We all know how indisputably good exercise is for you. Yet a lot of folks still find it a struggle to engage in much physical activity. To understand the reason that this conflict and tension exists and how to overcome it, it helps to understand the lives of our human ancestors. Though, not the way the popular culture understands them, but the way someone who's actually studied them understands them.

My guest is such an expert guide. His name is Daniel Lieberman, and he's a Harvard professor of human evolutionary biology and the author of Exercised: Why Something We Never Evolved to Do Is Healthy and Rewarding. Today on the show, Daniel shares what we can really learn from our ancestors as to our modern relationship with exercise, while debunking some of the popular myths about our hunter-gatherer history. We begin by talking about how very recent, and actually quite weird, the whole concept of exercise is. We then discuss the fact that our ancestors were not the natural super athletes we typically imagine, what their state of physicality was really like, and how understanding their lifestyle can help us understand the competing interests going on in our own minds and bodies that can leave us feeling ambivalent about getting up and moving around. We then discuss if, as it's been said, "sitting is the new smoking," and the less and more healthy ways to sit. Daniel unpacks whether we're evolved for running, how our ancestors' strength compares to our own, and whether or not exercise helps us lose weight. We end our conversation with how this background on the past can help us in the present, by showing us the two factors that are critical in helping us moderns make exercise a habit.

Get the show notes aom.is/exercised.

#691: What You Can (Really) Learn About Exercise from Your Human Ancestors

Personal responsibility, the ability to own up to one's mistakes, is a foundational element of character. It's also the only way we can grow and get better. But as anyone with any experience being human well understands, dang, it sure can be hard to do.

My guest today explains why, and how you can yet rise to meet this important challenge. His name is Elliot Aronson, and he's a social psychologist and the co-author of Mistakes Were Made (But Not By Me): Why We Justify Foolish Beliefs, Bad Decisions, and Hurtful Acts. Elliot first explains how and why we engage in self-justification to avoid facing our mistakes, and how this process is driven by the phenomenon of cognitive dissonance. We then discuss how once you make a decision in a certain direction, good or bad, you become more entrenched in your attitude about it and more likely to continue down that same path, and how this phenomenon represents what Elliot calls "the pyramid of choice." We end our conversation with how we can learn to approach the mistakes of others with more generosity, and our own mistakes with more honesty.

Get the show notes at aom.is/mistakes.

#693: Why Is It So Hard to Admit You Were Wrong?

Victims make excuses. Leaders deliver results.

Your excuses are liars, your doubts are thieves. The more times in a day that you rationalize why you can’t become all that you wish to be or handcraft the life that your best self wants, the more you’ll hardwire the neural circuit of that belief into your brain.

And that which you keep practicing is that which you’ll become a pro at. We become amazing at the things we repeat.

If you keep excusing away your power to do remarkable things, grow stronger amid adversity, and live the life of your ideals, you won’t do the work required to realize these feats.

So your very mental habit will become a self-fulfilling prophecy. And actually limit the glory of your potentially awesome reality.

The Game-Changer's Protocol

The county with the worst drug overdose rate in the country is attempting to prosecute the massive companies that fueled its crisis.

Science Friday

In West Virginia Opioid Trial, Residents Want Justice From Drug Distributors

Coyote Canyon is a wilderness area behind my daughter's house where coyotes gather and howl before taking off for their nightly foraging. Little Tujunga (pronounced "Tuhunga") is a river running through the Angeles Forest near a house I lived in five decades ago. Half my ideas for this piece came from onshore guitar ruminating. The rest was improvised in studio. Emma was my close and sweet companion during this period, a lifelong deep friend. I composed her song one evening at the kitchen table of our place while she was cooking. Tumbleweedin' describes a desert tumbleweed storm. I menaced every inch of the Yamaha, recreating the effect of these windblown monsters screeching along boulders, smacking into cactus and anything else in their way at often impossible speeds, following the whims of the heavy winds. This song was completely improvised at the moment in studio and forgotten. Roy's Rain is a tribute to my great good friend and musician killed in a car accident in 1973. I found For Marsha Version 2 on a well-worn studio tape. It's a variant of the same composition on the Gentle Wilderness album. I like this loose and flowy version. Movin' On has one thing on its mind - getting away fast and now. Going Home is my improvised take on an American root song. The above seven were recorded between 1972-1975. Three Sisters was recorded on a 20-minute studio break in 1999 describing three barren red hills somewhere in the Arizona desert, a cherished location.

The latest in a series of reissues spawned from Imaginational Anthem Volume 8 : The Private Press, following Conklin/Blum - Jackdaw, Tom Armstrong - The Sky Is An Empty Eye, and Rick Deitrick - Gentle Wilderness and River Sun River Moon, Russell Potter - A Stoneâ€™s Throw and Neither Here Nor There.

Coyote Canyon

Emma by Rick Deitrick

Freya Lily's second single of 2022. An epic soaring ambient electro track - there's a sense of driving urgency but the only percussion is that of the piano keys.

Soaring

I play the saxophone as a hobby.
And I am trying to compose with a garageband.
Thank you for listening.

iPad
garageband

Sax : yanagisawa A-902
Mouthpiece : MEYER 5MM
Reed : Vandoren V16 2 1/2

Recorder : TASCAM DR-05

Boys Be

https://www.spitfireaudio.com/shop/a-z/steel-drums/

All We Do - Homay Schmitz

Over the past decade, there's been an emerging focus on the importance of sleep. Thousands of books and articles have been put out which drive home just how central sleep is in our mental and physical health. This emphasis on sleep has had the positive effect of motivating people to better prioritize it. But, there's been a downside to all this sleep talk as well: people are getting more stressed out if they're not getting the kind of sleep they think they're supposed to.

My guest today says that ironically, stressing about sleep may be exactly what's hurting your sleep. His name is Dr. Chris Winter, and he's a neurologist, a sleep specialist, and the author of The Sleep Solution: Why Your Sleep Is Broken and How to Fix It. Chris and I begin our conversation with why we get sleepy, and how people sometimes confuse fatigue with sleepiness. We then get into the real dangers of sleep deprivation, but how you probably shouldn't worry about them if you have common problems with falling and staying asleep. We then talk about how many hours of sleep you actually need, how you may be stressing yourself out trying to get more than is necessary, and why it's best to compare your varying hunger for sleep to your varying hunger for food. Chris unpacks what insomnia is, and how it's not just an inability to sleep, but your response to that inability, and the extent to which insomnia is rooted in fear. From there we turn to the disparity that often exists between the perception and the reality of how much sleep you're getting, and the fact that there's a good chance you're actually getting more sleep than you think. We then discuss creating a plan for what to do when you can't sleep, which may involve spending less time in bed, or in fact relishing the time you spend lying in it awake. We end our conversation with when you should and shouldn't nap, and when you should see a sleep doctor about your sleep problems. 

Get the show notes at aom.is/sleep.

#661: Get Better Sleep by Stressing About It Less

Going all the way back to the laconic Spartans, the ability to be succinct in one's communications has been to others a sign of strength and a well-appreciated gesture. But it's a skill that's never been more important than it is today, when people are bombarded with information and don't have the bandwidth to digest long and convoluted messages.

My guest today is an expert in helping people get to the point, the founder of the BRIEF Lab, and the author of Brief: Make a Bigger Impact by Saying Less. His name is Joseph McCormack, and we begin our conversation with how his work grew out of his development of a communications curriculum for the military's special operators. We then discuss how being brief is not just about conciseness but first about achieving clarity, and the high costs of not shaping our communications with these qualities -- especially in a world where attention is a scarce resource. Joe explains why it's actually harder to exercise verbal discipline than it is to use lots of words, and four techniques to make your messaging clear and concise. We then discuss how to apply these techniques to shortening meetings, condensing emails, and distilling how you describe your role when people ask what you do. We end our conversation with how to create more meaningful interactions during fluid conversations by actually preparing for these encounters, rather than simply trying to wing it. 

Get the show notes at aom.is/brief.

#666: The Power of Brevity in a Noisy World

When you were a kid, you not only went to school, where you did academics, art, and PE, but you probably also took extracurricular lessons in music or sports, and likely even taught yourself things like how to do magic tricks.

Now that you're an adult, can you think of the last new skill you learned?

My guest today explains why there's a good chance that you'll struggle to answer that question, and how that's a tragedy you ought to do something about. His name is Tom Vanderbilt, and he's the author of several books, including his latest, Beginners: The Joy and Transformative Power of Lifelong Learning. Tom and I discuss why his daughter's desire to learn chess inspired him to spend a year learning the game himself, as well as to take on a project of learning other new skills. Tom explains the reasons adults give up learning, and why, while it is harder for adults to learn new things than it is for children, it's still worth becoming a novice all over again. We then explore how to harness the beginner's mind, using Tom's experiences in learning how to sing, surf, juggle, and draw as examples. We end our conversation with Tom's takeaways from his experiment, and how becoming a lifelong learner is really all about pushing through the mental barriers that hold us back from the many possibilities for growth that remain in adulthood.

Get the show notes at aom.is/lifelonglearning.

#693: Why Is It So Hard to Admit You Were Wrong?

The Art of Manliness

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