Podbit · The Diary Of A CEO with Steven Bartlett
Every patient Dr. Gominak treated with the vitamin protocol — even lifelong night owls and shift workers — eventually reverted to falling asleep at 10pm and waking at 6am. Chronotype may be less about genetics and more about brainstem chemistry.
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At 21:08 · chapter starts 20:42
Steven Bartlett references his previous conversation with Matthew Walker on chronotypes — the idea that being a night owl or early bird is genetically determined. Dr. Gominak respectfully pushes back. While she acknowledges genuine genetic mutations that affect sleep timing exist, her clinical experience consistently contradicts the dogma: every patient she treated, regardless of lifelong sleep pattern, converged on falling asleep around 10pm and waking around 6am when their vitamin biochemistry was corrected. She extends this to shift workers — patients who had worked nights for decades and continued sleeping during the day even while on disability — and proposes that the human nervous system is fundamentally built for daytime activity. Owls have nocturnal biochemistry; humans do not. She also sketches the conditions when the epidemic started — ADHD, depression, fatty liver — linking them temporally to the 1980s indoor shift and noting that the COVID lockdowns produced an even more extreme version of the same pattern.
Non-alcoholic fatty liver disease was first medically described in the 1980s — the same decade that sunscreen, air conditioning, and computers became widespread, coinciding with the move indoors.
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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