Time-restricted eating or intermittent fasting means restricting one’s eating to a specific period during a 24-hours day – or going without food for a fixed number of days. There is a biological difference between fasting and time-restricted feeding. Fasting and eating establish different biological conditions in the body, so time-restricted feeding is the term used to describe the overall plan of restricting one's eating window as it's called to a particular phase of each 24-hour day, or in some cases two specific days within the week.

Time-Restricted Eating

If one's main goal is simply to lose weight, then it really does not matter what one eats provided that the number of calories burned is higher than the number of calories ingested. A study from 2018 looked at weight loss in people following one particular diet versus another particular diet. The basic conclusion of the study was that there was no significant difference in weight change between people following a healthy, low-fat diet versus a healthy, low carbohydrate diet with significantly more dietary fats in them.

Low-Carb & Low-Fat Diets Produce Similar Outcomes For Weight Loss

There are many factors that impact the calories burned part of the calories in, calories out equation. <ul><li>Some of those are obvious: the amount of exercise, type of exercise, basal metabolic rate, and how much energy one burns just sitting there. </li><li>Metabolic factors and hormones are also essential. Hormones, such as thyroid hormone and insulin, and growth hormone; testosterone, and estrogen levels will also profoundly influence the calories out, the calories burned component of the calories in, calories out equation.</li></ul>

The Biology Of Burning Calories

<ul><li>It pays off in the metabolic sense and in the health sense and in the weight maintenance or loss sense to not ingest any food in the first hour after waking and potentially for longer. </li><li>For the two and ideally three hours prior to bedtime, you also don't ingest any food or liquid calories for that matter.</li></ul>It’s important that the feeding window take place during the most active parts of the day

Time Restricted Feeding Protocol

It's essentially cleaning up dead cells and cells that are injured or sick. And this is a natural process that occurs mainly during sleep. Fasting of any kind does tend to enhance autophagy.Autophagic conditions can also be created simply by following a sub-caloric diet. When we're asleep, the bad cells are getting gobbled up and eaten. And the good cells also are undergoing certain repair mechanisms mainly related to, or at least governed by the circadian genes.

Autophagy

<ul><li>There are a few factors that are going to govern how quickly you transition from ingesting food to a fasted state, as you ingest your last bite or sip of calories, that's not when the fast begins. </li><li>Very large meals are going to take longer to digest than very small meals. So learning to gauge food volume is important.</li><li>Foods that include some fats or a lot of fats will tend to slow gastric emptying time.</li><li>Be aware of foods that lead to big steep rises in glucose like pure sugars. </li><li>Fibrous foods will also create a more long-lasting sustained release of glucose. </li></ul>

Effects of Specific Categories of Food

People think that they are on an eight-hour feeding window or six-hour feeding window, but when their data are analyzed (from fasting apps), it almost is always the case that they're actually on a feeding window that's one or even two hours longer than they think.It turns out that people cheat, but they don't cheat in any kind of obvious way. They might have, you know, a glass of wine after dinner, or they'll have a cup of tea and a little bite of a cookie.

Almost Everybody Underestimates Their Feeding Window

Relatively short feeding windows of say four to six hours do produce a number of positive health effects. Things like increased insulin sensitivity, which we know is good, remember type two diabetes is a reduction in insulin sensitivity improvements in beta cell function and the pancreas decreased blood pressure, decreased oxidative stress decreases in things like evening appetite. So positive health effects and psychological facts in general.However, they either produce no change in body weight, or they tend to produce even increases in body weight.

4-6 Hour Feeding Windows

This window seems to be very beneficial across almost all the parameters, like inflammation, weight, loss, fat loss, adherence, etc. Also, people's ability to stick to the diet seems quite good during the 8- hour feeding windows, but when people try and undergo very short feeding windows of four to six hours, it seems that they are overeating in that four to six hours, at least overeating with respect to their metabolic needs. The 7-9 hour feeding window produces all of the major health benefits of time-restricted feeding as well as being pretty straightforward.

The 8-Hour Feeding Window

<ul><li>In endurance athletes, it leads to a significant decrease in free testosterone (not to the extent that it should be avoided).</li><li>Studies in athletes have shown significant reductions in cortisol.</li><li>Shortening the feeding window to less than 8 hours can increase stress hormones and pro-inflammatory hormones and decrease some sex hormones</li><li>Effects on fertility: reducing food intake or food calories too much can have negative effects on the ovulation cycle in women and sperm count in men because signals in the brain are looking for good reproductive conditions without stress .</li></ul>

Effects Of Time Restricted Eating On Hormones

If your main interest is maintaining and, or building muscle, then it can be beneficial to ingest protein early in the day.You would still want to obey the foundational rule of no: not eating any food for the first hour post waking or at least the first hour post.

Protein Consumption & Timing for Muscle

You should allow yourself a transition period of anywhere from one week to 10 days in which you shift your feeding window by about an hour each day or so. And then once you establish a feeding window that feels comfortable for you and that you think you can maintain over time and you simply maintain that feeding schedule for at least 30 days (but ideally you would do that indefinitely.)

How to Shift Your Eating Window

<ul><li>Blood glucose and insulin go up when you eat and down when you don’t eat (barring type 1 or 2 diabetes)</li><li>What you eat has a differential impact on the rise in blood glucose (e.g., simple carbs and sugars will raise it the most, grains will raise it more than fibrous carbs like lettuce, etc.)</li><li>High blood glucose is correlated with mortality</li><li>Almost everyone has an increasing, resting blood glucose level as we age.</li></ul>

Blood Glucose & Feeding

It does seem that it can create significant weight loss and can help obese individuals because it can reduce resting blood glucose, and every other day fasting in many cases can produce more rapid effects on weight loss and reductions in blood glucose than time-restricted feeding. However, every other day type of fasting for most people is not going to be feasible. They're just not going to be able to do that for a long period of time.

Eating Every-Other-Day

One of the aspects of fasting that have drawn a lot of people to time-restricted feeding and fasting is the clarity of mind that people get. <ul><li>People don't have to think about when they're going to eat because they know when their eating window begins. They also don't have to think about regulating their behavior because they already know when they're going to eat and when they're not going to eat.</li><li> When you're restricting portions, you actually have to make decisions all the time.</li></ul>

Mental Focus And Clarity

It's all contextual. It depends on when you ate how much you ate and where you are in your circadian cycle.<ul><li>Anything that involves sugar in particular, simple sugars can potentially break your fast. </li><li>Drinking water, drinking tea, and coffee (provided it's black coffee) will not break your fast.</li><li>Eating 1 peanut when deep in a fasted state will not break your fast, eating a whole handful of peanuts might not even break your fast if you are in a very low glucose state.  If you just finished a meal that included carbohydrates, or it was a very large meal of any kind an hour ago, yes, indeed, eat<warningtag>ing one peanut could break your fast.</warningtag></li></ul>

What Breaks a Fast? 

There are not a lot of good studies exploring plant-based non-sugar sweeteners, like Stevia.Most people need to establish this for themselves. The best way would be to wear a continuous glucose monitor to go into a fasted state of either one hour or two hours, or maybe you've been fasting all night and then ingest Stevia in whatever form you want.

Artificial Sweeteners, Plant-Based Sweeteners

This episode I discuss the science and practice of fasting also called time-restricted feeding. I review the data on how limiting food intake to specific portions of every 24-hour cycle (or fasting longer) impacts weight loss, fat loss specifically, liver health, mental focus, muscle, longevity and more. I explain how "fasted" is contextual, and relates to blood glucose levels and their downstream effects, and how the depth of fasting can be adjusted with behaviors such as different types of exercise, or with glucose disposal agents. I also discuss the optimal fasting protocol: and both the absolute (non-negotiable) and variable (contextual) features of a fasting/time-restricted-feeding protocol that will allow you to get the most benefits. I also discuss what does and does not break a fast, the effects of fasting on hormones like testosterone and cortisol and on fertility. I also review how different feeding windows of 8 or 10 or 4 hours differentially impact the effects of fasting, and why the classic 8 hour feeding window came to be but also might be ideal. I discuss mechanisms and offer tools to discern the optimal fasting duration and timing for you.  Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman InsideTracker: https://insidetracker.com/huberman Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Introduction, Blood Glucose & Mortality, Mice Vs. Humans (00:06:02) Sponsors (00:09:42) Neuroplasticity Protocols & Online Lecture (https://youtu.be/Oo7hQapFe3M) (00:11:20) Feeding, Fasting, Performance (00:13:50) Calories-In, Calories-Out (CICO); Perfect Diets (00:19:48) Feeding-Induced Health Conditions  (00:25:33) Time Restricted Eating: When We Eat Is Vital (00:29:45) The Eight Hour Feeding Window  (00:31:26) Feeding Deep Into the Night Is Bad (In Humans) (00:36:33) Liver Health (00:39:45) Time Restricted Feeding Protocol: Rules (00:41:35) When to Start & Stop Eating (00:45:38) Gastric Clearance, Linking Fasting to Sleep (00:52:35) Effects of Specific Categories of Food (00:55:40) Precision In Fasting: Protocol Build (00:59:30) 4-6 Hour Feeding Windows (01:03:08) Protein Consumption & Timing for Muscle (01:08:13) How to Shift Your Eating Window (01:13:20) Glucose Clearing, Exercise & Compounds (01:22:37) Blood Glucose: Monitoring, mTOR & Related Pathways (01:27:40) Gut Health: Fasting, Clock Genes and Microbiota (01:29:15) Non-Alcoholic Fatty Liver  (01:32:00) Effects of Fasting on Hormones: Testosterone, Cortisol (01:38:40) Fertility (01:41:50) 8-Hour Feeding Window: Weight Loss Without Calorie Counting (01:43:20) Eating Every-Other-Day  (01:45:29) Adherence (01:47:15) Mental Focus & Clarity (01:49:12) Enhancing Weight Loss from Body Fat: Hepatic Lipase (01:53:15) What Breaks a Fast? Rules & Context (01:58:50) Artificial Sweeteners, Plant-Based Sweeteners (02:01:42) Glucose Clearing II, Cinnamon, Acidity, Salt (02:06:42) My Circadian Clock, Zero-App  (02:08:20) Odd (But Common) Questions (02:09:23) Effects of Sauna & Dehydration on Blood Glucose (02:11:12) The Ideal Fasting Protocol  (02:24:00) More Resources, Ways to Support Us, Supplements Title Card Photo Credit: Mike Blabac Disclaimer

Stashed ideas

Effects of Fasting & Time Restricted Eating on Fat Loss & Health | Episode 41

Consciousness is the experiential quality of existence. It's whatever feels to be us. Consciousness operates with sensory inputs (images, sounds etc) ... but ultimately is a black box form a scientific point of view. But since each of this experience is fundamentally personal we can not build on it. What we do is equate existence with what we can explain with words, abstract concepts and so on. These are important but they are not an accurate representation of existence.

Consciousness is LIGHTS ON

We live with the delusion we are the authors of our thoughts. That there is a small dictator in our brain thinking stuff. However upon investigation thoughts seem to come up independent of a self. Subjectively though just emerge. "You don't pick your thought or opinions"Meditation & psychedelics (LSD etc) are tools to break this spell. With consistence practice it become clear that the real freedom begins once these attachment to identify with our thoughts is let go. You are not the originator of consciousness, you are consciousness. Consciousness is a mediator between "us" and the reality.

Breaking the spell of self with meditation & psychedelics

At the extremes consciousness can be a side-effect of information processing (neurons firing in our brain causing this feeling of "being me") or panpsychism, the idea that consciousness is fundamental to the structure of the universe (atoms are conscious).Sam Harris is agnostic on the scientific issue. However while the scientific approach has merits, he thinks our methodology is wrong. We tend to break reality into mind and matter, a Western division that (upon investigation) does not match our lived experience.

The sources of consciousness

Sam Harris didn't try DMT, mainly because he does look at its effects as psychotic. After ingestion (usually through smoking) people are "teleported" to the center of the universe where they claim to meet aliens or angels. This fundamentally different than an "acid trip" (LSD) where your openness to reality heightens.

Psychedelics vs psychotic drugs

Sam Harris's problem with general AI is that it might get to a level where a robot behaves like a conscious being. And since conscious is a scientific mystery still we will have no other option but to believe them. Because consciousness is an experience more than an explanation. Life is not a something that can be explained but something that needs to be experienced. So we might have perfect imitations of conscious behaviour but we have no way of knowing if that's real or not.

AI and Conscious Robots

Sam Harris thinks free will is an illusion. He combined scientific materialism or Buddhism non-dualism to reach this conclusion. The practical element is just that hate stops making sense: "If we cannot assign blame to the workings of the universe, how can evil people be held responsible for their actions? In the deepest sense, it seems, they can’t be. But in a practical sense, they must be. I see no contradiction in this." Harris argues that once we accept the truth of determinism, we’ll be less concerned about assigning blame and seeking retribution via punishment.

The illusion of free will & the futility of hate

2 slow talking people discussing deep topics 

Sam Harris is an author, podcaster, and philosopher. Please support this podcast by checking out our sponsors: – National Instruments (NI): https://www.ni.com/perspectives – Belcampo: https://belcampo.com/lex and use code LEX to get 20% off first order – Athletic Greens: https://athleticgreens.com/lex and use code LEX to get 1 month of fish oil – Linode: https://linode.com/lex to get $100 free credit EPISODE LINKS: Sam’s Twitter: https://twitter.com/SamHarrisOrg Sam’s Website: https://samharris.org/ Sam’s YouTube: https://www.youtube.com/channel/UCNAxrHudMfdzNi6NxruKPLw PODCAST INFO: Podcast website: https://lexfridman.com/podcast Apple Podcasts: https://apple.co/2lwqZIr Spotify: https://spoti.fi/2nEwCF8 RSS: https://lexfridman.com/feed/podcast/ YouTube Full Episodes: https://youtube.com/lexfridman YouTube Clips: https://youtube.com/lexclips SUPPORT & CONNECT: – Check out the sponsors above, it’s the best

Psychedelics

Sam Harris @ Lex Fridman: Consciousness, Free Will & Psychedelics

Our bodies move all the time. Or, rather, we are loading our cells all the time, even when we are in a chair or bed at night. But many of our loads are static. We call the state of being loaded in one position for a long time sedentary.  Sedentarism is an unintended consequence of other ways we identify our culture: like being“well developed” or “technologically progressive,” etc.

Changing a sedentary culture

Everyone will have to think about ways to move more. For example, walking more can be a good program to improve your physical fitness levels. Aim for 100 steps per minute. If you're just getting started, your fitness-making pace might be slower. On the other hand, if you're already used to walking at 100 steps per minute, you might need to walk faster.   If you can't walk faster than 100 steps per minute, choose uphill or staired routes, or carry a load to challenge your fitness level.

It's not about running

"Sedentary culture" is currently part of the broader, overarching culture. But subcultures, including our individual culture, can also be sedentary. We would be moving more if society was set up to encourage or even require us to move more.  However, the most immediate benefits can be found in changing our personal culture, which can grow into a dynamic family culture. For example, the whole family can sign up for a running race.

Cultures and subcultures

Measuring your steps per minute can be boring. One way to challenge your pace is to use a song's beats-per-minute (bpm) as your stepping-rate guide.Beyonce’s "Crazy in Love" and Stevie Wonder's "Superstition" are 100 bpm songs. Try some 120 bpm songs for comparison, such as "I Wanna Dance With Somebody" by Whitney Houston, "Enter Sandman" by Metallica, or "Don’t Stop Believin'" by Journey. Check your pace by humming a few bars to see how your steps measure out. Spotify has playlists that organise songs by bpm.

Walking and BPM

Right now, “sedentary culture” is part of the broader and overarching culture. But subcultures—including our individual culture—can also be sedentary. These sedentary subcultures end up reinforcing the overarching culture, and around we go. So what can we do? Find out in this episode. Hint: this isn't all about running. Find the original post at: nutritiousmovement.com/changing-a-sedentary-cultureAnd the full post about pacing at: nutritiousmovement.com/the-best-walking-paceWe’ve teamed up with Softstar Shoes, one of our favorite minimal footwear makers, for a family-friendly event celebrating movement from the feet up! Join us on August 6th from 9am–1pm in Philomath, Oregon at the Softstar Workshop. Details at nutritiousmovement.com/softstar

Ep 128: Sedentary Culture/Active Nature

Hypomania is an extreme form of happiness. When it reaches a pathological level of happiness, you're not only feeling on top of the world, but therapists also think it's dysfunctional. Hypomanic means someone has a complete lack of impulse control. You talk without stopping in a way that people can't follow you. You do not need to sleep, so you don't. You are also taking high risks.

History is changed for the better by the hypomanic

Most people have a set range for their resting state of happiness, to which they eventually return regardless of what life events they encounter. However, the centre of gravity can shift.

Center of gravity to mood states

We all know what it's like to feel bad, and we all want to feel good more than we feel bad. For many philosophers and individuals in general, optimism/joy is the ultimate pursuit. However, being always positive does not mean being blind to real concerns. We can experience positive and negative emotions.

Optimism as the ultimate pursuit

The correlation between positive and negative emotions is only -0.3, meaning if being happy was the opposite of being unhappy, you would see a correlation of -1. So it suggests that people are fully capable of feeling some happy emotions, some negative feelings and mixed emotions.  Studies found that  "neurotic" people have rollercoaster emotions. However, you can have a high mood centre of gravity and hover around there stably.

Unhappiness and happiness are not photo negatives of each other

<ul><li>If you seem too happy, it may be an indication to others that you are low on empathy.</li><li> You may be perceived by others as naive and insensitive to people who are not in a very good mood at the time. </li><li>Dispositional optimistic people tend to be biased to only pay attention to the good sides. But this can be manipulated. “Hey, they’re looking over here. While they’re looking at the glass being half-full, we can exploit this blindness that they have. I’m going to sell them a horse.” </li></ul>

Being positive can be exploited

Well into older adulthood, adults are happier than they were when they were younger. Research suggests that's because older adults tend to selectively look at the pretty picture and ignore the ugly picture. This attentional engine that filters out reality and pushes feelings around attention is the gatekeeper for everything.  However, we don't want to ignore inequality, death, sadness, and loss even if we could be 10 out of 10 on happiness because there's something other than happiness, like character.

People get happier on average as they get older

You do not have to be rich to control where you pay attention.  The optimists of the world tend not to be hanging out on their couches, staring at their half-filled glasses. Instead, they're starting non-profits or becoming teachers. They acknowledge that there are objective disadvantages but look at the good side too.

Happiness is a privilege

A 2013 TIME magazine survey found that 90% of people consider themselves optimists. <ul><li>But happiness varies by national culture. For example, Denmark and Finland are considered very happy. In 2015, the least happy country was Togo, but a 2021 report showed that Afghanistan was the least happy country.</li><li>America may be more optimistic because they have a very strong religious belief and a very strong belief in an afterlife. If you want to think about a reason to be optimistic, it would be believing that your ending will be better than now.</li></ul>

The happiest people in the world

The causal influence of happiness goes from happiness to doing better at work. When you're doing better at work, it makes you happier.  Yet, die-hard optimists should understand that there may be occasions where you should tone it down a little for the sake of others. Pessimists should maybe jack it up a little bit because it's a free pass toward improving your outcomes.

The casual influence of happiness on future outcomes

If you diagnose yourself as an optimist, you might want to ensure you are at least noticing when the glass is half-full and for whom the glass is half-full, who doesn't have a glass at all, and who has two glasses.  For pessimists, notice your attention. Consider which part of the picture you are obsessively dwelling on. Yet, both optimists and pessimists would understand the reality of cycles because there are virtuous and vicious cycles: being unhappy, negative and hyper-critical can be a spiral downward. But they can also join virtuous upward spirals.

Ensure you're not neglecting the bigger picture

 In this special episode of No Stupid Questions, Stephen Dubner and Angela Duckworth discuss the consequences of seeing every glass as at least half-full. 

489. Is “Toxic Positivity” a Thing?

There are many barriers that prevent you from changing your mind: ego, overconfidence, inertia, and cost.  Politicians who change their minds lose face; family and friends who change their minds are mocked. Yet, we are encouraged to change our minds. The world can’t progress and improve unless some people are willing to change their minds.  Understanding how opinions are formed can help us to get better at changing our minds.

Changing your mind comes at a cost

We get less open to novelty as we get older. In late adolescence and early adulthood, there’s a sudden craving for novelty. By the time you’re middle-aged, you’re less likely to try anything new for the rest of your life.  There are many reasons why it is easier to change your mind when younger. It could be that your brain is more plastic then, your positions are less entrenched, so it’s less costly to change them, or that the stakes are lower - the fate of the world doesn’t rest on your decisions.

It’s easier to change your mind when you're younger

People don’t just take facts, draw conclusions from them, and then base their opinions on that. They start out with an emotional commitment to a certain idea, and then use their cognitive powers to organise facts to support what they want to believe.  We tend to see the world and cherry-pick facts that support our version of the world. It takes a really big external shock that clearly proves you’re wrong to change your mind.

Changing your mind starts with an emotional commitment

When we talk about changing our minds, we should acknowledge that every situation is different.  There are many reasons why someone in your family holds a position you find objectionable. Maybe you think they’re ignoring the facts, or you feel their position lacks moral reasoning, or they find pleasure from an idea you disagree with, or simply hold the opposite position because it is the opposite.

Every situation is different 

We can be so invested in our beliefs even if we suspect they are wrong. The incorrect ideas may actually provide some benefits to us. For example, when an expert who has dedicated their career to a certain policy or line of thinking faces new information, they may feel uncomfortable disrupting a consensus.

Invested in beliefs even if they are wrong

Even in the absence of evidence, the belief that we are right can contribute to our reluctance to change our minds.  A study that surveyed over 200 managers at a British restaurant chain, who had detailed feedback about their performance every quarter, found that only 25 percent were accurate about the quintile of the performance distribution they were falling into. 47 percent of managers were overconfident about it.

Overconfidence contributes to the reluctance to change our mind

People who refuse to change their minds often have self-enhancing selective memories. They remember good outcomes and tend to forget bad ones.

Selective memories

If you’re forced to give an explanation on any strong opinion you hold, you have to really understand and even confront the fact that you might not understand.  But when you give reasons, the people you try to convince may be more interested in talking about their feeling about the subject, what they like, and what they don’t like.

Clear facts don't change minds

It’s really hard to change someone’s mind, but if you’re going to try, you should try to get them to change their own minds by asking them to assume your perspective and explain why you might be right.  <ul><li>Try to get people to step outside themselves and think about the issue from an objective perspective and disconnected from their own interests. </li><li>Ask them to explain, not reason, the nuts-and-bolts level of how something works. </li></ul>However, people often can’t explain their own reasoning. This is known as the “illusion of explanatory depth.”

How to change someone’s mind

Psychologists Rozenblit and Keil asked people how well they understood how things worked. Then they asked them to explain in as much detail as they could how it works. People struggled until they realised they couldn’t. When they were asked again how well they understood, their confidence in their understanding was lowered.  The source of the illusion is that people fail to distinguish between what they know from what others know. For example, a plumber knows how a toilet works. You know the plumber or know how to find a plumber, giving you the illusion that you know how a toilet works.

The “illusion of explanatory depth”

The solution to changing people’s minds is not to give them the necessary information. Instead, we depend on others and hold our beliefs because the people around us have those beliefs.  Even if people with opposing views have the same information, they might have different experiences in their past, different influences, and will interpret the exact same article differently depending on what their initial position was.

We are more likely to believe what other people around us believe


Well-educated people who consume a lot of information tend to hold disproportionately extreme views, possibly because they’re good at seeking out information that confirms their prior knowledge and ignoring information that might run counter.

Holding extreme views

Many people are bad at creating diverse, well-balanced networks. They struggle to listen to opposite voices and change their minds. One reason is that we are hardwired to divide the world into "us" and "them's." And not to be like the "them's". <ul><li>Studies show that the best way to turn "them's" into "us's" is to take somebody else's perspective. Try to go through what somebody else's rationalisations are. </li><li>Individuate somebody. Do they like the same pets you do? Do they love their kids like you or sing lullabies to them?</li><li>Give people enough contact around a shared goal, and they'll turn into "us's".</li></ul>

The antidote to inflexible thinking is balance

There are a lot of barriers to changing your mind: ego, overconfidence, inertia — and cost. Politicians who flip-flop get mocked; family and friends who cross tribal borders are shunned. But shouldn’t we be encouraging people to change their minds? And how can we get better at it ourselves?

Effects of Fasting & Time Restricted Eating on Fat Loss & Health | Episode 41

Sam Harris @ Lex Fridman: Consciousness, Free Will & Psychedelics

Ep 128: Sedentary Culture/Active Nature

489. Is “Toxic Positivity” a Thing?

How to Change Your Mind (Ep. 379 Update)

It's time to

READ

LIKE

A PRO!