Ageing is for everybody. However, you can have two people of the same chronological age, they’re the same years on the planet, but if you look at their cells, one person might have a lower biological or cellular age. Making different lifestyle choices will affect your biological age.

We have two ages

Each cell in our bodies has a limited number of times it can divide. The number of times your cells can divide is determined by the rate of loss of the protective caps of each chromosome at each cell division.  These caps are called telomeres. Telomeres are similar to the plastic cap on your shoelaces that prevent the lace from fraying. Once the telomeres are gone, the DNA is unstable and stops dividing. Lifestyle factors like poor diet, inflammation, or lack of movement can increase your cell divisions and the rate you’re losing the telomeres on your chromosomes.

Why we age

Our bodies need a lot of movement to operate fully. In almost every single medical issue, movement is listed as something that can prevent or restore an issue.  <ul><li>Movement protects muscles and joints.</li><li>A lack of exercise can affect the health of your eyes, your brain, and your digestion.</li><li>It can negatively impact your energy levels, lipid panel results, or how well you feel each day.</li><li>A lack of exercise can cause your cells to age faster. </li></ul> This doesn’t mean that we need to be marathon runners. Instead, we need to find ways to increase our habitual activity levels.

Our bodies require movement

Movement and exercise are separate ideas. There are three different useful definitions when it comes to moving more.<ol><li>Movement is the broadest category. It is any time you change the load on your body parts. </li><li>Physical activity is within the broader frame of movement. It is any time you move your body to get something done, whether that’s exercise or chores around the house, etc.</li><li>Exercise is a sub-category of physical activity. It usually has a predetermined duration and mode. “I’m going to take a walk for 20 minutes.”</li></ol> From a public health standpoint, we need to do physical activity.

How to move more

Most of our culture will see itself as promoting convenience,  yet convenience is almost always about reducing the movement it takes to do something. In our modern culture, we do many things with the movement of the finger, such as using our smartphone or iPad or even ordering food or groceries. Before, we had to walk into a grocery store and move around.

Movement and culture

Our day can be broken into five categories:S - Sleep timeL - Leisure timeO - Occupation or our workT - Transportation, moving from point A to point BH - Home We need to get movement in all our domains. Exercise will fit into the leisure category. We can opt for active transportation, such as walking somewhere or riding a bike.

The SLOTH economical model to get more movement

There is a range of nutrition that we need. If kale is the best food and you only ate kale, you’d be ill because kale is not enough by itself. Movement nutrition is the same way. You could be a regular exerciser and not get enough elbow extension and flexion. Maybe your left ankle, even tho you take a walk every day, doesn’t move very much. Perhaps you cycle every day, but it doesn’t help the hip bones in terms of weight-bearing.

Not just moving but getting more of your parts moving

You’re never not moving. We’re under a gravitational load all the time. But if you’re sitting in a chair for nine hours a day, that is the movement food you’re eating the most.  So if you’re sitting at your desk all day, maybe stand for a portion of work or adjust your position in the chair a bit. Or schedule a time to take a lap around the office.

You're Never Not Moving

Biomechanist, author, and movement expert, Katy Bowman, M.S. on how to age dynamically.

For some context, this was how Katy's talk was written up by the presenters at the library: Biomechanist, author, and movement expert, Katy Bowman, M.S., will provide an engaging and interactive presentation on how to age dynamically. Katy will cover the difference between movement and exercise, why both the whole body and each body part needs its own dose of movement, and how to fit more movement throughout each day. Katy’s books, including Dynamic Aging, can be found in print and eBook at the library.Find all of Katy's audiobooks at nutritiousmovement.com/audiobooks

health

Health

exerciseandfitness

Exercise & Fitness

podcasts

Podcasts

For some context, this was how Katy's talk was written up by the presenters at the library: Biomechanist, author, and movement expert, Katy Bowman, M.S., will provide an engaging and interactive presentation on how to age dynamically. Katy will cover the difference between movement and exercise, why both the whole body and each body part needs its own dose of movement, and how to fit more movement throughout each day. Katy’s books, including Dynamic Aging, can be found in print and eBook at the library. --Find out more about the Wheat Retreat at https://www.nutritiousmovement.com/product/wheat-retreat/

Although the world is becoming mostly sedentary, our bodies still require a wide variety of daily movements in order to work well. Many of us struggle to get regular exercise, but even that can fall short of nourishing the body from head to toe. How can we move more—a lot more—when we have sore, stiff parts and overly busy lifestyles?  Join Katy Bowman M.S., biomechanist, author, and movement educator as she combines big-picture lessons on biomechanics, kinesiology, physiology, and natural human movement with simple and practical solutions and exercises to get all your body parts moving better. Katy’s lighthearted and funny approach helps us all put the movement back in our lives, and the joy back in our movement!

Move Your DNA with Katy Bowman

Ep 132: How Movement Fits into Intentional Aging

Ralph Waldo Emerson was one of the most beloved poets and writers in American history.  In his 1836 essay "Nature", he formulated and expressed the philosophy of transcendentalism.  Emerson explains that people should rely less on second-hand information, inherited and institutionalized knowledge, and instead choose a personal understanding of the universe.

Choosing Your Ideas

Since the dawn of civilization, humans have been at war with each other:   a battle of ideas or an actual physical invasion of a country. We seem to never run out of ways to argue with each other. Ralph Waldo Emerson would say we can't quit because we've been using the wrong strategy. Instead of relying on the theories and narratives of other people to make sense of the world, we should emphasize coming up with new ideas ourselves.

Why Humans Wage War

Emerson stated that we can become self-reliant by an intense individual intentional relationship with nature (anything that is not"I" - such as art, language, our physical bodies, etc.) Two mistakes:<ul><li>Not paying attention but allowing distractions. </li><li>Seeing ourselves in relation to how we already think about nature. </li></ul> To truly connect with nature, we need our own experiences and interpretations.

How To Become Self-Reliant

Emerson believes that part of coming up with new ideas means coming up with new answers to old questions. Seeing nature in a new light in the absence of old narratives can potentially change how we see everything in our society. Emerson thinks we will then notice many things we would otherwise take for granted.

The Meaning Of Nature

Emerson views nature as:<ul><li>A provider (food and water, raw material)</li><li>A role model. Even when nature seems chaotic and inconsistent from one perspective, but different when viewed from a distance.</li><li>Providing exercise (hiking, swimming)</li><li>Giving medicinal ingredients.</li><li>A holistic process. When studying the macrocosm of nature, we can understand the microcosm of ourselves.</li></ul>

The Purpose Of Nature

Everything that we consider to be a vital part of human life is derived from the process of nature. Yet, we want to believe that we have conquered nature, and we use these narratives to prove our case to ourselves, adding on top to the narratives of the past.  Emerson is saying we should not let the interpretation of others get in the way of creating our own. We should have respect for other people's thoughts and take inspiration, but never start worshipping at their altar. Individuals need to make an effort to reconnect with the natural world.

Creating Your Own Interpretations

<ol><li>Science can provide a certain type of understanding of the natural world, but there are other things science can't do. Science can't measure the personal connection we create with nature through intuition. </li><li>Action. Emerson believes that people prioritise the science derived from nature while ignoring the moral and spiritual experience they get through an actual experience in nature.</li></ol>

Two Different Ways of Studying Nature 

A structuralist thinks we can never escape society's influence. Society gives us narratives we use to navigate the world. Even if every thought is ultimately given to us by society, we can still value being self-aware of the origins of our thinking. An individual can still choose what ideas they want to inspire them.

Thinking For Yourself

Philosophize This!: Read the notes at at podcastnotes.org.  Don't forget to subscribe for free to our newsletter, the top 10 ideas of the week, every Monday   ---------   Today we continue our discussion of Emerson. 

philosophy

Philosophy

creativity

Creativity

scienceandnature

Science & Nature

Ralph Waldo Emerson – Nature and Other Things | Philosophize This! with Stephen West #165

Hypnosis: a state of highly focused attention, like looking through a camera lens.Hypnosis involved a narrowing of context and loss of selfAn experience is not considered hypnotic if the physical reaction is distracting or makes you think about something else.Stage hypnosis: what we stereotypically think of someone performing with a pen or hypnotic tool trying to alter the state and actions of others for entertainment.Clinical hypnosis: enhances control of mind and body by inducing cognitive flexibility and allowing you to shift set easily and change the way you evaluate events

What Is Hypnosis?

Induction state = deep hypnosisThree things characterize entry into a hypnotic state: <ol><li> turning down activity in the dorsal anterior cingulate cortex (dACC) responsible for cognition and motor control</li><li>The Dorsal lateral prefrontal cortex (DLPC) has higher connectivity with the insula (part of the mind-body control system)</li><li>Inverse functional connectivity between DLPC and posterior cingulate cortex (part of the default network, activity decreases in things like meditation)</li></ol>Reducing the activity of dACC makes it less likely that you’ll be distracted and pulled out of whatever you’re in

Neuroscience Of Hypnosis

Hypnosis is an effective problem-based treatmentClinical applications: sleep, trauma, pain, phobia, stress, anxiety – and emerging research with cancer patientsEnhancing the mind-body connection is good for stress relief because it allows for the dissociation between somatic and psychological reactionsSelf-hypnosis can be extremely helpful in falling back asleep when you wake up in the middle of the night

Clinical Applications Of Self-Hypnosis

Hypnosis is an effective problem-based treatmentClinical applications: sleep, trauma, pain, phobia, stress, anxiety – and emerging research with cancer patientsEnhancing the mind-body connection is good for stress relief because it allows for the dissociation between somatic and psychological reactions. Self-hypnosis can be extremely helpful in falling back asleep when you wake up in the middle of the nightHypnosis allows you to confront phobias.Self-hypnosis allows for a wider array of experiences that aren’t negative and might even be positive for treating phobias

It’s best to see a specialist who can be sure to address underlying issues requiring hypnosis, and not just the symptom. Self-hypnosis often requires just 1-2 visits or periodic sessions, not regularlyA physician or practitioner will assess how hypnotizable you are and take you through self-hypnosis, teaching you how to do it so you can practice on yourself laterEven a 1-minute refresher has been shown to be quite helpful. The goal is for self-hypnosis to become an acquired skill without needing to see a clinician

Starting Self-Hypnosis

Hypnotizability: capacity to have hypnotic experiencesThe peak period of hypnotizability is childhood, around 6-10 years old. Dentists and phlebotomists can use hypnosis to shift focus. By the time you’re in your early 20s, hypnotizability becomes fixed.Rates of hypnotizability: about 1/3 of adults are not hypnotizable, 2/3 are hypnotizable – with about 15% extremely hypnotizable.Some people are not that hypnotizable: people are overly controlling and busier evaluating than experiencing

Hypnotizability

There’s a correlation between the capacity to keep eyes up and hypnotizabilityTilt your chin back so you’re looking up toward the ceilingDirect eyes upward while openClose your eyes, trying to keep the eyes up while closing the eyelidsIf eyes roll back and you see the whites of your eyes, you’re highly hypnotizable; if eyes roll down and you see the iris (colored part of the eye) you’re less hypnotizable

Are you hypnotizable? Try the Spiegel eye-roll test

Eye movements have a lot to do with consciousness: stimulants make eyes big, opioids constrict pupils, rapid eye movement takes place during sleepEye movement desensitization and reprocessing (EMDR) EMDR: psychotherapy designed to alleviate the distress associated with traumatic memories by reducing activation of the amygdala and associated anxiety and reducing the amplitude of threat reflexEMDR is most successful for single event trauma, like a car crash, robbery, etc. – not prolonged experiences like childhood abuse, divorce; it may be helpful but is ultimately an incomplete treatment.

Eye Movement Desensitization And Processing (EMDR)

The hallmark of treatment and getting over things is confronting it head-on.Stress inoculation: we have to deal with stressful things in life to be better equipped the next time we face stress. You’ll become a stronger person if you face problems and stress.We need to think of our brain and body signals as a tool to help us understand what’s going on in the world – and something that can be managedReflect on and categorize pain: is it something that is healing and leading us to get better? Or is it bad and making it worse?Leverage pain and discomfort as an opportunity to take action.

Overcoming Obstacles

It can be necessary and useful to go into a grief state – on the flip side, you want an anchor to hold on to and come back to.Grieving death, ask yourself: what have they left you?Face a loss, live with the emotion that comes with it and embrace that the pain is because of how much they mean to you – reflect on what you gained from knowing the person.

Grief

My guest is Dr. David Spiegel MD, Associate Chair of Psychiatry & Behavioral Sciences, Director of the Center on Stress and Health and Director of the Center for Integrative Medicine at Stanford University School of Medicine. Dr. Spiegel has more than 40 years of clinical and research experience with hypnosis, stress physiology, and psychotherapy. In this episode, we examine the role of clinical hypnosis for the treatment of trauma, chronic pain, anxiety and more. Dr. Spiegel explains how to determine your level of ‘hypnotizability’ and provides case studies of incredible successes with hypnosis to treat a variety of ailments. We also discuss how breathing, vision and directed mental focus can modulate internal states and enhance performance. Additionally, we discuss how the adoption of self-hypnosis techniques can reduce stress and enhance sleep in anyone. Dr. Spiegel teaches us how hypnosis works at the neural circuit level to enhance cognitive flexibility. Throughout the episode, Dr. Spiegel summarizes key clinical trials and peer-reviewed findings and resources to work with a trained clinical professional or to do guided self-hypnosis.  Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Thesis: https://takethesis.com/huberman ROKA - https://roka.com - code "huberman" Our Patreon page https://www.patreon.com/andrewhuberman Supplements from Thorne https://www.thorne.com/u/huberman Huberman Lab Social & Website  YouTube  Instagram  Twitter  Facebook  Website  Newsletter  Dr. David Spiegel Links  Stanford Center for Stress and Health  Support Dr. Spiegel’s Research at Stanford (tax-deductible)  Dr. Spiegel’s Published Work  Email: david@reveri.com  Article Links  Posthypnotic Amnesia in Hypnotizability Assessment: Validation of a New Scoring System for the Hypnotic Induction Profile  Post-traumatic stress disorder and cancer  Association between Anterior Cingulate Neurochemical Concentration and Individual Differences in Hypnotizability  Hypnosis reduces distress and duration of an invasive medical procedure for children  Other Links  Society for Clinical and Experimental Hypnosis  American Society for Clinical Hypnosis  Watch Andrew’s Hypnosis Session with Dr. Spiegel  Reveri website  Reveri app (iOS)  Join the Waitlist for Reveri for Android  Timestamps (00:00:00) Dr. David Spiegel MD, Hypnosis (00:04:16) AG1 (Athletic Greens), Thesis, ROKA (00:09:09) Clinical Hypnosis (00:16:45) Stage Hypnosis (00:20:25) Neurobiology of Hypnosis (00:26:04) ADHD (00:28:22) Hypnosis for Stress & Sleep (00:32:12) Hypnosis to Strengthen Neural Connections (00:37:19) Restructuring Trauma Narratives (00:45:14) Ketamine Therapy (00:50:07) Self-directed Hypnosis, Reveri (00:56:53) Eliminating Obsessive Thoughts, Superstitions (01:01:50) ‘Hypnotizability’, the Spiegel Eye-roll Test (01:15:36) EMDR (Eye Movement Desensitization Reprocessing) (01:21:43) Confronting Stress & Trauma (01:27:56) The Mind-Body Connection (01:31:35) Dealing with Grief (01:35:45) Hypnosis in Children & Groups (01:40:06) Drug Therapies & Hypnosis (01:42:39) Breathing Patterns, Peak Performance (01:50:00) Zero-Cost Support, YouTube, Spotify & Apple Reviews, Sponsors, Patreon, Thorne, Instagram, Twitter Title Card Photo Credit: Mike Blabac Disclaimer

meditation

Meditation

My guest is Dr. David Spiegel MD, Associate Chair of Psychiatry & Behavioral Sciences, Director of the Center on Stress and Health and Director of the Center for Integrative Medicine at Stanford University School of Medicine. Dr. Spiegel has more than 40 years of clinical and research experience with hypnosis, stress physiology, and psychotherapy. In this episode, we examine the role of clinical hypnosis for the treatment of trauma, chronic pain, anxiety and more. Dr. Spiegel explains how to determine your level of ‘hypnotizability’ and provides case studies of incredible successes with hypnosis to treat a variety of ailments. We also discuss how breathing, vision and directed mental focus can modulate internal states and enhance performance. Additionally, we discuss how the adoption of self-hypnosis techniques can reduce stress and enhance sleep in anyone. Dr. Spiegel teaches us how hypnosis works at the neural circuit level to enhance cognitive flexibility. Throughout the episode, Dr. Spiegel summarizes key clinical trials and peer-reviewed findings and resources to work with a trained clinical professional or to do guided self-hypnosis.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. David Spiegel MD, Hypnosis (00:04:20) Sponsors: AG1, LMNT (00:09:09) Clinical Hypnosis (00:16:45) Stage Hypnosis (00:20:25) Neurobiology of Hypnosis (00:26:04) ADHD (00:28:22) Hypnosis for Stress & Sleep (00:32:12) Hypnosis to Strengthen Neural Connections (00:37:19) Restructuring Trauma Narratives (00:45:14) Ketamine Therapy (00:50:07) Self-directed Hypnosis, Reveri (00:56:53) Eliminating Obsessive Thoughts, Superstitions (01:01:50) ‘Hypnotizability’, the Spiegel Eye-roll Test (01:15:36) EMDR (Eye Movement Desensitization Reprocessing) (01:21:43) Confronting Stress & Trauma (01:27:56) The Mind-Body Connection (01:31:35) Dealing with Grief (01:35:45) Hypnosis in Children & Groups (01:40:06) Drug Therapies & Hypnosis (01:42:39) Breathing Patterns, Peak Performance (01:50:00) Zero-Cost Support, YouTube, Spotify & Apple Reviews, Sponsors, Supplements, Instagram, Twitter Title Card Photo Credit: Mike Blabac Disclaimer

Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.

Huberman Lab

Dr. David Spiegel: Using Hypnosis to Enhance Mental & Physical Health & Performance

Dr. David Spiegel: Using Hypnosis to Enhance Mental & Physical Health & Performance | Episode 60

You’re on Twitter all day but not doing anything of meaning with itYou play guitar but have no purpose or method for improvement, and you wonder why you can’t progress. Side hustles that don’t develop any skills or money income.On the other hand, the edges are free even though you feel less safe. Learning and studying with a clear objective, i.e. going all out. Doing something fun and mindless like watching cartoons

The middle feels safe, but it’s dangerous and dull

Those at the middle of the curve, being insecure and unsure of its position in the game of life, are always striving.

Either aim for Either ascetic simplicity or all-out ambition.Avoiding the middle is choosing between two extremes. Whatever the road you’re going to take, take that road with determination and fully commitAlso, you can do opposed things at the same time (read “trash” and do it guilt-free, but also read “hard” books)

How to avoid the middle?

Commonplacing is the act of compiling knowledge for future reference. Benefits of commonplace journaling:<ul><li>The best first step for aspiring writers</li><li>Organize your thoughts and generate new ideas</li><li>Get to know yourself and what you think; it’s a low-pressure context because there is no audience to write for</li><li>You can look back observe yourself from a more detached viewpoint (so you don’t fool yourself)</li></ul>We Are Unreliable Narrators: This is especially true when memory is involvedThings that we think are our memories get constantly updated and rewritten by our operating system.

The Idea of a Commonplace Journal

Because it feels more comfortable in the short term. When you don’t challenge your views, the world is less complicated. It may seem like a good strategy, but any strategy that involves being static leads to disaster.Things can’t stay like that indefinitely, and that’s why you need epistemic humility. Accept new information and adapt your worldview

Stasis = Death

It’s impossible and makes no sense to spend your life “avoiding” suffering (that’s some middle ground bullsh*t).Writers are sometimes stereotypically portrayed as quiet and depressive. In a way, this is the side effect of diving into “the depths” of your being.But, if you can grab the pearl (a piece of wisdom), and bring it to the surface then it makes it worthwhile. When you have a self-defined meaning behind your suffering, it makes it more endurable.

Suffering Is Inevitable, but It Can Be Meaningful

He [Who] Knows the “Why” for His Existence… Will Be Able to Bear Almost Any “How”

Jim has seen every European capital from London to Paris to Berlin on foot. Walking is the only way to truly understand a cityThomas walks at least a couple of hours a day; it’s where he gets his best ideas.You are thinking at the speed you are walking at; the motion and the fresh air help.

On Walking

Thomas Bevan on starting a commonplace and Not defining growth with metrics

Thomas J Bevan is an author and essayist. He pens The Commonplace newsletter which includes workshops on writing, movie reviews, and essays on life. We talk about:  Starting a commonplace Striking a balance between the physical and digital Not defining growth with metrics The Soaring 20s Social Club And MUCH more!  Follow Thomas on Twitter at https://twitter.com/thomasjb3van and subscribe to his newsletter at https://thomasjbevan.substack.com/ 

personaldevelopment

Personal Development

Become a more nuanced thinker.  In an era of uncertainty, the ability to think dynamically and avoid getting trapped in infinite loops of thought is more important than ever.  Whether we’re discussing ancient Chinese philosophy, the history of finance, or cutting-edge advances in artificial intelligence, our host Jim O'Shaughnessy’s passion, experience, and eclectic range of interests, combined with our extensive research into our podcast guests, always result in surprising conversations which substantively engage with our guests’ ideas.  Our aim: To equip you with the tools required to navigate through the Great Reshuffle that we are in.  Let’s start exploring.

Infinite Loops

Thomas J Bevan — Avoiding the Middle Ground (EP.84)

In game design, you don’t worry about what users want or needs, you focus on how they feel. They don’t use your product, they play it. We must understand human motivation as it relates to enjoyable product experience
Intrinsic vs Extrinsic motivation:
<ul>
<li>Intrinsic: We do things because they are inherently satisfying</li>
<li>Extrinsic: We do things to earn rewards and achieve external goals</li>
</ul>
Rewards can undermine intrinsic motivation in the wrong environment. Gamification works when the underlying experience was already a ‘game‘ – work is perceived as a game

Game Design & Human Motivation

Games need good goals: concrete, achievable, and rewarding The design of these goals can help gamify your product fueling your potential for the flow state. Products need rapid and robust controls and platforms, the extreme ease/efficient use of a product can make it feel more like a game.
Five key components of flow:
<ul>
<li>Know what to do next</li>
<li>Know how to do it</li>
<li>Free from distractions</li>
<li>Get clear and immediate feedback</li>
<li>Must feel a balance of challenge and skill – if the activity is too hard, we feel anxious. If the activity is too easy, we feel bored.</li>
</ul>

Flow State as a Product

“Flow is not what you’re doing, it’s how you feel when you’re doing it”

<ul>
<li>Always raise one round of capital ahead of schedule when possible. At any given point, you have 6-10 years of financial runway</li>
<li>It helps you make deliberate decisions proactively rather than reactively. Create momentum – narratives and product waitlists can help you get ahead. </li>
<li>Don’t buy into your own BS – while narratives can bring in money, don’t be pressured into spending the capital outside of the ventures means. Wait until you meet product fit and use the capital for scaling.</li>
<li>Understand your market value proposition. don’t grow before you’re ready to grow</li>
</ul>

Start-Up Advice

Think as long-term as you possibly can. The most valuable companies are the ones that last the longest. Think big, know from day one what your multi-billion dollar story is going to be

Rahul Vohra of Superhuman has adopted some of the most cutting-edge approaches to making a business product people *want* to use, rather than have to use. In this episode, Mike Maples, Jr of FLOODGATE talks to Rahul about how any startup founder can apply the principles of game design to their products, and why this is becoming increasingly important in a world where users (rather than IT) increasingly decide which products win.

technologyandthefuture

Technology & The Future

startup

Startups

product

Product & Design

Host Mike Maples Jr from venture capital firm FLOODGATE offers lessons from the startup super performers—BEFORE they were successful—featuring interviews with some of Silicon Valley’s most legendary entrepreneurs and thought leaders, including Netscape co-founder Marc Andreessen, LinkedIn founder Reid Hoffman, Nextdoor co-founder Sarah Leary, Instagram founders Kevin Systrom and Mike Kreiger, and more.

Starting Greatness

Rahul Vohra of Superhuman: How to create business products people *enjoy* using

How to Create Business Products People *ENJOY* Using | Rahul Vohra on Starting Greatness with Mike Maples

Facebook ad metrics can be categorized into two: default and custome. The former already exists in Ads Manager while the latter is created ith different formulas in order to display data that isn't available to the standard ad account. To measure the real impact of your Facebook advertising you must delete the following metrics:<ul><li>Impressions</li><li>Quality ranking</li><li>Engagement rate ranking</li><li>Conversion rate ranking</li><li>3-second video plays</li><li>Video percentage watched</li><li>Video average play time</li></ul>

#1: Create a New Custom Report in Facebook Ads

These 4 metrics that you should add will allow you to assess the website traffic that comes from your Facebook ad:<ul><li>Link Clicks</li><li>CPC (Cost per Link Click)</li><li>Landing Page Views</li><li>CTR (Link Click-Through Rate)</li></ul>

#2: Add These 4 Metrics

<ul><li>Total number of purchases</li><li>Purchase value (giving purchase conversion value)</li><li>Cost per purchase (giving cost per acquisition)</li><li>Purchase ROAS</li></ul>The four purchase metrics above will tell you everything you need to know about the number of sales you’re generating, how much revenue you can attribute to those sales, your cost per acquisition, and your ROAS, giving you the profitability of your Facebook ads.

#3: Add 4 Purchase-Based Metrics

By adding these 2 custom metrics you will be able to gain additional insight beyond the default metrics that Facebook gives you:<ol><li>Average Order Value</li><li>Sales Page Conversion </li></ol>This is going to be your custom ROAS report where you can measure the effectiveness of your campaign.

#4: Add these 2 custom metrics

cybersecurity

Cybersecurity

computerscience

Computer Science

artificialintelligence

Artificial Intelligence

10 Facebook Ad Metrics Marketers Must Track

The obvious truth is that photos with people sell. In fact, most purchases are photos of people doing things. What things? The same ones as you do every day — people cooking, people walking, people shopping, people going to movies, people having fun, people driving, people working, etc.&nbsp;The fact is, you are three times more likely to sell a photo and collect some serious cash if your photo has just two components: 1) it has a person in a photo 2) it has a proper model release attached.

The Photos That Sell

If the buyer can’t find your photo, they can’t buy it. Keywords are, thus, key. A good photo has at least 17 keywords.The basic concept is to describe what you see: Adult, Young Adult, 20–29 years old, One Person, Portrait, Studio, Blue eyes, Straight hair, Entrepreneur, Front view, Head and shoulders, Looking at the camera, Selfie, Confidence, White background, Professional, Black V-neck, Simple outfit, Office background, Modern office.

Keywords

This post first appeared on February 4, 2015 on Medium and is written by Evgeny Tchebotarev, founder of 500px, a photo community and marketplace. He is currently consulting companies in Toronto…

marketingandsales

Marketing & Sales

How I Made $1,602.50 With 500px Prime In Just A Few Weeks

Freelancing at first feels like an oasis between cubicle life and straight-up entrepreneurial freedom. But there's not much room for growth as a freelancer.&nbsp; The problem is at the core of freelancing itself, not in the money you’re making or the hours you’re working. You’ll never really be in control as a freelancer; you’ll be stuck in this perpetual cycle of winning clients, losing clients, and searching for clients again until the day you die.&nbsp;

You’re Free, But You’re Not Really Free

<ul><li>You’re creating, but you’re not creating stuff you want to create. At first, you may feel like you’re learning something new every day, but it can become stale really quick.</li><li> You’re not achieving your main goal. Freelancing can feel like a hamster wheel. You may do project after project, but you have no time to build a business. You’re too busy building it for other people.</li><li>You’re a slave as a freelancer. It’s nice on the one side, but you have zero benefits while still having to pay for taxes.</li></ul>

The cost of freelancing

Freelancing is hard and teaches you many good lessons. <ul><li>Freelancing is a good stepping stone towards being an entrepreneur.</li><li>It makes you the face of your own business. You have to sell yourself to clients.</li><li>You have to ensure that you deliver projects on time.</li><li>You have to communicate with clients and ensure you create great work.</li></ul>

The benefits of freelancing

Here’s why I hate freelancing and decided to make the jump to blogging full-time 7 months ago despite having no idea how to make money as a blogger.. I’d Facetime my Mom and tell her I was working in…

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Why I’ll Never F****** Freelance Ever Again

Audio only experience eliminates a lot of the noise, both internal and external.<ul><li>Sound alone is responsible for most of the information delivered via video. Music is a very powerful tool for entertainment and to increase one’s attention just like coffee.</li><li>Another benefit of sound is that you can do something else physically at the same time as listening. But that task needs to be mundane, like exercise, walking, cleaning something, driving etc.</li></ul>

Power Of Sound

As Spotify and Netflix reach a saturation point in North American market, they are turning to podcast industry to win against there competition and to keep growing their paid subscribers.<ul><li>In 2020, Spotify signed a multi-year deal with Joe Rogan (most popular podcaster) for $100 million.</li><li>Netflix hired former Apple executive N’Jeri Eaton, who will now lead Podcasting Operations at the company.</li><li>Amazon bought Wondery, which is among the largest podcast publishers in the U.S.</li><li>Apple introduced subscriptions this year, in there podcast app.</li></ul>

Streaming Wars

YouTube is for videos and podcast is audio only. You can’t play really a YouTube video on your mobile phone with the screen off nor have the same controls in the lockscreen as you have for podcasts. Most of the documentary or educational style videos are better to be listened to audio only; because it is vey hard to put visual material for the full length of the video that supplements the audio. Most of the time the video becomes a distraction and gets in the way of the message being delivered.

Better than YouTube

Creating a long video is way harder than creating an audio only experience. At the same time it is easy for the audience to consume compared to a video.

Easy For Content Creators

Sound alone is responsible for most of the information delivered via video. Music 🎶 is a very powerful tool for entertainment and to increase one’s attention just like coffee. Another benefit of…

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Erin Stevens