathway to slow your heart rate, offload CO2, and tip the autonomic nervous system toward calm instantly. Doing just 10 deliberate exhales throughout the day measurably elevates HRV by nighttime.
Presence isn't a state you fall into — it's something you actively produce by anchoring perception to the immediate environment. Ask 2–3 trivially specific questions about your surroundings (how many cans, what does it smell like) to pull your brain out of past/future mode. Then deliberately choose what to think or say next. That's it.
Acknowledge the thing, feel all of it, uncouple the emotion from the memory, then transmute the experience into something meaningful. Most people stall at step 2 — feeling the feelings — and never reach uncoupling. An entire generation is stuck there, confusing emotional processing for healing. Moving through all four is the actual path out.
Nicotine creates a uniquely alert-and-calm state ideal for learning — but only at low doses used occasionally. If you're using 3–6 mg pouches multiple times a day, you're not getting a cognitive enhancement, you're just rescuing yourself from withdrawal. For a genuine performance effect, use it once or twice per week at most.
Two injections of BPC-157 (100–200 mcg) eliminated shoulder pain Huberman couldn't shift for months. The peptide pinealon gave him 2.5–3 hours of REM sleep inside 6 hours — an effect that persisted into subsequent nights and scaled down to just once per week. Neither is in the book because the human data aren't there yet, but the animal evidence is strong.
Long, slow cardio builds capillary networks and mitochondrial richness; high-intensity intervals push VO2 max. You don't need huge volumes of either. Huberman's protocol: one 45–60 minute long slow session, one near-maximal effort HIIT session (Airdyne 20-on/10-off for 6–8 rounds), and one medium 30-minute effort per week. That's the complete cardio picture.
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