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An early-stage technology investor/advisor (Uber, Facebook, Shopify, Duolingo, Alibaba, and 50+ others) and the author of five #1 New York Times and Wall Street Journal bestsellers.
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Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More (#816)

2025-06-19 22:32:58

“I look at rope flow as its own internal martial art.”
— Nsima Inyang

Nsima Inyang (@nsimainyang) is a strength athlete and movement coach and co-host of Mark Bell’s Power Project, one of the top fitness podcasts in the world. He is also one of the most freakishly athletic humans I’ve ever met. He’s a black belt in Brazilian jiu-jitsu, a professional natural bodybuilder (placed top five in the world), and an elite-level powerlifter (750-plus-pound deadlift, etc.)—but what sets him apart is how he blends all those worlds with unconventional training tools like kettlebells, maces, sandbags, and rope flow. After nearly 20 years of lifting and martial arts, Nsima has developed a unique way of helping people build muscle, move better, and stay pain-free for life.

Nsima is also the founder of The Stronger Human, a growing online community focused on strength, movement, and resilience. With hundreds of thousands following his YouTube content, Nsima’s mission is simple: help people feel powerful in their bodies again—without relying solely on machines, cookie-cutter workouts, or the fitness industry’s outdated rules.

Please enjoy!

Listen to the episode on Apple PodcastsSpotifyOvercastPodcast AddictPocket CastsCastboxYouTube MusicAmazon MusicAudible, or on your favorite podcast platform. Watch the interview on YouTube. The transcript of this episode can be found here. Transcripts of all episodes can be found here.

This episode is brought to you by Pique premium pu’er tea crystals; Momentous high-quality supplements; and Eight Sleep Pod Cover 5 sleeping solution for dynamic cooling and heating.

Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, Rope Flow as a Key Unlock, Why Sleds and Sandbags Matter, and Much More

This episode is brought to you by PiqueI first learned about Pique through my friends Dr. Peter Attia and Kevin Rose, and now Pique’s fermented pu’er tea crystals have become my daily go-to. I often kickstart my mornings with their Pu’er Green Tea and Pu’er Black Tea, and I alternate between the two. This rare type of naturally fermented tea is more concentrated in polyphenol antioxidants than any other tea. It supports focus and mental clarity, healthy digestion, metabolism, and a healthy immune system. Their crystals are cold extracted, using only wild-harvested leaves from 250-year-old tea trees. Plus, they triple toxin screen for heavy metals, pesticides, and toxic mold—contaminants commonly found in tea. I also use the crystals for iced tea, which saves a ton of time and hassle. 

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This episode is brought to you by Eight Sleep. Temperature is one of the main causes of poor sleep, and heat is my personal nemesis. I’ve suffered for decades, tossing and turning, throwing blankets off, pulling them back on, and repeating ad nauseam. But a few years ago, I started using the Pod Cover, and it has transformed my sleep. Eight Sleep has launched their newest generation of the Pod: Pod 5 Ultra. It cools, it heats, and now it elevates, automatically. With the best temperature performance to date, Pod 5 Ultra ensures you and your partner stay cool in the heat and cozy warm in the cold. Plus, it automatically tracks your sleep time, snoring, sleep stages, and HRV, all with high precision. For example, their heart rate tracking is at an incredible 99% accuracy.

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Want to hear another episode with someone who can fix what’s broken? Listen to my conversation with movement guru and physical therapist Dr. Kelly Starrett, in which we discussed training for range of motion as we age, the “airport scanner shoulder test,” balance training for everyone (not just seniors), breathing techniques for back pain, the “Tower of London” spinal mobility exercise, getting 800 grams of fruits and vegetables daily, the “never do nothing” philosophy, and much more.


What was your favorite quote or lesson from this episode? Please let me know in the comments.

SELECTED LINKS FROM THE EPISODE

  • Connect with Nsima Inyang:

The Stronger Human Skool Community | The Stronger Human Store | The Model Health Show | YouTube | TikTok | Twitter | Facebook | Instagram

The transcript of this episode can be found here. Transcripts of all episodes can be found here.

Referenced Videos

Workout Movements & Practices

Lifts/Strength Training

Movement Practices

Specialized Movement Details

  • Nordic Hamstring Curl: an eccentric hamstring strengthening exercise that has been shown to reduce hamstring injury rates by up to 51% in athletes.
  • Copenhagen Plank: a side plank variation that targets the often-neglected adductor muscles, reducing groin injury risk and improving hip stability.
  • AcroYoga: a physical practice combining yoga, acrobatics, and healing arts that develops trust, communication, and strength through partner-based movements.
  • Baguazhang: an internal Chinese martial art characterized by circular walking patterns and flowing movements based on Taoist philosophy and the Eight Trigrams.

Workout Tools & Equipment

General

  • Barbell: a long metal bar used in weightlifting to hold plates for exercises like squats, deadlifts, and bench presses.
  • Plates: cast iron or rubber weight plates that attach to barbells and dumbbells to add resistance.
  • Kettlebell: a cast iron or steel ball with a handle used for ballistic exercises combining cardiovascular, strength, and flexibility training.
  • Sandbag: a weighted bag filled with sand used for functional training that challenges stability and grip strength.
  • Dumbbells: short bars with weights on both ends designed for single-hand use in strength training and muscle isolation exercises.
  • Torque TANK M3 Push Sled: a training device pushed or pulled across surfaces to build power, speed, and conditioning with magnetic resistance technology.
  • Rings (Gymnastics Rings): suspended rings used for upper body strength training, requiring significant core stability and coordination.
  • Resistance Bands: elastic bands that provide variable resistance for strength training, rehabilitation, and mobility work.
  • Rebounder: a small trampoline with bungee cords used for low-impact cardiovascular exercise and lymphatic drainage.
  • Medicine Ball: a weighted ball used for plyometric exercises, core training, and functional movement patterns.

Specialized

Ropes for Rope Flow

  • RMT Rope: a specialized flow rope by WeckMethod designed for rotational movement training to develop mobility, coordination, and core strength.

Grip Tools

  • Gripper: hand strengthening tools that improve grip strength and forearm development through resistance training.
  • Rice Bucket: a container filled with rice used for hand and finger strengthening exercises and rehabilitation.

Soft Tissue Tools

  • Foam Roller: a cylindrical tool used for self-myofascial release to improve tissue quality and reduce muscle tension.
  • Body Lever (“The Nutcracker”): a lever-based self-massage tool for applying targeted pressure to trigger points.
  • Gua Sha Tool (Or a Butter Knife as a Substitute): a traditional Chinese medicine tool used for scraping therapy to improve circulation and release tension.
  • Supernova: a specialized myofascial release tool designed for deep tissue work and trigger point therapy.
  • Peanut: a dual-ball massage tool shaped like a peanut for spinal alignment and bilateral muscle release.
  • Tune Up Fitness Balls: therapy balls created by Jill Miller for self-massage, trigger point release, and myofascial therapy.
  • Theragun: a percussive therapy device that delivers rapid pulses to muscles for pain relief and recovery.
  • Hitachi Magic Wand: a powerful vibrating massager originally designed for personal use but adapted for muscle therapy.
  • Rubz Ball: a textured massage ball designed for trigger point therapy and myofascial release.
  • Acupressure Mat (Nayoya, Shakti, Bed of Nails mentioned as brands): a mat covered with plastic spikes that applies pressure to trigger acupressure points for pain relief and relaxation.
  • Back Buddy/Thera Cane: S-shaped self-massage tools with multiple knobs for reaching trigger points throughout the back and body.

Lifting Gear

  • Powerlifting Suit: a tight-fitting supportive garment worn in equipped powerlifting competitions to assist with heavy lifting.
  • Weight Belt: a supportive belt worn around the waist during heavy lifting to increase intra-abdominal pressure and spinal stability.
  • Sling Shot: an elastic bench press training aid that allows for overloading while reinforcing proper form and reducing shoulder stress.
  • Shake Strap: a knee support accessory designed for powerlifting and strength training.

Other

  • Safety Squat Yoke: a specialized barbell with a yoke design that positions weight forward and includes handles for improved squat mechanics.
  • Hunkerin Stool: a specialized stool designed for improving deep squat positioning and mobility.
  • Sorinex Nordic Hamstring Curl Machine: a specialized piece of equipment designed for performing Nordic hamstring curls and glute-ham raises.
  • ATG Device for Wrist Work: specialized equipment from Athletic Truth Group for wrist strengthening and mobility work.
  • Abrahangs/Hangboards: training boards with various holds used by climbers to develop finger and grip strength.

People

  • Mark Bell: American world record-holding powerlifter, inventor of the Sling Shot, and founder of Super Training Gym who has squatted over 1,080 lbs and benched 854 lbs.
  • Jerzy Gregorek: Polish-American four-time World Weightlifting Champion and co-creator of The Happy Body Program who immigrated from Poland as a political refugee in 1986.
  • Serge Gracovetsky: Canadian engineer and researcher who developed the spinal engine theory and authored influential works on human biomechanics and spine function.
  • David Weck: fitness innovator and inventor of the BOSU Ball who created Rope Flow and founded WeckMethod, focusing on rotational movement training and both-sides-utilized training principles.
  • Bill Maeda: strength coach and powerlifter associated with Mark Bell’s Super Training Gym, known for his expertise in powerlifting technique and training methods.
  • Ben Patrick: basketball player turned trainer who overcame chronic knee injuries and founded Athletic Truth Group, popularizing knees-over-toes training methods for knee health and athletic performance.
  • Charlie Chaplin: an English comic actor, filmmaker, and composer who rose to fame in the era of silent film. He became a worldwide icon through his screen persona, the Tramp, whose gait is not something you should try to emulate.
  • Kelly Starrett: Doctor of Physical Therapy, CrossFit trainer, and New York Times bestselling author of Becoming a Supple Leopard who co-founded The Ready State for mobility and movement training.
  • Pavel Tsatsouline: Belarusian-American fitness instructor and former Soviet Special Forces trainer who introduced Russian kettlebell training to the West and founded StrongFirst, the “school of strength.”
  • Colton Engelbrecht: competitive powerlifter known for his strong deadlift and involvement in the powerlifting community.
  • Ed Coan: widely regarded as the greatest powerlifter of all time, holding 71 world records and achieving a legendary 2,463 lb total at 220 lb bodyweight.
  • Tyreek Hill: elite NFL wide receiver known for his exceptional speed and agility, currently playing for the Miami Dolphins.
  • Chris Sommer: former US national team gymnastics coach who developed Gymnastic Bodies training system focusing on bodyweight strength and flexibility.
  • Andrii Bondarenko: professional acrobat and hand balancing specialist who has performed with Cirque du Soleil and teaches advanced calisthenics.
  • Jake Kaminski: American Olympic archer and YouTube educator who competed in the 2016 Rio Olympics and creates archery instructional content.
  • Emil Abrahamson: fitness enthusiast and movement coach known for his creative approach to bodyweight training and calisthenics.
  • Allyson Felix: American sprinter and the most decorated female track and field athlete in Olympic history with 11 Olympic medals.
  • Michael Phelps: American swimmer and the most successful Olympian of all time with 28 Olympic medals, including 23 golds.
  • Wilt Chamberlain: legendary NBA center who scored 100 points in a single game and dominated basketball in the 1960s and 1970s.
  • Kevin Rose: entrepreneur and investor who founded Digg and co-founded Revision3, now a partner at True Ventures focusing on early-stage technology investments.
  • Jake Muise: CEO of Maui Nui Venison, a company focused on sustainable hunting and providing grass-fed venison while supporting Hawaiian ecosystem restoration.
  • Chris Chamberlin: chief coach at WeckMethod and master instructor of rotational movement training, working closely with David Weck to develop and teach their training systems.
  • Graham Tuttle: advocate for natural running and barefoot sprinting who promotes minimalist footwear and natural movement patterns.
  • Cory Schlesinger: strength and conditioning coach who serves as Director of Performance for the NBA’s Phoenix Suns basketball team.
  • Ian Danney: certified strength and conditioning specialist who works with athletes and fitness enthusiasts to improve performance and movement quality.
  • Brian Bulaya: close friend of Nsima Inyang, involved in the fitness and strength training community.
  • Owen Carr: filmmaker and writer who collaborates with Nsima Inyang on creative film projects, including co-writing the 2025 short film Death Knows My Name.
  • Dustin Moskovitz: American entrepreneur who co-founded Facebook with Mark Zuckerberg and later founded Asana, a work management platform.
  • Jason Nemer: co-founder of AcroYoga, combining yoga, acrobatics, and Thai massage into a unique practice for partners and groups.
  • Jill Miller: corrective exercise specialist who created the Yoga Tune Up method and Roll Model self-massage techniques using specialized therapy balls.
  • Arnold Schwarzenegger: Austrian-American bodybuilder, actor, and former Governor of California who won Mr. Olympia seven times and starred in iconic action films.
  • Conan O’Brien: American television host, comedian, and writer known for hosting late-night talk shows and his distinctive comedic style.
  • Muhammad Ali: legendary American boxer and activist who was three-time heavyweight champion of the world and known for his social and political activism.
  • Fred Astaire: American dancer, singer, and actor considered one of the greatest dancers in film history, known for his elegant style and innovative choreography.
  • Jack Kornfield: American Buddhist teacher and author who co-founded the Insight Meditation Society and has written extensively on mindfulness and meditation.
  • Suzanne Somers: American actress, author, and businesswoman known for her roles in television and her advocacy for alternative health and wellness approaches.

Products, Brands, and Companies

  • Mark Bell’s Power Project (Podcast/Brand): a fitness podcast and brand covering powerlifting, nutrition, life coaching, and motivation, hosted by Mark Bell (inventor of the Sling Shot), Nsima Inyang, and Andrew Zaragoza.
  • Maui Nui Venison: a company that produces wild-harvested Axis deer venison from Hawaii, ethically managing invasive deer populations while providing nutrient-dense, stress-free meat with exceptional protein density.
  • The Ready State (formerly MobilityWOD, Kelly Starrett’s company): a mobility and movement education platform founded by Dr. Kelly Starrett, DPT, offering online coaching, courses, and tools for pain relief, injury prevention, and athletic performance optimization.
  • Rogue Fitness: a leading manufacturer and distributor of strength and conditioning equipment, serving as an official sponsor of the CrossFit Games, Arnold Classic, and USA Weightlifting, providing everything from barbells and racks to complete gym packages.
  • Torque Fitness: a fitness equipment manufacturer known for their innovative TANK series of magnetic resistance sleds that can be used on any surface indoors or outdoors, providing variable resistance training without weight plates.
  • Freedom Strength: a company specializing in high-quality sandbags for strength training, functional fitness, strongman training, and unconventional training, offering products ranging from 50-400 lbs with built-in filling systems.
  • Bellicon: a German manufacturer of premium mini trampolines (rebounders) featuring ultra-elastic bungee cords instead of metal springs, designed for low-impact fitness, rehabilitation, and wellness training.
  • Sorinex: a family-owned strength training equipment company (since 1980) that is the most sought-after brand for professional teams, colleges, high schools, military bases, and home gyms, known for innovative custom solutions and high-quality manufacturing.
  • Athletic Truth Group (ATG): Ben Patrick’s (known as “Knees Over Toes Guy”) online coaching platform that focuses on bulletproofing knees and improving athletic performance through specialized exercises and movement patterns.
  • Tune Up Fitness: Jill Miller’s company offering self-care fitness programs including Yoga Tune Up, The Roll Model Method, and Body by Breath, focusing on self-myofascial release, mobility, and pain management through movement and massage balls.
  • Nayoya: a brand offering acupressure mats and pillow sets with 6,210 pressure points designed for back pain relief, stress reduction, and improved circulation, available primarily through Amazon and retail partners.
  • Shakti: a company producing handmade acupressure mats in India with thousands of sharp spikes designed to stimulate acupoints, offering three intensity levels and focusing on stress relief, muscle relaxation, and improved sleep.
  • Bed of Nails: the original premium acupressure mat company featuring 8,820 acupuncture pressure points with 42 non-toxic nails per plate, designed for back pain relief, relaxation, and stress reduction using eco-friendly materials.
  • Armaid: a self-massage tool specifically designed for treating arm, wrist, hand, elbow, bicep, and tricep issues, helping reduce tendonitis and repetitive strain injuries through trigger point therapy and deep tissue massage techniques.
  • Cirque du Soleil: a world-renowned entertainment company that completely reinvented circus arts, known for their theatrical, character-driven performances without animals, featuring breathtaking acrobatics, stunning visuals, and immersive storytelling across touring shows and permanent Las Vegas productions.

Books

Documentaries/TV Shows

  • Conan O’Brien Must Go: an Emmy Award-winning travel series where former late-night talk show host Conan O’Brien travels the world to meet fans he previously connected with on his podcast, experiencing local cultures with his signature comedic style.
  • The Tim Ferriss Experiment: a reality series where bestselling author Tim Ferriss attempts to master notoriously difficult skills in record time, with the parkour episode featuring him learning ninja-like movement techniques including running up walls and navigating urban environments with speed and grace.

Anatomical/Physiological Terms

Planes of Movement

  • Sagittal Plane: a vertical plane that divides the body into left and right halves, where forward and backward movements occur.
  • Frontal (Coronal) Plane: a vertical plane that divides the body into front and back halves, where side-to-side movements occur.
  • Transverse Plane: a horizontal plane that divides the body into upper and lower halves, where rotational movements occur.

Muscles/Body Parts

  • Quadratus Lumborum (QL): a deep posterior abdominal wall muscle that stabilizes the lumbar spine and assists with lateral flexion and extension.
  • External Obliques: the largest and most superficial abdominal muscle that assists with trunk flexion, lateral flexion, and contralateral rotation.
  • Glutes: the group of three muscles (gluteus maximus, medius, and minimus) that form the buttocks and control hip movement and stability.
  • Adductors: a group of muscles on the inner thigh that move the leg toward the body’s midline and stabilize the pelvis.
  • Hamstrings: a group of three muscles on the back of the thigh that flex the knee and extend the hip joint.
  • Quads: the four-muscle group on the front of the thigh that extends the knee and flexes the hip joint.
  • Calves: the muscles on the back of the lower leg, primarily the gastrocnemius and soleus, that plantar flex the foot and assist with knee flexion.
  • Scapula: the triangular shoulder blade bone that provides attachment points for muscles and allows arm movement at the shoulder joint.
  • Lats: the large, flat muscles of the back that adduct, extend, and internally rotate the arm at the shoulder joint.
  • Biceps: the two-headed muscle on the front of the upper arm that flexes the elbow and supinates the forearm.
  • IT Band: the iliotibial band, a thick connective tissue structure that runs along the outer thigh from hip to knee, providing lateral knee stability.
  • Vastus Lateralis: the largest of the quadriceps muscles, located on the outer thigh, that extends the knee and stabilizes the patella.

Concepts

  • Time Under Tension: a training method that involves slowing down exercise movements to increase the duration muscles are under strain, potentially enhancing muscle growth.
  • Breathing: the process of respiration, with proper diaphragmatic breathing being essential for core stability and optimal exercise performance.
  • Neutral Spine: the natural alignment of the spine maintaining its three curves (cervical, thoracic, lumbar) to minimize stress and optimize function.
  • Spinal Engine: a biomechanical concept describing how the spine generates and transfers power through rotational movement patterns during locomotion.
  • Contralateral Movement: movement patterns where opposite sides of the body work together, such as left arm with right leg during walking.
  • Figure Eight Rotation: a three-dimensional spinal movement pattern that combines rotation, lateral flexion, and extension/flexion in a figure-eight motion.
  • Disassociation (Upper/Lower Body): the ability to move the upper and lower body independently while maintaining core stability and proper alignment.
  • Valsalva Maneuver: a breathing technique involving forced exhalation against a closed airway to increase intra-abdominal pressure and spinal stability.
  • Intra-Abdominal Pressure: the pressure within the abdominal cavity that provides core stability and supports the spine during movement and lifting.
  • Unilateral/Bilateral Movement: exercises performed with one limb (unilateral) versus both limbs simultaneously (bilateral), affecting balance, coordination, and strength development.
  • Axial Loading: forces applied along the long axis of the spine, typically during weight-bearing activities, that compress the vertebrae and intervertebral discs.
  • Butt Wink: the posterior tilting of the pelvis and rounding of the lower back that occurs at the bottom of a squat due to limited hip mobility.
  • Hyperlordosis: an excessive inward curvature of the lumbar spine that can cause lower back pain and postural dysfunction.
  • Dorsiflexion: the upward movement of the foot at the ankle joint, bringing the toes closer to the shin, important for walking and squatting mechanics.
  • Sarcopenia: the age-related loss of muscle mass and strength that typically begins in the third decade of life and accelerates with aging.
  • Bone Density: the amount of mineral content in bone tissue, which affects bone strength and fracture risk, influenced by weight-bearing exercise and nutrition.

Concrete Numbers/Statistics

Nsima’s Lifts (Last Meet)

  • Squat: 622 lbs.
  • Bench: 396 lbs (missed 405 lbs).
  • Deadlift: 755 lbs.
  • Total: 1,758 lbs.
  • Attempts: 8 out of 9.

Nsima’s Lifts (Gym)

  • Squat: 645 lbs.
  • Deadlift: 775 lbs.

Deadlift Working Sets: 495 lbs, 585+ lbs for triples, doubles, singles.

Colton Engelbrecht’s Lifts (in kilograms)

  • Squat: 470 kg (~1,036 lbs)
  • Bench: 260 kg (~573 lbs)
  • Deadlift: 470 kg (~1,036 lbs)
  • Total: ~2,650 lbs at 275 lbs bodyweight, at 22 years old.

Nordic Curls

  • Tyreek Hill: 10 reps (mentioned as previous record).
  • Nsima Inyang: 15 reps (mentioned as beating the record).
  • World Record (mentioned): ~25 reps by a lighter individual.

Jerzy Gregorek’s Trainee: stiff-legged deadlifts with 315 lbs off an elevated platform after having fused vertebrae.

Tim’s Cossack Squat: with a 70 or 80-pound kettlebell.

Tim’s Back Squat (past): ~400 lbs for a set of 10.

Nsima’s Mom’s Age: 67 years old.

Nsima’s Grandmother’s Age: Lived to 100.

SHOW NOTES

  • [00:00:00] Start.
  • [00:07:57] Defining powerlifting and Nsima’s elite totals.
  • [00:10:30] Nsima’s first video that grabbed my attention.
  • [00:11:26] Serge Gracovetsky and The Spinal Engine.
  • [00:12:18] How Nsima avoids the distinctive plane-bound movement of many bodybuilders.
  • [00:16:45] My tango struggles and coping with the “waist of a chicken.”
  • [00:18:12] Intro to rope flow and David Weck.
  • [00:20:15] Rope flow benefits, mechanics, and efficacy as an internal martial art.
  • [00:35:21] Minimum effective dose rope flow.
  • [00:37:37] Rope flow equipment and costs.
  • [00:39:31] Bill Maeda and movement as daily practice.
  • [00:42:38] How my three years of chronic pain and movement limitations might have been solved by breathing properly.
  • [00:48:53] Lower body training: unilateral before bilateral, sandbags vs. barbells.
  • [00:52:29] Box squats and safety: managing compression sensitivity and range of motion.
  • [00:58:37] Set rep programming for non-elite powerlifters.
  • [01:05:12] Eschew the monotonous. Embrace the exercise that inspires you.
  • [01:09:39] Caution: don’t train your way into adopting a sub-optimal gait.
  • [01:12:04] Sumo deadlifting technique, Colton Engelbrecht, and Nsima’s meaty hands.
  • [01:20:49] Ed Coan: the greatest powerlifter and his anatomical advantages.
  • [01:24:31] Staggered stance deadlifts: alternative approach relating to natural movement patterns.
  • [01:26:08] Bang-for-buck exercises: kettlebell swings and sandbag training benefits.
  • [01:29:54] Cossack squats and adductor training: addressing weak links in movement.
  • [01:33:27] Ankle mobility, Ben Patrick, and ATG methods.
  • [01:38:18] How regression solved Nsima’s chronic knee injury pain.
  • [01:40:19] “Scale it down” philosophy: the importance of ego-free progression.
  • [01:47:37] Microdosing movement: small daily doses vs. intensive sessions.
  • [01:52:12] Placing equipment strategically for daily use.
  • [01:58:41] Calisthenics and body weight strength: why barbells don’t equal body control.
  • [02:05:27] Rock climbing inspiration: 70-year-olds outperforming younger athletes.
  • [02:08:20] Non-negotiable lifts: sled work as the foundation movement.
  • [02:21:42] Kelly Starrett and soft tissue work fundamentals.
  • [02:26:28] Self-massage tools and techniques: from Gua Sha to Body Lever to tennis balls.
  • [02:33:38] Evidence-based fitness limitations: not waiting for papers to validate effective practices.
  • [02:38:13] Nightly protocols, acupressure, and Andrii Bondarenko.
  • [02:45:17] Learning to heal yourself: developing internal reference points for soft tissue work.
  • [02:46:15] Back buddies and medicine balls.
  • [02:49:11] Nordic curls challenge: beating Tyreek Hill’s record through systematic progression.
  • [02:55:26] Bone density fundamentals: compression, tension, impact, and rotation stressors.
  • [02:58:02] Jumping and rebounding: why we stop jumping and how to regress back to it.
  • [03:06:02] What Nsima hopes to convey to his audience online and where he can be found.
  • [03:07:53] Gratitude: how this podcast influenced Nsima’s learning journey from age 20.
  • [03:09:00] Micro-progressions, sustainable movement practice, and parting thoughts.

MORE NSIMA INYANG QUOTES FROM THE INTERVIEW

“I look at rope flow as its own, internal martial art.”
— Nsima Inyang

“I’ve had people that are in the Stronger Human community that, literally, after day one, they’re finding that they have better balance walking up the steps. And these were people in their fifties and sixties.”
— Nsima Inyang

“The thing that I would want to get you doing is, first, to make sure that you learn how to breathe while doing everything.”
— Nsima Inyang

“If you want to just get yourself a rope from Home Depot and cut it and make a rope, that’s fine. You can work that. You can even work with an exercise band you might have at home.”
— Nsima Inyang

“Many aspects of evidence-based fitness is that there’s a waiting game to wait for a paper to tell you something works that’s probably been done for centuries in many different cultures for a long time.”
— Nsima Inyang

The post Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More (#816) appeared first on The Blog of Author Tim Ferriss.

Chris Hutchins, Deal Master — Helping Tim Burn 15M+ Miles and Points, Flipping Costco Gold Into Five-Star Trips, Flying to Japan for $222, Tech Tools and Tricks, and Avoiding The Optimizer’s Curse (#815)

2025-06-12 02:15:47

“There’s something fun about knowing you kind of ‘got one’ over the system.”
— Chris Hutchins

Chris Hutchins is the creator and host of All the Hacks, a podcast that helps people upgrade their life, money, and travel. He previously founded Grove (acquired by Wealthfront) and Milk (acquired by Google), led New Product Strategy at Wealthfront, and was a Partner at Google Ventures.

Most importantly, he is the person Kevin Rose and I call if we want to figure how to get a better deal on just about anything in the world or if we just want to learn about his latest hijinks doing things like getting $200 flights to Japan, running gold pseudo-arbitrage at retail, or booking dirt-cheap trips to Bora Bora. We cover all three and more in this conversation.

Please enjoy!

Listen to the episode on Apple PodcastsSpotifyOvercastPodcast AddictPocket CastsCastboxYouTube MusicAmazon MusicAudible, or on your favorite podcast platform. Watch the interview on YouTube. The transcript of this episode can be found here. Transcripts of all episodes can be found here.

This episode is brought to you by AG1 all-in-one nutritional supplement; Shopify global commerce platform, providing tools to start, grow, market, and manage a retail business; and Ramp easy-to-use corporate cards, bill payments, accounting, and more.

Chris Hutchins, Deal Master — Helping Tim Burn 15M+ Miles and Points, Flipping Costco Gold Into Five-Star Trips, Flying to Japan for $222, Tech Tools and Tricks, and Avoiding The Optimizer’s Curse

This episode is brought to you by RampRamp is corporate card- and spend-management software designed to help you save time and put money back in your pocket. Ramp has already saved more than 25,000 customers—including other podcast sponsors like Shopify and Eight Sleep—more than 10 million hours and more than $1 billion through better financial management of their corporate spending.

With Ramp, you’re able to issue cards to every employee with limits and restrictions and automate expense reporting, allowing you to close your books 8x faster on average. Your employees will no longer need to spend hours submitting expense reports. In less than 15 minutes, you can get started issuing virtual and physical cards and making payments, whether you have 5 employees or 5,000. Businesses that use Ramp save an average of 5% on total card spending and related expenses in the first year. And now, you can get $250 when you join Ramp. Just go to ramp.com/Tim.


This episode is brought to you by AG1! I get asked all the time, “If you could use only one supplement, what would it be?” My answer is usually AG1, my all-in-one nutritional insurance. I recommended it in The 4-Hour Body in 2010 and did not get paid to do so. I do my best with nutrient-dense meals, of course, but AG1 further covers my bases with vitamins, minerals, and whole-food-sourced micronutrients that support gut health and the immune system. 

I have always admired AG1’s commitment to improving one product over many years, which is why I am excited about their latest upgrade: AG1 Next Gen. It’s the same—but improved—single-scoop, once-a-day product to support your mental clarity, immune health, and energy. Right now, you’ll get a 1-year supply of Vitamin D free with your first subscription purchase—a vital nutrient for a strong immune system and strong bones. Visit DrinkAG1.com/Tim to claim this special offer today and receive your 1-year supply of Vitamin D (and 5 free AG1 travel packs) with your first subscription purchase! That’s up to a one-year supply of Vitamin D as added value when you try their delicious and comprehensive daily, foundational nutrition supplement that supports whole-body health.


This episode is brought to you by ShopifyShopify is one of my favorite platforms and one of my favorite companies. Shopify is designed for anyone to sell anywhere, giving entrepreneurs the resources once reserved for big business. In no time flat, you can have a great-looking online store that brings your ideas to life, and you can have the tools to manage your day-to-day and drive sales. No coding or design experience required.

Go to shopify.com/Tim to sign up for a one-dollar-per-month trial period. It’s a great deal for a great service, so I encourage you to check it out. Take your business to the next level today by visiting shopify.com/Tim.


Want to hear the last time Chris came on the show to help our audience’s aspiring podcasters get started on the right foot? Listen to our conversation here, in which we discussed contingency plans for inevitable technical SNAFUs, gear we use, pros and cons of recording a podcast on video, prioritizing good guests over well-known guests, the magic of recording long and editing liberally for fixing imperfect sessions, the painful but positive effects of soliciting feedback, prep tips, how to be of the best service to yourself and your audience, and much more.


What was your favorite quote or lesson from this episode? Please let me know in the comments.

SELECTED LINKS FROM THE EPISODE

  • Connect with Chris Hutchins:

All the Hacks

The transcript of this episode can be found here. Transcripts of all episodes can be found here.

Online Tools & Resources

  • All the Hacks: Chris’ primary website for his podcast and resources.
  • Annual Credit Report: the official, government-authorized website for free credit reports.
  • AwardTool: a tool for searching for award flights using points and miles.
  • Booking.com: online travel agency for booking accommodations, flights, etc.
  • Bureau of Labor Statistics: US government agency providing economic data, including consumer spending.
  • Pure: a marketplace for gold and other collectibles.
  • Credit Karma: a website and app offering free credit scores and reports.
  • Expedia: online travel agency.
  • Google Flights: a flight search engine.
  • Miles4Migrants: defunct program that used donated points to fly migrants to safety.
  • Points Path: a browser extension for Google Flights that shows points redemption options.
  • PointsYeah: a tool for searching award flights, featuring a “Daydream Explorer.”
  • Rooms.aero: a tool for searching hotel award availability.
  • Seats.aero: a tool for searching award flight availability, often presented in a spreadsheet-like format.
  • Apple Pay: mobile payment service by Apple.
  • ChatGPT: AI language model.
  • Pepper: a gift card app upgraded to an AI personal shopper.

Books

Financial Institutions & Services

  • Amex (American Express): an American bank holding company and multinational financial services corporation that specializes in payment cards.
  • Aetna: a major American health insurance company that provides medical, pharmaceutical, dental, behavioral health, and long-term care benefits.
  • Bank of America: one of the largest banks in the United States, offering consumer and commercial banking, wealth management, and investment services.
  • Capital One: an American bank holding company specializing in credit cards, auto loans, banking, and savings accounts.
  • Charles Schwab: a major American multinational financial services company offering brokerage, banking, and financial advisory services.
  • Citibank: the consumer division of Citigroup, one of the largest banks in the world, providing retail banking services globally.
  • Fidelity: a multinational financial services corporation offering investment management, retirement planning, portfolio guidance, and brokerage services.
  • MasterCard: a multinational financial services corporation that operates a global payment network for electronic payments.
  • Merrill Lynch: a wealth management division of Bank of America providing investment, insurance, and retirement planning services.
  • Morgan Stanley: an American multinational investment bank and financial services company offering securities, asset management, and wealth management.
  • PAMP: a Swiss precious metals refining company and one of the world’s leading bullion brands for gold, silver, platinum, and palladium products.
  • Robinhood: a commission-free trading platform that allows users to invest in stocks, ETFs, options, and cryptocurrencies through a mobile app.
  • Square: a financial services and payment processing company (now part of Block, Inc.) that provides payment solutions for businesses and individuals.
  • Stripe: an online payment processing platform that enables businesses to accept payments over the internet and manage online transactions.
  • US Bank: the fifth-largest commercial bank in the United States, offering banking, investment, mortgage, trust, and payment services.
  • Visa: a multinational financial services corporation that facilitates electronic funds transfers through its payment network worldwide.
  • Wealthfront: an automated investment service (robo-advisor) that provides portfolio management, financial planning, and cash management services.
  • Wells Fargo: a major American multinational financial services company offering banking, investment, mortgage, and consumer finance services.

Airlines & Airline Alliances

  • Air Canada: Canada’s flag carrier and largest airline, offering domestic and international flights with hubs in Toronto, Vancouver, and Montreal.
  • Air France: the flag carrier of France and a founding member of the SkyTeam alliance, operating from its main hub at Charles de Gaulle Airport in Paris.
  • Alaska Airlines: a major American airline based in Seattle, known for its extensive West Coast network and strong customer service reputation.
  • ANA (All Nippon Airways): Japan’s largest airline and a Star Alliance member, renowned for its exceptional service quality and extensive domestic and international network.
  • American Airlines: one of the largest airlines in the world and a founding member of the Oneworld alliance, with major hubs across the United States.
  • Delta Air Lines: a major American airline and founding member of the SkyTeam alliance, with its largest hub at Hartsfield-Jackson Atlanta International Airport.
  • Emirates: the flag carrier of the United Arab Emirates based in Dubai, known for its luxury service and extensive international network connecting six continents.
  • Japan Airlines: Japan’s flag carrier and a Oneworld alliance member, offering domestic and international flights with a focus on premium service and hospitality.
  • JetBlue: a low-cost American airline known for its customer service, free Wi-Fi, and comfortable seating on domestic and select international routes.
  • Lufthansa: Germany’s flag carrier and a founding member of the Star Alliance, operating from major hubs in Frankfurt and Munich.
  • Oneworld Alliance: a global airline alliance founded in 1999, comprising major carriers like American Airlines, British Airways, and Cathay Pacific.
  • SkyTeam Alliance: a global airline alliance founded in 2000, including member airlines such as Delta, Air France-KLM, and Korean Air.
  • Southwest Airlines: a major American low-cost airline known for its point-to-point service model, free checked bags, and no change fees policy.
  • Star Alliance: the world’s largest global airline alliance founded in 1997, with member airlines including United, Lufthansa, and Singapore Airlines.
  • TAP Air Portugal: Portugal’s flag carrier and a Star Alliance member, serving as a gateway between Europe, Africa, and the Americas from its Lisbon hub.
  • United Airlines: a major American airline and founding member of the Star Alliance, with significant hubs in Chicago, Denver, Houston, and San Francisco.

Hotels & Hospitality Brands

  • Cap Rocat (Majorca): a luxury fortress hotel in Mallorca, Spain, converted from a 19th-century military fortress offering exclusive accommodations with Mediterranean views.
  • Conrad Hotels & Resorts: Hilton’s luxury hotel brand offering sophisticated accommodations and personalized service in major business and leisure destinations worldwide.
  • Four Seasons Hotels and Resorts: a Canadian luxury hotel and resort company known for exceptional service, elegant accommodations, and properties in premier destinations globally.
  • Hilton Hotels & Resorts: a global hospitality company and flagship brand offering full-service hotels, resorts, and suites with comprehensive amenities for business and leisure travelers.
  • Hyatt Hotels Corporation: an American multinational hospitality company operating luxury, premium, and select service hotels and resorts worldwide with various brand portfolios.
  • Marriott Bonvoy: Marriott International’s loyalty program and hotel portfolio, encompassing 30+ brands from luxury to extended-stay properties across the globe.
  • Miraval Resorts: a collection of luxury wellness resorts focused on mindful living, spa treatments, fitness, and holistic wellness experiences in scenic destinations.
  • Nobu: a luxury lifestyle brand combining world-class hospitality with the culinary expertise of Chef Nobu Matsuhisa, offering hotels and restaurants worldwide.
  • Small Luxury Hotels of the World (SLH): a collection of more than 520 independent luxury hotels worldwide, each offering unique character and exceptional personalized service.
  • Waldorf Astoria Hotels & Resorts: Hilton’s ultra-luxury hotel brand providing iconic accommodations and legendary service in the world’s most sought-after destinations.

Retail & Other Brands

  • Amazon: the world’s largest e-commerce and cloud computing company, offering everything from retail products to digital services and logistics solutions.
  • Amazon Fresh: Amazon’s online and physical grocery delivery service providing fresh produce, pantry items, and household essentials with same-day or next-day delivery.
  • Apple: a multinational technology company known for innovative consumer electronics, software, and digital services including iPhone, Mac, iPad, and Apple Watch.
  • Costco: a membership-based warehouse club offering bulk quantities of groceries, electronics, and household items at discounted prices to members.
  • Dick’s Sporting Goods: a leading American sporting goods retailer offering athletic equipment, apparel, and footwear for various sports and outdoor activities.
  • FedEx: a multinational courier delivery and logistics company providing express shipping, ground delivery, freight, and supply chain management services worldwide.
  • Goodwill Industries: a nonprofit organization operating thrift stores that sell donated goods to fund job training, employment placement, and community programs.
  • Healthy Choice: a food brand owned by Conagra Brands, specializing in frozen meals, soups, and snacks marketed as healthier alternatives with reduced sodium and calories.
  • Lowe’s: a major American home improvement retailer offering tools, appliances, building materials, and services for home renovation and maintenance projects.
  • Spotify: a Swedish music streaming platform providing access to millions of songs, podcasts, and playlists with both free and premium subscription options.
  • US Mint (United States Mint): the official government agency responsible for producing and distributing coins, commemorative coins, and precious metal products for the United States.
  • Whole Foods Market: an upscale grocery chain owned by Amazon, specializing in organic, natural, and high-quality foods with a focus on health and sustainability.

Credit Cards & Memberships

  • Amex Business Gold Card: a premium business credit card offering 4x points on top spending categories and valuable business benefits with flexible payment options.
  • Amex Business Platinum Card: American Express’s flagship business credit card providing premium travel benefits, airport lounge access, and substantial rewards for business expenses.
  • Amex Gold Card: a premium personal credit card offering 4x points on dining and groceries, plus valuable dining and travel credits for cardholders.
  • Amex Platinum Card: American Express’s flagship personal credit card featuring luxury travel benefits, airport lounge access, hotel elite status, and premium concierge services.
  • Bank of America Premium Rewards Card: a premium travel rewards credit card offering bonus points on travel and dining, with enhanced benefits for Preferred Rewards members.
  • Bank of America Unlimited Cash Rewards / Travel Rewards Card: cash back and travel rewards cards that offer enhanced earning rates and benefits when paired with Bank of America’s Preferred Rewards program.
  • Capital One Spark Cash Card: a straightforward business credit card offering unlimited 2% cash back on all purchases with no spending categories or caps.
  • Capital One Venture Card: a travel rewards credit card offering 2x miles on every purchase with flexible redemption options and travel benefits.
  • Capital One Venture X Business Card: a premium business travel rewards card offering enhanced earning rates, travel credits, and Priority Pass lounge access for business travelers.
  • Capital One Venture X Card: Capital One’s flagship travel rewards card featuring premium travel benefits, annual travel credits, and Priority Pass lounge access.
  • Chase Freedom / Freedom Flex Cards: popular cash back credit cards offering rotating 5% bonus categories and flat-rate cash back on everyday purchases.
  • Chase Ink Business Preferred Card: a premium business credit card offering 3x points on select business categories and valuable Ultimate Rewards earning potential.
  • Chase Sapphire Preferred Card: a popular travel rewards credit card offering enhanced earning on travel and dining with flexible Ultimate Rewards redemption options.
  • Costco Executive Membership: Costco’s premium membership tier offering 2% annual reward on qualifying Costco purchases plus additional benefits and exclusive offers.
  • Delta Reserve Amex Card: a premium co-branded credit card offering Delta elite status benefits, Sky Club access, and enhanced earning on Delta purchases and travel.
  • Fidelity Rewards Visa Signature Card: a straightforward rewards credit card offering 2% cash back on all purchases that can be deposited directly into Fidelity investment accounts.
  • Robinhood Gold Card: a cash back credit card integrated with Robinhood’s investment platform, offering 3% cash back on select categories and investment-focused benefits.
  • Southwest Airlines Companion Pass: Southwest’s premier membership benefit allowing a designated companion to fly free (minus taxes and fees) on all Southwest flights for qualifying members.
  • US Bank Four Percent Cash Back Card: a high-yield cash back credit card offering 4% cash back on select categories, though availability and terms may have changed or been discontinued.

Concepts

  • Four Percent Rule (Retirement withdrawal strategy): a retirement planning guideline suggesting that retirees can safely withdraw 4% of their portfolio annually, adjusted for inflation, without running out of money over a 30-year period.
  • Arbitrage: the practice of taking advantage of price differences between markets to buy and sell identical or similar financial instruments simultaneously for risk-free profit.
  • Cash Back Rewards: a credit card benefit that returns a percentage of purchase amounts to cardholders as cash, typically ranging from 1% to 5% depending on spending categories.
  • Coast FI / Coast FIRE (Financial Independence, Retire Early concept): a variation of FIRE where individuals have saved enough that compound growth will fund their retirement without additional contributions, allowing them to “coast” with lower savings rates.
  • Dunning-Kruger Effect: a cognitive bias where people with limited knowledge or competence in a domain overestimate their own knowledge or competence in that domain.
  • FICO Score: the most widely used credit scoring model in the United States, ranging from 300 to 850, used by lenders to assess creditworthiness and loan risk.
  • Fisherman Parable: a parable about work-life balance where a businessman advises a fisherman to expand his business, only to learn the fisherman already enjoys the lifestyle the businessman is working toward.
  • FIRE (Financial Independence, Retire Early) Movement: a lifestyle movement focused on extreme savings and investing to achieve financial independence and early retirement, typically by saving 50-70% of income.
  • Interchange Fees: transaction fees that merchants pay to card-issuing banks when customers use credit or debit cards, typically ranging from 1.5% to 3.5% of the transaction amount.
  • Loyalty Programs / Points & Miles: marketing strategies that reward customers for repeat business through points, miles, or other benefits that can be redeemed for products, services, or travel.
  • Memory Dividends: Bill Perkins’ concept that experiences create lasting memories that continue to provide value and happiness long after the money spent, unlike financial dividends.
  • Money Rules: Ramit Sethi’s personal finance philosophy emphasizing automation, conscious spending on things you love, and cutting costs ruthlessly on things you don’t care about.
  • Net Fulfillment vs. Net Worth: Bill Perkins’ framework suggesting that maximizing life fulfillment and experiences should take priority over simply accumulating wealth, especially in later years.
  • Optimizer’s Curse: a cognitive bias where people who extensively research and optimize decisions often end up less satisfied with outcomes due to inflated expectations and analysis paralysis.
  • Orthorexia: a term that describes an obsession with eating healthy food. It comes from the Greek words ortho, meaning ‘correct’ and orexis, meaning ‘appetite’.
  • Trough of Sorrow: a startup development phase characterized by declining initial enthusiasm, user engagement challenges, and the difficult period between launch excitement and sustainable growth.
  • VantageScore: an alternative credit scoring model developed by the three major credit bureaus, ranging from 300 to 850, designed to compete with FICO scores in credit assessment.

Legislation & Government Entities/Programs

  • Credit Card Competition Act: proposed federal legislation aimed at increasing competition in the credit card processing market by requiring large banks to offer multiple payment network options beyond Visa and Mastercard.
  • Crypto GENIUS Act: proposed federal legislation designed to establish a comprehensive regulatory framework for cryptocurrency and blockchain technology, providing clarity for businesses and consumers in the digital asset space.
  • US Mint $1 Coin Program: various United States Mint programs that have produced commemorative and circulating dollar coins, including the Presidential $1 Coin Program and American Innovation $1 Coin Program.

Podcasts

People

Relevant Resources

SHOW NOTES

  • [00:00:00] Curses! COVID again. (Start.)
  • [00:00:32] Meet Chris Hutchins: master of All the Hacks.
  • [00:06:22] Coping with a Frankenstein’s Monster of travel points.
  • [00:10:27] How did Chris become obsessed with the art of arbitrage?
  • [00:12:18] Flipping gift cards for fun and profit.
  • [00:17:17] The mechanics of Costco gold arbitrage.
  • [00:22:31] Using AwardTool for finding point deals.
  • [00:25:19] Daydream exploring with PointsYeah.
  • [00:27:27] Why do modern airlines rely on loyalty programs to survive?
  • [00:33:22] Chris maps out the different kinds of points and how to optimize them.
  • [00:36:22] My inner struggle: hoard vs. spend.
  • [00:37:55] Creative uses for large point balances.
  • [00:41:20] Cash back card alternatives.
  • [00:44:14] Chris analyzes the value of my 12 million Amex points.
  • [00:46:23] 200 hotel nights or 150 business class flights?
  • [00:48:47] Seat availability challenges and alert rebooking strategies.
  • [00:55:33] Making use of smaller airline point balances.
  • [00:58:57] Non-travel uses for points.
  • [01:02:26] Strategies for expiring points.
  • [01:06:12] Flexible booking for maximum value.
  • [01:07:12] Using Seats.aero for a Lufthansa first class and Frankfurt terminal experience.
  • [01:10:45] Using Rooms.aero to find surprise hotel deals around the world.
  • [01:11:51] Point strategies gone wrong and the optimizer’s curse.
  • [01:14:36] Using Points Path with Google Flights to decide if a trip is worth the points.
  • [01:15:30] The Dunning-Kruger curve of points hacking.
  • [01:18:13] Escaping the optimization trap: when frugality becomes a burden.
  • [01:21:33] What I could have done differently with my reward cards.
  • [01:24:28] Points arbitrage: buying vs. earning.
  • [01:27:01] Optimal reward cards for small business owners.
  • [01:28:07] Status benefits and Southwest’s companion pass.
  • [01:32:05] Pudding cups, $1 coins, and other heartwarming arbitrage tales.
  • [01:36:47] How Chris saved $11,000 on his wedding by bartering with points.
  • [01:38:53] Using points for employee/family gifts and business benefits.
  • [01:42:09] How Chris would optimize point resources in my shoes.
  • [01:45:16] The joy (and livelihood) Chris gets from sharing a day in his life.
  • [01:46:57] Pondering AI’s future impact on travel, point optimization, regulatory changes, and itinerary planning.
  • [01:53:56] Hotel relationship building through direct communication.
  • [01:57:01] Insider restaurant hacks.
  • [01:58:05] Credit card signup bonuses and credit score impact.
  • [02:00:31] Card closure strategy and credit history preservation.
  • [02:03:35] Amex Platinum Card evaluation and optimization.
  • [02:06:12] Using government-sanctioned Annualcreditreport.com to monitor your credit report.
  • [02:08:49] Spousal credit card strategy: doubling bonuses.
  • [02:10:24] Chris’ travel enjoyment philosophy and spending mindset.
  • [02:13:36] Paying cash vs. points at the Four Seasons Lanai.
  • [02:15:08] Learning how to spend money as a frugal person.
  • [02:17:28] High-quality experiences over extreme optimization.
  • [02:18:38] Die with Zero: Bill Perkins and the money timing game.
  • [02:21:14] Coast FIRE (Financial Independence Retire Early).
  • [02:22:38] Recommended reading for developing a conscious, fulfilling relationship with money.
  • [02:25:47] The limits of universal financial advice.
  • [02:29:48] Chris’ potential alternative career paths.
  • [02:32:09] The fisherman parable and contentment.
  • [02:33:17] Parting thoughts.

MORE CHRIS HUTCHINS QUOTES FROM THE INTERVIEW

“I’ve always been thinking in the back of my head, ‘How do I do the thing that everyone else with all this money and all these resources does? How do I get to do that, even though I don’t have the resources?’ So that’s been my MO for life: I don’t want to sacrifice, but I also don’t want to go into debt or just spend money I don’t have.”
— Chris Hutchins

“Sometimes it just feels good to take a free trip. Who cares if it’s a good deal? You went on a trip you weren’t going to take otherwise.”
— Chris Hutchins

“Everyone listening should not be getting less than two points or two percent on any transaction, because you’re just giving money away.”
— Chris Hutchins

“There’s something fun about knowing you kind of ‘got one’ over the system.”
— Chris Hutchins

“I’m not going to let an AI book my travel, but I might let it do some exploration.”
— Chris Hutchins

“If you think too much about money, you just lose sight of the fact that money is a tool to help you achieve things. And if you don’t have any, it’s a really important tool, but as you have more, sometimes it just becomes a thing that you focus on way too much. And if you can learn to be happy with whatever you have, you might not need to chase. And that chasing is so toxic.”
— Chris Hutchins

The post Chris Hutchins, Deal Master — Helping Tim Burn 15M+ Miles and Points, Flipping Costco Gold Into Five-Star Trips, Flying to Japan for $222, Tech Tools and Tricks, and Avoiding The Optimizer’s Curse (#815) appeared first on The Blog of Author Tim Ferriss.

Chatri Sityodtong, CEO of ONE Championship — From Dirt Poor to Top-10 Sports-Media Franchise, The $100M Breakfast, Dominating Social Media (30B+ Views/Year), Key Strategic Decisions, and The Moneyball of Fight Matchmaking (#814)

2025-06-05 22:17:24

“Suffering is a path to our greatness.”
— Chatri Sityodtong

Chatri Sityodtong (@yodchatri) is the founder and CEO of ONE (you might know it as ONE Championship), one of the top-10 biggest sports-media properties in the world in terms of viewership and engagement (alongside the NBA, Formula One, Champions League, and Premier League), with a global broadcast reach to 195 countries. 

The largest sports-media property in Asia, ONE is also a celebration of Asia’s great cultural treasure martial arts. Chatri himself has more than 40 years of martial arts experience. He is a certified senior Muay Thai instructor under the legendary Kru Yodtong Senanan, and he holds a black belt in Brazilian Jiu-Jitsu under Master Renzo Gracie. In 2019, he was inducted into the Black Belt Hall of Fame.

Chatri holds an MBA from Harvard Business School and a BA from Tufts University.

Please enjoy!

Listen to the episode on Apple PodcastsSpotifyOvercastPodcast AddictPocket CastsCastboxYouTube MusicAmazon MusicAudible, or on your favorite podcast platform. Watch the interview on YouTube. The transcript of this episode can be found here. Transcripts of all episodes can be found here.

This episode is brought to you by AG1 all-in-one nutritional supplement; Helix Sleep premium mattresses; and Wealthfront high-yield cash account.

Chatri Sityodtong, CEO of ONE Championship — From Dirt Poor to Top-10 Sports-Media Franchise, The $100M Breakfast, Dominating Social Media (30B+ Views/Year), Key Strategic Decisions, and The Moneyball of Fight Matchmaking

This episode is brought to you by Wealthfront! Wealthfront is a financial services platform that offers services to help you save and invest your money. Right now, you can earn 4.00% APY—that’s the Annual Percentage Yield—with the Wealthfront Brokerage Cash Accoount. That’s nearly 10x more interest than if you left your money in a savings account at the average bank, with savings rates at 0.42%, according to FDIC.gov, as of 05/19/2025. It takes just a few minutes to sign up, and then you’ll immediately start earning 4.00% APY from program  banks on your uninvested cash. And when new clients open an account today, they’ll get an extra $50 bonus with a deposit of $500 or more. Terms and Conditions apply.  Visit Wealthfront.com/Tim to get started.

Cash Account offered by Wealthfront Brokerage LLC, member FINRA/SIPC. Wealthfront is not a bank. The APY on cash deposits as of 04/30/2025, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to program banks, where they earn a variable APY. Tim receives cash compensation from Wealthfront Brokerage for advertising and holds a non-controlling equity interest in the corporate parent of Wealthfront Brokerage. Tim and Wealthfront Brokerage have no other affiliation. Tim reflects his own opinions and Wealthfront does not endorse, sponsor, or promote them. See full disclosures here.


This episode is brought to you by AG1! I get asked all the time, “If you could use only one supplement, what would it be?” My answer is usually AG1, my all-in-one nutritional insurance. I recommended it in The 4-Hour Body in 2010 and did not get paid to do so. I do my best with nutrient-dense meals, of course, but AG1 further covers my bases with vitamins, minerals, and whole-food-sourced micronutrients that support gut health and the immune system. 

I have always admired AG1’s commitment to improving one product over many years, which is why I am excited about their latest upgrade: AG1 Next Gen. It’s the same—but improved—single-scoop, once-a-day product to support your mental clarity, immune health, and energy. Right now, you’ll get a 1-year supply of Vitamin D free with your first subscription purchase—a vital nutrient for a strong immune system and strong bones. Visit DrinkAG1.com/Tim to claim this special offer today and receive your 1-year supply of Vitamin D (and 5 free AG1 travel packs) with your first subscription purchase! That’s up to a one-year supply of Vitamin D as added value when you try their delicious and comprehensive daily, foundational nutrition supplement that supports whole-body health.


This episode is brought to you by Helix SleepHelix was selected as the best overall mattress of 2024 by Forbes, Fortune, and Wired magazines and many others. With Helix, there’s a specific mattress to meet each and every body’s unique comfort needs. Just take their quiz—only two minutes to complete—that matches your body type and sleep preferences to the perfect mattress for you. They have a 10-year warranty, and you get to try it out for a hundred nights, risk-free. They’ll even pick it up from you if you don’t love it. And now, Helix is offering 20% off all mattress orders at HelixSleep.com/Tim.


Want to hear another episode with someone who appreciates a good scrap? Listen to my conversation with former mixed martial artist Bas Rutten, in which we discussed martial arts tradition in the Netherlands, bullies, Pancrase, fighting Masakatsu Funaki and Minoru Suzuki, underrated Japanese fighters, pranks, self-defense for beginners and bouncers, street fighting, breathing with the O2 Trainer, and much more.


What was your favorite quote or lesson from this episode? Please let me know in the comments.

SELECTED LINKS FROM THE EPISODE

The transcript of this episode can be found here. Transcripts of all episodes can be found here.

  • Connect with Chatri Sityodtong:

Website | Twitter | Facebook | Instagram | LinkedIn

  • Connect with ONE Championship:

Website | Twitter | Facebook | Instagram | Threads | YouTube | TikTok

Companies, Institutions, and Organizations

Books and Magazines

Martial Arts Disciplines

Events & Competitions

People

Places

Relevant Resources

SHOW NOTES

  • [00:00:00] Start.
  • [00:06:49] Chatri Trisiripisal vs. Yodchatri Sityodtong
  • [00:08:35] My own experience with Muay Thai.
  • [00:10:05] Chatri’s introduction to Muay Thai.
  • [00:10:58] Chatri processes the strained relationship with his father.
  • [00:17:28] Fight Porn and my introduction to ONE.
  • [00:18:56] A pep talk in Japanese.
  • [00:23:00] Chatri’s secret life in a Harvard dorm with his mother on $4 a day.
  • [00:30:11] How Chatri made the money to fuel his martial arts ambitions.
  • [00:35:19] Why wealth has never provided Chatri with a sense of security.
  • [00:38:43] The moment Chatri began to fulfill one his mother’s prophecies.
  • [00:41:08] “To unleash your greatness, you must be surrounded by greatness.”
  • [00:44:56] Witnessing Yamato-damashii: the Japanese warrior spirit.
  • [00:48:43] Moving to Singapore and starting Evolve.
  • [00:51:59] Overcoming ONE’s initial financial challenges.
  • [01:03:06] Building ONE with Bushido-grade excellence.
  • [01:08:25] How ONE maintains quality and quantity fights and fighters.
  • [01:16:05] Leveraging social media to bring compelling human stories to ONE’s forefront.
  • [01:26:40] Chatri’s $100 million breakfast with Sequoia Capital.
  • [01:41:42] Making deals with CAA’s Fabian Stechel.
  • [01:45:13] A serendipitous meeting that resulted in investment from Qatar.
  • [01:47:51] Changing lives and building relationships across generations with martial arts.
  • [01:51:35] Recommended reading and admirable storytellers.
  • [02:01:03] A gracious invitation.
  • [02:02:39] Where in the world is ONE enjoyed most?
  • [02:07:14] Dealing with AI development and deep fakes.
  • [02:08:45] Global broadcasting business from behind the scenes.
  • [02:16:31] Funds raised and the competitive benefits of being early in the game.
  • [02:19:30] Fond regards for Renzo Gracie.
  • [02:23:49] Legendary fighters we would love to witness in their prime.
  • [02:26:27] High marks for Marcelo Garcia.
  • [02:29:23] How I learned what Chatri calls “flawless” Japanese.
  • [02:31:16] Chatri’s billboard and parting thoughts.

MORE CHATRI SITYODTONG QUOTES FROM THE INTERVIEW

“Suffering is a path to our greatness.”
— Chatri Sityodtong

“You never know what is good luck or bad luck until many years later, when you discover what the lessons were of that experience.”
— Chatri Sityodtong

“If you’re fighting for yourself — you’re fighting because you want a six-figure salary, you’re fighting because you want to buy a nice car — it’s very easy to quit. But when you’re fighting for something bigger than yourself, it’s impossible to quit.”
— Chatri Sityodtong

“I truly believe my grandmaster, Kru Yodtong Senanan, who used to always tell me — I never really understood it until much later in life — ‘To unleash your greatness, you must be surrounded by greatness.'”
— Chatri Sityodtong

“In society, I’m a CEO, but when I’m in training, I’m a nobody. These guys beat on me, but it levels me up. It’s a daily reminder to me that I’m here to learn, grow, and evolve and be the very best martial artist I can be.”
— Chatri Sityodtong

“Love, pain, and suffering. That combination can work magic in terms of unleashing human potential. You will discover things about yourself that you never even knew existed in you.”
— Chatri Sityodtong

The post Chatri Sityodtong, CEO of ONE Championship — From Dirt Poor to Top-10 Sports-Media Franchise, The $100M Breakfast, Dominating Social Media (30B+ Views/Year), Key Strategic Decisions, and The Moneyball of Fight Matchmaking (#814) appeared first on The Blog of Author Tim Ferriss.

Q&A with Tim — Three Life Commandments, 4-Hour Workweek Exercises I Still Use, The Art and Joy of Inefficiency, Stoicism Revisited, and Much More (#813)

2025-05-30 22:13:51

Welcome back to another in-between-isode, with one of my favorite formats: the good old-fashioned Q&A.

I answer questions submitted by the small-but-elite group of test readers of my upcoming THE NO BOOK. The community is closed for new members, as we have the right number of people now, but I hope to potentially expand it once the book comes out. 

This episode explores everything from childhood nostalgia and the outdoor activities I’d want to share with future kids to what my personal, highly comfortable, cult uniforms might look like if I were ever so inclined—don’t worry, I’m not. We also cover how I work with AI, Stoicism, tools from The 4-Hour Workweek that I still use, and much, much more.

Please enjoy!

Listen to the episode on Apple PodcastsSpotifyOvercastPodcast AddictPocket CastsCastboxYouTube MusicAmazon MusicAudible, or on your favorite podcast platform. Watch the Q&A on YouTube. The transcript of this episode can be found here. Transcripts of all episodes can be found here.

This episode is brought to you by Monarch Money track, budget, plan, and do more with your money; Eight Sleep Pod Cover 5 sleeping solution for dynamic cooling and heating; and AG1 all-in-one nutritional supplement.

Q&A with Tim — Three Life Commandments, 4-Hour Workweek Exercises I Still Use, The Art and Joy of Inefficiency, Stoicism Revisited, and Much More

This episode is brought to you by Monarch Money! Traditional budgeting apps can help, but they don’t compare to the complete financial command center you get with this episode’s sponsor, Monarch Money. Monarch is like your own personal CFO, giving you full visibility and control so you can stop merely earning and start growing.

Monarch was named The Wall Street Journal’s Best Budgeting App of 2025, and it’s the top-recommended personal finance app by users and experts, with more than 30,000 5-star reviews. Get control of your overall finances with Monarch Money. Use code TIM at monarchmoney.com/tim for half off your first year.


This episode is brought to you by AG1! I get asked all the time, “If you could use only one supplement, what would it be?” My answer is usually AG1, my all-in-one nutritional insurance. I recommended it in The 4-Hour Body in 2010 and did not get paid to do so. I do my best with nutrient-dense meals, of course, but AG1 further covers my bases with vitamins, minerals, and whole-food-sourced micronutrients that support gut health and the immune system. 

I have always admired AG1’s commitment to improving one product over many years, which is why I am excited about their latest upgrade: AG1 Next Gen. It’s the same—but improved—single-scoop, once-a-day product to support your mental clarity, immune health, and energy. Right now, you’ll get a 1-year supply of Vitamin D free with your first subscription purchase—a vital nutrient for a strong immune system and strong bones. Visit DrinkAG1.com/Tim to claim this special offer today and receive your 1-year supply of Vitamin D (and 5 free AG1 travel packs) with your first subscription purchase! That’s up to a one-year supply of Vitamin D as added value when you try their delicious and comprehensive daily, foundational nutrition supplement that supports whole-body health.


This episode is brought to you by Eight Sleep. Temperature is one of the main causes of poor sleep, and heat is my personal nemesis. I’ve suffered for decades, tossing and turning, throwing blankets off, pulling them back on, and repeating ad nauseam. But a few years ago, I started using the Pod Cover, and it has transformed my sleep. Eight Sleep has launched their newest generation of the Pod: Pod 5 Ultra. It cools, it heats, and now it elevates, automatically. With the best temperature performance to date, Pod 5 Ultra ensures you and your partner stay cool in the heat and cozy warm in the cold. Plus, it automatically tracks your sleep time, snoring, sleep stages, and HRV, all with high precision. For example, their heart rate tracking is at an incredible 99% accuracy.

Pod 5 Ultra also introduces an adjustable Base that fits between your mattress and your bed frame to add custom positions for the best sleeping experience. It also automatically reduces your snoring when detected. Add it easily to any bed. And for full coverage, you can include the Blanket, which uses the same technology as the Pod’s Cover to extend temperature regulation over your entire body.

And now, listeners of The Tim Ferriss Show can get $350 off of the Pod 5 Ultra for a limited time! Click here to claim this deal and unlock your full potential through optimal sleep.


Want to hear a Q&A from the not-too-distant past? Listen here as I discuss reinvention, snacks, intriguing investments, modern dating, personal heresies, incentivizing potential mentors, making room for the irrational, workout routines for older parents, and much more.


What was your favorite quote or lesson from this episode? Please let me know in the comments.

SELECTED LINKS FROM THE EPISODE

Tim’s Three Commandments

  1. Movement is medicine.
  2. To save the self, help outside the self.
  3. Request what you want more/less of.

Core Practices from The 4-Hour Workweek

  • 80/20 (Pareto Principle): Focus on the 20% of activities that produce 80% of your results.
  • Parkinson’s Law: Work expands to fill the time available, so set tight deadlines to force efficiency.
  • Fear-Setting: Define your worst-case scenarios in detail to realize most fears are overblown.
  • Definition: Clearly specify what you want from life before optimizing how to get it.
  • Elimination: Say no to everything that doesn’t serve your defined goals.
  • Automation: Create systems that work without your constant involvement.

Personal Projects & Ventures

Books & Other Media

Concepts

  • Stoicism: An ancient Greek and Roman philosophy that teaches virtue, wisdom, and emotional resilience through accepting what you cannot control while focusing your efforts on what you can control.
  • Mezcal: A smoky, Mexican distilled spirit made from the agave plant. Delicious, but hard to justify at $72 per glass without warning.
  • Sufism: The mystical dimension of Islam that emphasizes direct personal experience of the divine.
  • Epicureanism: An ancient Greek philosophy that advocates pursuing pleasure and avoiding pain as the path to happiness, emphasizing simple pleasures, friendship, and freedom from anxiety.
  • The Nothing (from The NeverEnding Story): A destructive force that consumes imagination and hope, representing despair and the loss of wonder.
  • Vibe Coding: Programming based on intuition and feel rather than strict methodology or documentation.
  • Metabolic Psychiatry: Treatment approach viewing mental health disorders as metabolic dysfunction in the brain.
  • Ketogenic Diet: High-fat, low-carb eating plan that forces the body to burn fat for fuel instead of glucose.
  • Electroceuticals / Accelerated TMS: Medical devices using electrical stimulation to treat conditions, with TMS targeting specific brain regions magnetically.
  • Somatic Exercises: Movement practices that focus on internal physical sensations to release tension and trauma stored in the body.
  • Kundalini Activation: Spiritual practice aimed at awakening dormant energy believed to reside at the base of the spine.
  • Byron Katie’s “The Work” and Turnarounds: Self-inquiry method questioning stressful thoughts through four questions, then reversing beliefs to find opposite perspectives.

Software, Apps, & Tools

  • Scrivener: My preferred tool for organizing large writing projects.
  • Google Gemini AI: Google’s “personal, proactive, and powerful” AI assistant.
  • The Way: Henry Shukman’s meditation training app.

People

SHOW NOTES

  • [00:00:00] Start.
  • [00:04:44] Instilling nostalgia in future children.
  • [00:06:29] Secret suspicions about success.
  • [00:09:50] Comfy clothes and commandments for my new cult religion.
  • [00:13:20] Laying groundwork for large projects.
  • [00:15:12] The purpose of my No Book preview community.
  • [00:15:45] How I use and don’t use AI.
  • [00:18:56] My own success: because of strategies or despite them?
  • [00:19:25] Optimizing efficiency in the face of unknown variables.
  • [00:21:12] Why we should all learn how to live offline.
  • [00:22:35] Superb Sufism sources.
  • [00:23:21] How a podcast episode anticipated to be good can go bad.
  • [00:26:31] When inefficiency is the optimal choice.
  • [00:31:27] Helping rather than hurting our workaholic friends.
  • [00:33:42] The right time to announce a new project.
  • [00:37:09] Establishing partnership parameters.
  • [00:39:02] Spiritual speculations.
  • [00:41:24] Using today’s advantages to build tomorrow’s apps.
  • [00:43:23] Keeping audience capture from converting you to caricature.
  • [00:46:18] Legends of Varlata vs. The Legend of COCKPUNCH.
  • [00:49:28] Hunting for Easter eggs across IPs.
  • [00:49:51] Coyote curiosity.
  • [00:53:32] 4-Hour Workweek tools I still use regularly.
  • [00:55:14] A favorite memory with my childhood best friends.
  • [00:55:48] A movie sequel I’d finance.
  • [00:56:41] I will (not) sell No book before its time.
  • [01:01:37] Archery aims.
  • [01:02:13] Inspirational blurbs, billboards, and tchotchkes.
  • [01:04:43] Does study of stoicism risk dulling positive emotions?
  • [01:07:29] What my Saisei Foundation is focusing on lately.
  • [01:13:33] Kundalini activation caution.
  • [01:14:17] Molly’s ideal trip with me.
  • [01:14:42] Parting thoughts.

The post Q&A with Tim — Three Life Commandments, 4-Hour Workweek Exercises I Still Use, The Art and Joy of Inefficiency, Stoicism Revisited, and Much More (#813) appeared first on The Blog of Author Tim Ferriss.

The Random Show — New Health Gadgets, Tim’s Latest Adventures, How to Drink Less, Zen Retreats, AI + Your Genome, and Colonoscopy Confessions (#812)

2025-05-23 22:36:10

Welcome to another wide-ranging “Random Show” episode I recorded with my close friend Kevin Rose (digg.com)!

We cover dozens of topics: from the cutting edge of health tech to pro-tips for colonoscopies; AI; adventures in Japan and Taiwan seeking out perfect coffee and tea; tips for drinking less alcohol; powerful documentaries like 32 Sounds and books such as Awareness; the unexpected joys and therapeutic benefits of adult Lego; and much, much more.

Please enjoy!

Listen to the episode on Apple PodcastsSpotifyOvercastPodcast AddictPocket CastsCastboxYouTube MusicAmazon MusicAudible, or on your favorite podcast platform. Watch the conversation on YouTube. The transcript of this episode can be found here. Transcripts of all episodes can be found here.

This episode is brought to you by Vanta trusted compliance and security platform; Momentous high-quality supplements; and ExpressVPN high-speed, secure, and anonymous VPN service.

The Random Show — New Health Gadgets, Tim’s Latest Adventures, How to Drink Less, Zen Retreats, AI + Your Genome, and Colonoscopy Confessions

This episode is brought to you by Vanta! Vanta automates compliance for frameworks like SOC 2, ISO 27001, and HIPAA, making it simple and fast to get enterprise-grade compliant. Just like 10,000+ other companies that rely on Vanta, my friends at Duolingo and Ramp (a sponsor of this podcast and an ultra-fast growing company) both use Vanta to handle security compliance

It all adds up to impressive results: companies save up to 85% of costs, get compliant in weeks instead of months, and complete security questionnaires up to 5 times faster. So check out Vanta.com/Tim to see how Vanta can help you level up your security program. My listeners, that’s you, can get $1,000 off.


This episode is brought to you by Momentous high-quality supplements! Momentous offers high-quality supplements and products across a broad spectrum of categories, and I’ve been testing their products for months now. I’ve been using their magnesium threonateapigenin, and L-theanine daily, all of which have helped me improve the onset, quality, and duration of my sleep. I’ve also been using Momentous creatine, and while it certainly helps physical performance, including poundage or wattage in sports, I use it primarily for mental performance (short-term memory, etc.).

Their products are third-party tested (Informed-Sport and/or NSF certified), so you can trust that what is on the label is in the bottle and nothing else. Use code TIM at checkout and enjoy 35% off your first subscription order or 14% off your first one-time purchaseAnd not to worry, my non-US friends, Momentous ships internationally and has you covered. 


This episode is brought to you by ExpressVPN. I’ve been using ExpressVPN to make sure that my data is secure and encrypted without slowing my Internet speed. If you ever use public Wi-Fi at, say, a hotel or a coffee shop, where I often work and as many of my listeners do, you’re often sending data over an open network, meaning no encryption at all.

A great way to ensure that all of your data are encrypted and can’t be easily read by hackers is by using ExpressVPN. All you need to do is download the ExpressVPN app on your computer or smartphone and then use the Internet just as you normally would. You click one button in the ExpressVPN app to secure 100% of your network data. Use my link ExpressVPN.com/Tim today and get an extra three months free on a one-year package!


Want to hear the last time KevKev and I did a Random Show? Listen to our conversation here, in which we discussed the societal impact of reality-bending AI, the pros and cons of training to failure, inexpensive injury avoidance/reversal, ethical wild meat harvesting, aliens, aversion-defusing meditation, alternative field trips, and much more.


What was your favorite quote or lesson from this episode? Please let me know in the comments.

SELECTED LINKS FROM THE EPISODE

  • Connect with Kevin Rose:

Website | Instagram | Twitter | Threads | Bluesky | Digg.com

The transcript of this episode can be found here. Transcripts of all episodes can be found here.

Art, Collectibles, & Games

Health

Books

Movies and TV Shows

  • 32 Sounds: Immersive documentary about sound by Sam Green.
  • Flow: Latvian animated film about a cat in a post-apocalyptic world (low poly aesthetic).
  • Fight Club: Don’t talk about Fight Club.
  • Blade Runner: Dystopian sci-fi set in the far future of 2019 Los Angeles.
  • 10 Years with Hayao Miyazaki: Docuseries about the creative process of the Studio Ghibli founder.
  • My Neighbor Totoro: 1988 animated fantasy film written and directed by Hayao Miyazaki and animated by Studio Ghibli.
  • Spirited Away: 2001 animated fantasy film written and directed by Hayao Miyazaki and animated by Studio Ghibli.
  • Ponyo: 2008 animated fantasy film written and directed by Hayao Miyazaki and animated by Studio Ghibli.
  • Up: Animated comedy-drama adventure film produced by Pixar.
  • Max Headroom: Advertised as “the first computer-generated TV presenter.”
  • Minority Report: 2002 action film loosely based on Philip K. Dick’s 1956 novella.
  • Ex Machina: Sci-fi movie discussing AI.
  • Her: Movie about AI relationships.

People

Places

Companies & Organizations

Gadgets, Wearables, & Equipment

Digital Concepts & Tools

Relevant Resources

SHOW NOTES

  • [00:00:00] Start.
  • [00:05:13] Two old men discuss the importance of regular medical checkups.
  • [00:11:47] Zen and the art of 32 Sounds.
  • [00:14:50] Going with the low-poly Flow.
  • [00:18:02] KevKev goes cleanclean and sober.
  • [00:25:10] The first rule of AA is you do not talk about AA.
  • [00:26:24] LEGO bricks (and Nanoblocks) as art for grown-ups.
  • [00:28:27] Maintaining sobriety with a partner who still drinks.
  • [00:31:47] Addressing under-the-hood reasons behind addiction with a group.
  • [00:35:41] TimTim talks Taiwan and tea.
  • [00:43:13] A Japanese coffee bender.
  • [00:48:56] An “expresso” intervention.
  • [00:50:02] Where Americans can get Taiwanese tea if they can’t make the trip.
  • [00:51:16] Kevin’s new WHOOP wearable and quantifying health benchmarks/goals.
  • [00:57:45] I’m getting a new exercise bike because the old one rubbed me the wrong way.
  • [00:59:11] Kevin keeps COVID and cooties at bay with Profi in his schnozz.
  • [01:02:01] Sippin’ dashi and conquering anxiety with Awareness.
  • [01:06:36] Getting a (Versa) Gripp on eclectic injuries.
  • [01:10:07] Finding magic in the ordinary with Paul Madonna and Hayao Miyazaki.
  • [01:13:19] The Well of Being is back in stock for a reasonable price.
  • [01:14:02] Finding Asian artisanal goods in the US without having to travel.
  • [01:16:49] Squirrels: distracting dogs and humans for millennia.
  • [01:18:04] My personal ups and downs with accelerated TMS.
  • [01:28:27] The current state of consumer-level sleep aid technology.
  • [01:33:47] How full genome sequencing helped Kevin tame a once-insurmountable health issue.
  • [01:36:16] Eyeing traffic at the intersection of AI and life sciences.
  • [01:38:30] Genetic data privacy concerns.
  • [01:42:36] Face to face with my deepfaked side hustler.
  • [01:44:06] Kevin’s unsettling AI headphone review experiment and its implications for real humans.
  • [01:47:03] Steps Kevin has taken toward proving he’s a real boy.
  • [01:48:23] “You were talking to models — you were just talking to large language models.”
  • [01:50:25] Exploding Kittens and I made a game together: Coyote.
  • [01:52:06] When meditation retreats go right (and wrong).
  • [01:59:21] Parting thoughts.

The post The Random Show — New Health Gadgets, Tim’s Latest Adventures, How to Drink Less, Zen Retreats, AI + Your Genome, and Colonoscopy Confessions (#812) appeared first on The Blog of Author Tim Ferriss.

2x Olympic Archery Medalist Jake Kaminski — Lessons Learned and Mantras Used After 1,000,000 Arrows (#811)

2025-05-16 01:41:59

“I’m well over a million shots the same way—same technique, same thought process, same thought at full draw. … Sustained effort is what really makes you good.”
— Jake Kaminski

Jake Kaminski (@jake_kaminski_) is a two-time Olympic silver medalist in archery and a longtime member of the US Archery Team, with more than a decade of international competition experience. Known for his technical precision and deep knowledge of the sport, Jake helped lead the US to team silver medals at both the 2012 London and 2016 Rio Olympic Games.

Since retiring from Olympic competition, Jake has become a leading voice in the archery world through content creation, product innovation, and educational events. He runs a successful YouTube channel, writes training guides, and develops high-performance gear under the Kaminski Archery brand.

Sign up for the Kaminski Archery Backyard Championship here.

Please enjoy!

Listen to the episode on Apple PodcastsSpotifyOvercastPodcast AddictPocket CastsCastboxYouTube MusicAmazon MusicAudible, or on your favorite podcast platform. Watch the interview on YouTube. The transcript of this episode can be found here. Transcripts of all episodes can be found here.

This episode is brought to you by Helix Sleep premium mattresses; AG1 all-in-one nutritional supplement; and Shopify global commerce platform, providing tools to start, grow, market, and manage a retail business.

2x Olympic Archery Medalist Jake Kaminski — Lessons Learned and Mantras Used After 1,000,000 Arrows

This episode is brought to you by AG1! I get asked all the time, “If you could use only one supplement, what would it be?” My answer is usually AG1, my all-in-one nutritional insurance. I recommended it in The 4-Hour Body in 2010 and did not get paid to do so. I do my best with nutrient-dense meals, of course, but AG1 further covers my bases with vitamins, minerals, and whole-food-sourced micronutrients that support gut health and the immune system. 

I have always admired AG1’s commitment to improving one product over many years, which is why I am excited about their latest upgrade: AG1 Next Gen. It’s the same—but improved—single-scoop, once-a-day product to support your mental clarity, immune health, and energy. Right now, you’ll get a 1-year supply of Vitamin D free with your first subscription purchase—a vital nutrient for a strong immune system and strong bones. Visit DrinkAG1.com/Tim to claim this special offer today and receive your 1-year supply of Vitamin D (and 5 free AG1 travel packs) with your first subscription purchase! That’s up to a one-year supply of Vitamin D as added value when you try their delicious and comprehensive daily, foundational nutrition supplement that supports whole-body health.


This episode is brought to you by Helix SleepHelix was selected as the best overall mattress of 2024 by Forbes, Fortune, and Wired magazines and many others. With Helix, there’s a specific mattress to meet each and every body’s unique comfort needs. Just take their quiz—only two minutes to complete—that matches your body type and sleep preferences to the perfect mattress for you. They have a 10-year warranty, and you get to try it out for a hundred nights, risk-free. They’ll even pick it up from you if you don’t love it. And now, Helix is offering 20% off all mattress orders at HelixSleep.com/Tim.


This episode is brought to you by ShopifyShopify is one of my favorite platforms and one of my favorite companies. Shopify is designed for anyone to sell anywhere, giving entrepreneurs the resources once reserved for big business. In no time flat, you can have a great-looking online store that brings your ideas to life, and you can have the tools to manage your day-to-day and drive sales. No coding or design experience required.

Go to shopify.com/Tim to sign up for a one-dollar-per-month trial period. It’s a great deal for a great service, so I encourage you to check it out. Take your business to the next level today by visiting shopify.com/Tim.



Want to hear an episode with MeatEater kingpin Steven RinellaListen to our conversation, in which we discuss how Steven got me to overcome my lifetime aversion to hunting, why the conservation-minded non-hunting crowd should care about the decline in hunting and fishing license sales in the United States, the politics of reintroducing predator species to popular hunting grounds, close encounters of the grizzly kind, and much more.


What was your favorite quote or lesson from this episode? Please let me know in the comments.

SELECTED LINKS FROM THE EPISODE

  • Connect with Jake Kaminski:

Website | YouTube | Patreon | Kaminski Archery Backyard Championship

The transcript of this episode can be found here. Transcripts of all episodes can be found here.

Archery Concepts, Techniques, & Terminology

  • Olympic Recurve: Specific discipline/bow style used in the Olympics.
  • Barebow: Discipline/bow style with minimal aids, uses string walking.
  • Compound Bow: Bow style using cams/pulleys.
  • Longbow: Simple, traditional bow style.
  • Horse Bow / Asiatic Bow: Shorter recurve bow, often shot with a thumb release.
  • Target Panic: Psychological issue affecting aiming/release.
  • Clicker: Mechanical device used as a draw check and release trigger (primarily recurve).
  • Shot Cycle / Shot Sequence: The repeatable physical and mental process of shooting an arrow.
  • KSL Method: Biomechanically focused archery technique developed by Kisik Lee.
  • Ape Index: The ratio of an individual’s arm span relative to their height.
  • Biomechanics: Study of movement and structure in biological systems.
  • Anchor: Consistent placement of the draw hand on the face/jaw.
  • Let Down: Aborting a shot before release.
  • Follow Through: Maintaining tension and direction after the arrow is released.
  • Tension and Direction: Key principle of maintaining force towards the target (bow hand) and away (draw hand).
  • Release: The act of letting the string go (viewed by KSL as a result of follow through).
  • Blank Bale Practice: Shooting at a target butt with no face/aiming point, focusing on form.
  • String Walking: Technique in barebow where the archer moves their fingers down the string to adjust elevation.
  • Instinctive Aiming: Aiming without a dedicated sight or aiming reference point, relying on subconscious coordination.
  • Cross Eye Dominant: When a person’s dominant eye is opposite their dominant hand.
  • Hook: Specific placement and tension of fingers on the bowstring.
  • Grouping: The proximity of arrows to each other on the target.
  • Khatra: Specific movement/technique used in thumb draw/horse bow shooting.

Archery Equipment

  • Indo Board: Balance training tool.
  • Stabilizers: Rods attached to bows (Olympic recurve, compound) to add weight and reduce vibration.
  • Riser: The central handle section of a bow.
  • Limbs: The flexible parts of the bow that store energy.
  • Arrow Rest: Device that supports the arrow before/during the shot.
  • Plunger / Button: Adjustable device on recurve/barebow risers that helps tune arrow flight.
  • Finger Tab: Protective leather/material worn on draw fingers.
  • Peep Sight: Small aperture on compound bow string used as a rear sight.
  • Mechanical Release / Release Aid: Device used to draw and release the string on compound bows.
  • Arrows: Projectiles shot from the bow.
    • Easton RX7: Specific model of large-diameter aluminum arrow.
    • Easton Avance: Specific model of smaller-diameter carbon arrow.
  • Fletching: Feathers or vanes on the back of an arrow for stabilization.
  • Nock: Attachment point on the back of the arrow that clips onto the string.
  • Sight: Aiming device (used on Olympic recurve and compound).
  • Bowstring: Cord connecting the limb tips.
  • Bag Target: Type of archery target filled with material.
  • Target Bale: The backstop material archery targets are attached to.
  • TheraBand: Elastic resistance band used for training.

General Brands & Products

Institutions, Organizations, & Places

Events & Competitions

Books & Media

People

Relevant Resources

SHOW NOTES

  • [00:00:00] Start.
  • [00:06:50] A glimpse into the high-precision world of Olympic archery.
  • [00:11:04] How Jake and I connected.
  • [00:18:27] Jake’s auspicious introduction to archery.
  • [00:21:15] Why you (Yes! You!) should try archery.
  • [00:22:01] The differences between bows.
  • [00:25:19] The admirable proficiency of Shot IQ’s Bodie and Joel Turner.
  • [00:26:24] Ethical bow hunting, performing under pressure, and transitioning from rifle to bow.
  • [00:29:22] Why I wouldn’t have cut it as a competitive archer in Korea.
  • [00:30:14] Mindful archery and training hard to make competition easy.
  • [00:37:00] What Jake did when compound bow archery started to get boring.
  • [00:40:00] Meeting legendary Coach Kisik Lee (KSL).
  • [00:43:06] The upsides of having no social life as a kid.
  • [00:45:20] The welcoming weirdness of archery communities.
  • [00:46:33] For the sake of form, Coach Lee shakes things up.
  • [00:51:21] “I am.” — an affirmation for apathy adjustment.
  • [00:58:11] London, 2012 Olympics: when it all starts coming together.
  • [01:08:28] How does teamwork play out in archery?
  • [01:15:40] My own experience with Coach Lee.
  • [01:19:23] The trials of training and traveling.
  • [01:27:33] Blank bale practice.
  • [01:31:14] Layering, biomechanics, and other early points of focus.
  • [01:33:03] The underrated importance of follow through.
  • [01:36:40] Coach Lee’s take on follow through vs. release.
  • [01:37:29] Gauging tension and intention as an instructor.
  • [01:38:52] Attention to grouping over hitting the bullseye.
  • [01:40:57] Making adaptations for physical limitations.
  • [01:43:30] The ups and downs of our patented “Jesus take the wheel” instinctive approach.
  • [01:46:24] Warm-up tournaments, barebowing, black bales, and string walking.
  • [01:50:54] Recovering from the disaster that made me rethink Lancaster.
  • [01:55:15] Rebalancing gear: arrows and arrow rests.
  • [02:00:50] The importance of practicing in tournament-like conditions.
  • [02:04:03] Securing convenient fuel.
  • [02:08:17] Lancaster preparation logistics (with special thanks to Heather Kaminski and Rick Simpson Oil).
  • [02:13:17] The glue that holds us together: note-taking and training logs.
  • [02:16:47] Even counterintuitive consistency is key.
  • [02:18:45] Our experience at Lancaster.
  • [02:28:00] “The goal is to do the least necessary, not the most possible.” — Henk Kraaijenhof
  • [02:31:44] Learning by observation and conversation on the practice range.
  • [02:35:35] What’s the Kaminski Archery Backyard Championship, and why should you get involved?
  • [02:40:30] How can you (and why should you) get started with archery today?
  • [02:42:48] Parting thoughts.

MORE JAKE KAMINSKI QUOTES FROM THE INTERVIEW

“Anything you can do to make things more difficult—to shoot in the rain, to shoot in the wind, to shoot in the heat—I would do because, I don’t know, maybe I just enjoy torturing myself. But I found it to be really important. And once I got to the training center, listening to some of the other successful athletes giving talks at the training center about their success and how things went and what made them successful, a lot of them were leaning into the same kind of thing—training hard to make competition easy.”
— Jake Kaminski

“Practice scores don’t matter.”
— Jake Kaminski

“Ultimately, nobody’s going to prevent you from succeeding or failing except for yourself. So you’ve just got to get out of your own way and let it happen. You’ve already put in the time, you put in the effort, just go have fun. Just shoot some arrows and maintain composure.”
— Jake Kaminski

“If I were to wave a magic wand and try to make things better the next time, it would be doing archery more often. It’s not about how many arrows you do in one session; it’s how many sessions in a week can you do and how many days in between each session are there? Anything more than one is too many, in my opinion.”
— Jake Kaminski

“You look experienced from experience. You don’t just get it. You’ve got to make that groove in the brain, and really make that neuromotor connection strong enough to where it just fluidly happens. That’s why an expert is an expert. They’ve done the same thing thousands and thousands and thousands of times. I’m well over a million shots the same way—same technique, same thought process, same thought at full draw. So it’s an immense amount of effort and work over time. Sustained effort is what really makes you good.”
— Jake Kaminski

The post 2x Olympic Archery Medalist Jake Kaminski — Lessons Learned and Mantras Used After 1,000,000 Arrows (#811) appeared first on The Blog of Author Tim Ferriss.