Podbit · 2 Bears, 1 Cave with Tom Segura & Bert Kreischer
Bert Kreischer has lost 50 pounds, dropped 19% body fat, and hasn't had a drink in four months. His shows are objectively better sober. His daughter can see his ankle bones. He is planning to start drinking again in July anyway. He's at peace with all of this.
Where this was said
At 1:06:20 · chapter starts 1:04:19
The conversation starts innocuously: Nick asks whether Tom and Bert had to buy all new clothes after their weight loss. Tom's answer is practical — he overbought and then purged hundreds of items. Bert's answer expands into a full physical and psychological inventory. [1] — Bert Kreischer "Bert Kreischer has lost 50 pounds, dropped 19% body fat, and hasn't had a drink in four months. His shows are objectively better sober. His…" 1:06:20 He is down 50 pounds, at 19% lower body fat, with perfect blood work and 4 months of sobriety. His daughter Isla could suddenly see the bones in his ankles and fingers. His shows are objectively better. He is present, engaged, and clear. He has a confirmed relapse date in July and he is at peace with this. The emotional center of the segment, though, is Bert's description of what sobriety costs him: the hotel room ritual of a 12-pack, dimmed lights, and a solo three-hour session with Joy Division, Radiohead, or hardcore hip-hop. It is, by his telling, a transcendent flow state that he cannot replicate sober. Tom notes that it definitely doesn't sound like he has an issue with it.
Bert Kreischer announced he has lost 50 pounds, hasn't drunk in 4 months, and his body fat percentage dropped 19%.
Bert Kreischer dropped his body fat by 19 percentage points during his sobriety-driven transformation.
Bert Kreischer has not consumed alcohol in 4 months at the time of the recording, with a planned relapse in July.
Bert Kreischer, currently sober for 4 months, delivered a genuinely moving account of what he misses most: the hotel-room ritual of a 12-pack, dimmed lights, and a deep dive into Joy Division or hardcore hip-hop, completely alone. It's a flow state. It's a spiritual experience. It is also, by all accounts, a drinking problem.
Nick Kroll went to polo legend Nacho Figueras' private ranch outside Buenos Aires, rode a horse beautifully for the first time in his life, felt like the coolest person on the planet, and then his face erupted in a full allergic reaction from touching the horse's mane and then his own face. His companion did not stay over.
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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