Podbit · The Diary Of A CEO with Steven Bartlett
Creatine struggles to cross the blood-brain barrier in small doses. On days after poor sleep — especially common in perimenopause — doubling up to 10 grams can meaningfully restore alertness and cognitive performance where caffeine alone falls short.
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At 52:35 · chapter starts 52:07
Dr. Estima opens a bag of supplements to structure this segment, framing herself as a 'special category of nerd' who takes research-grade extras but is focused here on what matters for most women. Magnesium glycinate leads — easy to absorb, supports sleep, relaxation, and muscle recovery, with Dr. Estima habit-stacking it next to her salt and pepper at lunch and in her bathroom at night. Omega-3s (2–4g daily, kept in the fridge) are well-established for inflammation and cognition. Vitamin D3 with K2 — a pro-hormone rather than a true vitamin — is essential for sex hormone production and should be taken at 4,000 IU daily by virtually everyone, even those in sunny climates. Creatine (3–5g, previously seen as a 'bro supplement') is now embraced for women's strength, muscle volume, and cognition. Collagen (10–15g hydrolyzed) supports the frequently neglected joints, tendons, and ligaments. Vitamin C rounds out the stack as an antioxidant and collagen absorption enhancer. [1] — Dr. Stephanie Estima "The foundational supplement stack for women starts with magnesium glycinate for sleep and recovery, omega-3s for inflammation and cognition…" 49:27
Dr. Estima recommends every woman take 3 to 5 grams of creatine daily, paired with resistance training, for strength, muscle volume, and cognitive benefits.
A higher 10-gram creatine dose on days following poor sleep can help compensate for cognitive impairment, as creatine struggles to cross the blood-brain barrier in smaller amounts.
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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