Podbit · The Diary Of A CEO with Steven Bartlett
You can't spot reduce, but you absolutely can spot build. The five muscle groups that create an hourglass figure — lateral deltoids, lats, glutes (max, med, min), adductors, and pelvic floor — each have specific functional benefits beyond aesthetics, from spinal stability to fall prevention.
Where this was said
At 35:30 · chapter starts 35:26
Drawing from her upcoming book 'Nothing to Lose', Dr. Estima maps out the five muscle groups that build both an hourglass figure and long-term functional health. Starting from the top: lateral deltoids ('bread buns') widen the shoulder line; lats ('angel wings') create a V-shape that makes the waist appear slimmer; the three glute muscles (max, med, min) provide the signature posterior shape while driving spinal and knee stability; adductors (inner thighs) create contour and help stabilise against falls; and the pelvic floor anchors it all. The prescription is approximately 10 sets per muscle group per week — achievable in just two training sessions if intensity (working to within 1–3 reps of failure) is high enough. [1] — Dr. Stephanie Estima "You can't spot reduce, but you absolutely can spot build. The five muscle groups that create an hourglass figure — lateral deltoids, lats, …" 35:30
To build the five key muscle groups for an hourglass figure, women should aim for approximately 10 sets of exercises per muscle group per week.
AI nailed Andrew Huberman's vertigo-vs-low-blood-pressure diagnosis because that pattern has been reported millions of times. But every patient's liver is different and data on liver surgeries is scarce worldwide — making solo robot surgery dangerous. The rule is simple: data abundance means AI can help; data scarcity means keep the human in the loop.
Fei-Fei Li's father had liver surgery performed by a da Vinci robot guided by a surgeon. The result: 10 times less blood loss than a typical procedure. This isn't replacement — it's the gold standard of human-machine collaboration, where the human's judgment and the robot's precision combine.
US drug overdose deaths fell from 110,000 to roughly 70,000 — the biggest CDC-recorded single-year drop ever. Men's rates fell 27% in one year, and the steepest decline of all was among 15–24-year-olds, down 37%. The crisis narrative around young men needs to make room for signs of genuine progress.
Kessler thought his grief expertise would protect him. It didn't. When his son David died unexpectedly, he found himself on the floor — and eventually realized that acceptance alone wasn't enough. That unmet need became the sixth stage: finding meaning.
Grief isn't just death — it's any unwanted change. Kessler lectured at Coca-Cola and General Mills not because they had lots of funerals, but because change management is grief management. People who grieve well live well.
Witnessing someone's grief isn't just emotional support — it's an essential act of healing. Kessler argues grief is a severance and connection heals it. But real witnessing has two steps: seeing the pain AND affirming the person's capacity to recover.
Avoiding grief isn't free — it's exhausting. Kessler's beach ball metaphor nails it: pushing a small balloon down is easy, but holding a massive beach ball underwater takes constant, draining energy. Unattended feelings don't disappear; they just consume you.
Most people try to control their environment to avoid triggers. Kessler flips this entirely: triggers aren't problems to manage around — they're a detailed map to your pain and your healing. Every trigger points directly to what needs attention.
Running from pain doesn't leave it behind — it accelerates the chase. Whatever we run from pursues us, and whatever we face transforms us. Both Kessler and Lewis Howes testify to knowing both roads firsthand.
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