Snapshot · The Diary Of A CEO with Steven Bartlett
Unlike estrogen, which falls at menopause, women's testosterone begins to drop precipitously in their 30s — with effects on libido, orgasm, and arousal starting before perimenopause.
Where this was said
At 13:22 · chapter starts 11:32
Female testosterone falls sharply in the 30s — not at menopause — causing reduced libido, slower orgasm, and less arousal, yet most medical charts omit it entirely. [1] — Dr Rachel Rubin "Testosterone isn't a male hormone — it's simply a hormone. Women produce it, and it starts dropping precipitously in their 30s, long before…" 12:18
Testosterone isn't a male hormone — it's simply a hormone. Women produce it, and it starts dropping precipitously in their 30s, long before menopause. The result: lower libido, slower orgasm, reduced engorgement and lubrication. Meanwhile, almost every medical textbook on the female hormonal cycle omits testosterone entirely.
Spencer Greenberg and Jeremy Stevenson analyzed almost 500 self-improvement techniques and found they all reduce to just 12 underlying psychological drivers.
Cold exposure has good short-term alertness benefits but the evidence base for long-term health benefits is much weaker than popularly believed.
In a randomized study of 20 habit-formation techniques run on hundreds of people, almost none of the techniques produced statistically meaningful results.
People given a tiny-habit fallback option (e.g. 10 squats instead of gym) were actually MORE successful at completing the full habit, not less.
The most effective habit-formation technique was 'habit reflection' — recalling a past successful habit, writing down what helped, then applying those lessons to a new habit.
A study found that simply scheduling enjoyable activities was as effective as standard cognitive behavioral therapy for depression, leading to its own therapy called behavioral activation.
The 'worry time' technique — deferring all worries to a designated time of day — helps people realize they have more control over worry than they thought and reveals it is less useful than it feels.
A study found that participants told to try to stay awake while in bed fell asleep faster than participants told to try to sleep — illustrating the paradox of direct effort.
Spencer Greenberg reduced his severe social anxiety dramatically in roughly 6 months through a structured exposure therapy hierarchy, culminating in asking strangers for hugs.
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