Snapshot · The Diary Of A CEO with Steven Bartlett
Non-alcoholic fatty liver disease was first medically described in the 1980s — the same decade that sunscreen, air conditioning, and computers became widespread, coinciding with the move indoors.
Where this was said
At 24:50 · chapter starts 20:42
Steven Bartlett references his previous conversation with Matthew Walker on chronotypes — the idea that being a night owl or early bird is genetically determined. Dr. Gominak respectfully pushes back. While she acknowledges genuine genetic mutations that affect sleep timing exist, her clinical experience consistently contradicts the dogma: every patient she treated, regardless of lifelong sleep pattern, converged on falling asleep around 10pm and waking around 6am when their vitamin biochemistry was corrected. She extends this to shift workers — patients who had worked nights for decades and continued sleeping during the day even while on disability — and proposes that the human nervous system is fundamentally built for daytime activity. Owls have nocturnal biochemistry; humans do not. She also sketches the conditions when the epidemic started — ADHD, depression, fatty liver — linking them temporally to the 1980s indoor shift and noting that the COVID lockdowns produced an even more extreme version of the same pattern.
Every patient Dr. Gominak treated with the vitamin protocol — even lifelong night owls and shift workers — eventually reverted to falling asleep at 10pm and waking at 6am. Chronotype may be less about genetics and more about brainstem chemistry.
Making the first hour of your day high-cortisol and the last hour low-cortisol is described as the single most impactful daily habit for mood, focus, alertness, stress resilience, and sleep quality.
A Washington University in St. Louis study found that a great night's sleep produces attention-improvement effects effectively equal to Ritalin.
In the 4 to 6 hours after exercise, dopamine and norepinephrine are elevated, making you more alert and better able to focus — unless you've exercised to exhaustion.
The physiological sigh — two big inhales followed by a full exhale — was discovered by physiologists in the 1930s and is the fastest way to reduce autonomic arousal.
Doing just 10 deliberate exhales throughout the day can significantly elevate heart rate variability by the evening, by repeatedly activating the vagal sinoatrial node pathway.
For nicotine to have a genuine cognitive-enhancing effect rather than merely rescuing withdrawal deficit, Huberman recommends using it only once or twice per week at 3–6 mg.
Because vaping can be done anywhere and is more palatable, people consume far more nicotine via vaping than they ever did smoking, potentially making vaping more dangerous in aggregate despite being safer per puff.
Huberman reported that two injections of approximately 100–200 micrograms of BPC-157 eliminated persistent shoulder pain that had resisted months of other interventions.
Huberman reported that on nights he used the peptide pinealon, he achieved 2.5 to 3 hours of REM sleep inside 6 hours — an unusually high proportion normally only found in the final hours of longer sleep.
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