Podbit · The Diary Of A CEO with Steven Bartlett
The fear of cortisol spikes during HIIT is misplaced. Cortisol rises during all forms of intense exercise — including strength training — because it's the mechanism that enables effort. For women with PCOS, both zone 2 cardio and high-intensity sprint intervals improve glucose disposal, making both valuable tools rather than threats.
Where this was said
At 58:12 · chapter starts 56:47
Dr. Estima offers a practical perimenopause tip: on nights with poor sleep — common during hormonal transition — doubling the creatine dose to 10 grams helps restore alertness and cognition, because creatine struggles to cross the blood-brain barrier in smaller amounts. Protein shakes are treated as a convenience tool for travel and dietary gaps, not a daily staple. The cardio conversation reframes the entire paradigm: rather than something done to 'burn off' food or get smaller, cardio should be approached as an investment in healthspan and lifespan — training for the decades ahead, not the Instagram post of today. [1] — Dr. Stephanie Estima "Creatine struggles to cross the blood-brain barrier in small doses. On days after poor sleep — especially common in perimenopause — doublin…" 52:35
Self-help fails because people are sold one universal cure by the hyper-responders who had a transformative result from it. The real problem is context: every method works for the right person at the right time, which is almost never you just because the author says so.
Spencer Greenberg was once so socially anxious his heart pounded just approaching a stranger. His therapist gave him homework: go to a bar alone, talk to 5 strangers. Starting with asking for the time, he worked up to asking men for hugs — and his anxiety fell dramatically in 6 months.
A person who flies regularly but obsessively checks weather forecasts before every flight is not doing exposure therapy — they're teaching their brain that flying is only safe with the ritual. Safety behaviors prevent the brain from ever learning that the feared thing is actually fine.
The worry-time technique assigns all worries to one scheduled slot (e.g. 5 PM). Every time a worry surfaces, you write it down and ban yourself from engaging with it until that time. When 5 PM arrives, most worries feel trivial and the act of batch-worrying exposes how little it actually accomplishes.
In a randomized study of 20 habit techniques, 'habit reflection' stood out: recall a past habit you successfully built, write down what helped you succeed, then apply those same strategies to your new habit. It works because it's self-adapting — it uses whatever worked for YOU.
The tiny habits technique — always having a minimal version of your habit you can do when life gets in the way — keeps the mental machinery of habit formation from breaking. Paradoxically, people given a tiny-habit fallback option were MORE successful at the full habit, not less.
Fears and worries act like playground bullies — they want to ambush you. But when you deliberately seek them out and choose the time of engagement, they lose their power. The volitional act of starting the fight on your own terms is one of CBT's most underappreciated insights.
Most downtime defaults are things you regret immediately after — phone scrolling, binge TV. 'Glad you did it' activities meet the same need for rest but leave you feeling like you spent your time well. The switch from a bad screen to a documentary, a book, or a walk costs almost no extra effort but compounds into identity over time.
You rarely control your first reactive thought. But you can train your second thought — the response to the trigger — by asking whether your initial reaction is the most helpful one and replacing it with something equally true but more constructive. Over time, that second thought becomes automatic.
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