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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004889 | [S1] Um, it will just take longer because it doesn't have the same light intensity. But if you're waking up, you know, prior to when the sun gets up, yeah, turn all the lights, you know, you want to try to mimic day as much as possible, and then once the sun does come up, it's good to get outside. [S2] And before you get in bed, you, you referenced that you read books versus being on an iPad or screens, etc. [S1] Yes. Mm-hmm. [S2] Um, | 21.32 | 3.365465 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004889.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004890 | [S1] Does the same philosophy and principle apply to light exposure before sleep as to food exposure before sleep? [S2] Oh, no question. Right? Absolutely. Um, we want to try to restrict light. Basically after the sun goes down, we want to dim our home environment to the degree that we can. Um, we want to try to minimize all artificial light in the lead up to bed. [S1] All artificial light. | 24 | 3.344815 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004890.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004891 | [S1] Um, yeah, just when I start to feel sleepy, I just put it on and go to bed. [S2] Do you listen to anything when you go to sleep? [S1] No, I don't. [S2] Is there, are you aware of any research that might indicate that listening to serial killer documentaries at 3 a.m. [LAUGHS] [S1] I think in principle, anything that activates you, uh, stimulates you cognitively or, um, makes you energized, you probably want to avoid reading. Yeah. | 29.2 | 3.088254 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004891.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004892 | [S1] But what is the most compelling message for those people that do have a choice? They, they know deep inside- [S2] Mm-hmm. [S1] ... much of it is a lack of discipline. [S2] Yeah. [S1] They know they could not watch YouTube. They know they could put their phone away at 9 PM. They know they could not eat the cookie super late at night. [S2] Mm-hmm. [S1] They know they could sh- Deep down, they know they could make a different set of choices, but they listen to these podcasts over and over again, whenever I have the health experts on, and maybe they even take notes, but they just don't do it. [S2] Yeah. [S1] What is the most compelling | 29.2 | 3.212422 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004892.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004893 | [S1] ... thing you can say to those people that do have a choice, but continually choose a bad option to get them pushed over the fence to the positive circadian rhythm- [S2] Mm-hmm. [S1] ... body clock loving side. [S2] Yeah, so if people are trying to develop | 18.04 | 3.36481 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004893.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004894 | [S1] And I think when folks are struggling, um, they don't really know who they want to be in the world, and they don't maybe understand exactly what it is that they value. They're fuzzy- [S2] Mm-hmm. [S1] ... about their desires, about their values. And I think you end up, when you're fuzzy about your desires and things that you value, you end up, you're flinging yourself in all sorts of directions, emotionally, physically, mentally, right? And, and I think that's kind of the project, is figure out what you care about. | 29.24 | 3.301708 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004894.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004895 | [S1] We keep people around in our life who don't ne- necessarily help us become a better version of ourselves. [S2] Have you had to shed some people? [S1] Yes. Absolutely. [S2] Why? Why did you shed them? [S1] Because it, it didn't really support who I wanted to be. [S2] Who did you want to be? | 19.92 | 3.338792 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004895.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004896 | [S1] I think, you know, create, um, a situation where... Yeah, I don't know how to say this without like... [S2] Just say it. [S1] [LAUGHS] | 10.88 | 3.246927 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004896.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004897 | create an environment, an infrastructure that supported who I wanted to be in this world. [S1] When I talk about being able to change your behavior and break a habit, it is nothing in the context of someone who is ensnared by an addiction of sorts. It is not, it is, it's a completely different conversation. [S2] Yeah. [S1] What is it like growing up with a mother who you observe at a very young age, you, Harold? | 29.08 | 3.427938 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004897.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004898 | [S1] I mean, my whole life. [S2] Your whole life? [S1] Yeah. Like she, mm-hmm. [S2] As a child, when you, when you see a parent, someone you love, that is in, that is sort of gripped by addiction, what is that like? [S1] Yeah, I mean, I think at a, at a fundamental level, um, you just feel deprioritized, I think, generally. You know, like you, you know, I th- I think you feel, um, | 28.64 | 3.393019 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004898.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004899 | [S1] It's hard to, um, you know, form emotional attachments, I think, um, as an adult, unless you really work through that. [S2] [LAUGHS] [S1] You know, because you're, you're afraid that you're not gonna be taken care of. [S2] What did you come to understand about your mother's addiction and what she was struggling with, if anything at all? | 21.64 | 3.36285 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004899.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004900 | [S1] ... you know, self actualize and, and live our potential. And, um, so that was, I always, you know, felt, um, so bad, you know, for my mom. [S2] Why? [S1] You know, that she wasn't able to become the version of herself. Like wasn't able to realize her potential. | 28.48 | 3.163452 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004900.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004901 | [S1] It is, it is exactly that. I want to talk about alcohol. [S2] Mm-hmm. [S1] I've recently quit drinking alcohol. I think it was about three to four months ago now. Um, it was so interesting. I had a conversation with some of my best friends. I've, I said this on a podcast a couple of, couple of months ago. And one of my friends was an alcoholic, so he, | 19.84 | 3.291795 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004901.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004902 | [S1] That book that he's writing doesn't necessarily resonate with me because I've never had, I've never felt like I've had an addiction, or really, to be honest, any problem with it. [S2] Yeah. [S1] I'm such, I was such a casual drinker, I would have maybe one glass of wine a week, if that. There's probably months I've gone without any alcohol at all, so I couldn't think of a reason to quit. | 21.56 | 3.255787 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004902.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004903 | [S1] So really I was saying, Tim, is there another book that someone else could write for me that just takes those people, that are, those casual drinkers that are right on the fence and just gives us a reason to nudge over the other side? And because I have this podcast, I thought, you know, I'll just try and quit and see if, see what the implications are for my life. [S2] Yeah. [S1] Alcohol, health, circadian rhythms. What are you, what's your perspective on all of this? | 25.56 | 3.400268 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004903.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004904 | [S1] Yeah, if, if you need alcohol to bond or to, you know, form a connection, there's probably something else going on that is unaddressed in, from my perspective. [S2] Is there such a thing as such a small dose of alcohol- [S1] Mm-hmm. [S2] ... that it doesn't matter, in your opinion? | 24.64 | 3.190794 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004904.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004905 | [S1] after two glasses of wine, and by almost 40%, 39.2%, after three or more glasses of wine, or an equivalent amount of alcohol. [S2] Yeah. [S1] Which is really, really staggering, that your sleep quality will, could dip 40% after three glasses of wine. | 17.72 | 3.230234 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004905.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004906 | [S1] This was maybe the most compelling motivator for me to quit alcohol was when I got my weep the first time, and then I think it was someone's birthday or something, so we went out and I had a glass of wine or something. I wo- I woke up the next day, looked at my heart rate variability, which is the, a measure of how well I'm gonna be able to deal with stress and load and all those things the next day, how well my body's gonna be able to deal with life, and it was flashing red. [S2] Yeah. [S1] Which is like a warning. And it, and it says on there, when I clicked on the flashing red thing, it was like, | 27.96 | 3.453227 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004906.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004907 | [S1] Did you have a really stressful day? [S2] Mm-hmm. [S1] Are you sick? [S2] Mm-hmm. [S1] Or did you drink alcohol last night? And I felt so targeted. [S2] I know. [S1] I was like, how does this thing know- [S2] [LAUGHS] I know. [S1] ... that I had one glass of wine last night with my friends? [S2] Yeah. [S1] Why is something flashing red with, inside of me? People keep diaries on Weep, don't they? They keep, like, the Weep journal, I think it's called. [S2] Mm-hmm. They do. Yeah. [S1] So- [S2] It's a gold mine of information, actually. [S1] Really? [S2] Yeah. [S1] What have you learned from that in terms of, uh, alcohol? I imagine that's where a lot of the conclusions- [S2] Yeah. [S1] ... come from. | 27.48 | 3.257904 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004907.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004908 | [S1] Yeah, I mean, we see a 6% reduction in next day recovery after alcohol, on average. So this is, you know, one drink to 10 drink, you know, it's just basically looking at the, the average is 6%. [S2] Okay, so the average of, okay. [S1] Reduction in recovery. [S2] So if someone's have, if someone was binge drinking, they could have a 30 or 40% reduction. | 22.16 | 3.278145 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004908.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004909 | [S1] Yeah, but it kind of, and we, we might, and, and that specific data point might, we might have controlled for, you know, the, the 30 drinks or, you know, it's, it's probably somewhere in the range of five drinks, you know, per night, and, and the average recovery reduction is six, 6%. [S2] And that's relying on self-reporting, right? So I wonder if there's biases in what- [S1] There might, there might be, yeah. [S2] People that had 10 drinks think they had four. [S1] Yeah. | 25.12 | 3.263051 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004909.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004910 | [S1] But I think, yeah, exactly. I don't really remember how many drinks I, uh, I had, so, yeah. I remember drinks I had. [S2] Interesting. [S1] Yeah. [S2] Super interesting. The other thing we obviously drink is coffee. [S1] Yes. [S2] Caffeine. Surely there's a correlation between circadian disruption and caffeine. [S1] Yeah, so that's | 15.32 | 3.168845 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004910.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004911 | [S1] All of this conversation makes me have a huge amount of empathy for shift workers. [S2] Oh. [S1] And when I say shift workers, I don't, I don't mean people work in, you know, warehouses. I mean doctors, nurses, firefighters, firefighters, the police, um, truck drivers, people that are baking. | 20.36 | 3.452687 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004911.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004912 | [S1] You know, shift work is considered a carcinogen by the World Health Organization. It's, you know, shift work is, um, those folks make an enormous sacrifice. [S2] They're gonna die 15 years sooner? [S1] On average. [S2] I mean, that's terrifying. [S1] I know. [S2] Is anybody, is anybody trying to solve for that? | 21.72 | 3.371975 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004912.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004913 | [S1] Yeah. [S2] Consistently. [S1] I mean, the depression, suicide, I mean, it's, it's, it's, it's higher, you know, for, for folks in, in these professions, you know, who are having to operate counter to the naturally dark cycle. [S2] So let's talk about that then. Mental health, depression, suicidality. [S1] Mm-hmm. [S2] What's the correlation there between, | 21.32 | 3.24437 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004913.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004914 | [S1] shift workers would be extremely vulnerable, right, to mental health issues, given that their variability, and we look at the MOOC data, it's basically random in terms of looking at their sleep-wake time. It's so variable that it's like we can't even see a pattern. It's random, which is frightening. [S2] Well, it's not frightening. [S1] Because, you know, the more variability you have, like, the more | 25.96 | 3.299328 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004914.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004915 | [S1] ... the psychological and physiological, uh, you know, negative consequences that'll be. [S2] Is there a correlation here between how we deal with stressful events in our lives as well? Because I'm assuming- [S1] Yes. [S2] ... there must be. | 13.32 | 3.354943 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004915.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004916 | [S1] So that means, uh, just literally taking 30 seconds where you're doing the physiological sigh, for example, which we know has emerged as being the most efficacious breath work technique in the moment to reduce not only in the moment anxiety and stress, but actually, you know, your perception of anxiety and stress, like, in the future. [S2] What is that, sorry? [S1] Um, the physiological sigh. It's basically a double inhale followed by an extended exhale. [S2] [SNIFFS] [S1] Perfect. That's exactly right. [S2] [SNIFFS] | 27.64 | 3.45708 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004916.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004917 | [S1] There's a pretty unfortunate paradox, a pretty tragic paradox in the fact that our shift workers, some of them like doctors especially, are the people that we need to be most focused. [S2] Firing in all cylinders. [S1] Exactly. [S2] Yeah. [S1] But those are the people that are, from what I've learned today about the circadian rhythm, most likely to suffer with things like focus and sleep and all of those things that are imperative to showing up well. | 23.76 | 3.382915 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004917.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004918 | [S1] Yeah. I mean, there's a relationship, you know, we, we know that with every 45 minutes of sleep deprivation accrued on the Woo platform, we see a five to 10% next day decrease in mental control. [S2] Mental control. [S1] Yeah. | 12.76 | 3.439251 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004918.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004919 | [S1] Executive function. So we, we measure this, um, with an MBAC and a stroop. So these kind of, uh, performance tests to measure executive function. And we see for every 45 minutes of sleep debt accrued, we see up to 10% decrease or decline in next day executive function. [S2] And what does executive function mean for people that are- [S1] It's our ability to make decisions. [S2] Okay. You used the word there, sleep debt. [S1] Mm-hmm. [S2] What is sleep debt? | 28.64 | 3.391969 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004919.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004920 | [S1] It's fascinating. And as it relates to sort of accident and injury, is there correlation between- [S2] Yes. [S1] ... sort of injury of oneself and accidents you commit on others? [S2] Yeah. [S1] Um, correlation between that and sleep debt? | 11.24 | 2.864392 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004920.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004921 | [S1] is associated with increased risk of injury. And if this is sustained for at least 14 days, the risk of muscle and bone injury is 1.7 times, almost two times higher. [S2] Yeah. [S1] So as someone that goes to the gym a lot and likes to work out, if I have a high sleep debt- [S2] Mm-hmm. [S1] ... then I'm much more likely to get an injury, almost two times more likely to get an injury if that's sustained. [S2] That's right. [S1] Which is crazy. | 22.32 | 3.412932 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004921.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004922 | [S1] When, what research have you done? [S2] Yeah, I mean, we just, we actually haven't published it yet, so this is preliminary, pre- preliminary data, but, um, but we, people who, um, are reporting that they're having sex, uh, before bed, so within a, a few hours of, of when they intend to sleep with a partner have, um, better markers of sleep and recovery. [S1] You said with a partner, very intentionally though. [S2] I did, yeah. [S1] [LAUGHS] [S2] We don't, we don't see the same effect, um, when folks are, are having sex without a partner reporting it. | 29.8 | 3.429375 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004922.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004923 | [S1] How'd you have sex without a partner? [S2] I mean, that, all right, I should say a partner, like a spouse or a boyfriend or, you know, someone who you're consistently with. So- [S1] Oh, okay. [S2] We're not, we're talking about, I guess, not one-night stands. Sorry, I should have clarified it. [S1] I thought you meant without a human at all. [S2] Oh, God, yeah. We're ta- I'm talking about human sex here. Yeah. [S1] Does masturbation have the same implications? Do I- [S2] Um, we didn't, we didn't see big effects with masturbation. [S1] [LAUGHS] Are people reporting that they're on loop? [S2] They sure are. [S1] They are? | 26.72 | 3.069232 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004923.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004924 | [S1] I should say that it is completely optional to track, so people can opt in to tracking these things. Again, it is completely de-identified. We have no ability to, to know who's doing what in terms of journal tracking and behaviors. Um, but, uh, yeah. So we don't actually see, uh, any big effects with, with masturbation and any markers of sleep and recovery. So no, no strong, no strong effects there. [S2] We said something earlier about exercising before bed. [S1] Mm-hmm. [S2] Now, if I have sex before bed and, you know, | 29.8 | 3.473714 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004924.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004925 | [S1] But then that goes back to my point about masturbation. Don't you release oxytocin when you masturbate? [S2] Yeah, I think, I think that oxytocin is about connection. [S1] Okay. [S2] Right. So it's, it's, that's, I think that's, and that might be why we see these strong effects when you're having sex with a partner or a spouse, um, | 19.32 | 3.512278 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004925.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004926 | [S1] is, is that you're, you're getting this benefit of this, this beautiful connection with your partner and, and spouse, provided it goes well. Um, and then you release this oxytocin, which is, you know, kind of makes you feel, uh, connected and safe. And, um, so all of those, I think that those, that kind of condition, uh, helps, I think, you fall asleep and, and potentially stay asleep. [S2] It does make sense 'cause I do get very, very tired after I've had sex- [S1] Mm-hmm. [S2] ... with my partner. [S1] Mm-hmm. [S2] And I've always wondered why that is. [S1] Yeah, and I, I don't- | 29.28 | 3.320449 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004926.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004927 | [S1] Yeah, and I, I don't know that women, uh, it seems to have, women wanna maybe stay up and snuggle and talk a little bit more after sex, so. But, but guys, it seems, get sleepy and want to fall asleep. [S2] And/or wanna run off. [S1] Oh, or that. [S2] It's a bit of a stereotype. [S1] Yeah. [S2] That goes back quite far pre-historically. | 21.12 | 2.960562 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004927.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004928 | [S1] Guess it's not a word, it's an acronym, HRV, heart rate variability. [S2] Mm-hmm. [S1] Been, become absolutely obsessed with it. [S2] [LAUGHS] [S1] Maybe a little bit too obsessed with it, one might argue. [S2] Mm-hmm. [S1] I just check it every day. [S2] Yeah. [S1] So the first thing I do when I wake up in the morning is I look at it. [S2] Yeah. [S1] Um, just to understand how my body has recovered from the night before. [S2] Right. [S1] Um, what is HRV? | 19.6 | 3.036803 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004928.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004929 | [S1] Mm. It's most simply the time interval between heartbeats and, um, it's a function of the heart, but it, uh, originates in the autonomic nervous system. [S2] Mm-hmm. [S1] And, you know, as we talked about, the autonomic nervous system has two branches, the parasympathetic and the sympathetic. Parasympathetic, the rest and digest. Sympathetic is, you know, fight or flight, and they're both competing to send signals to the heart. | 22.88 | 3.373679 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004929.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004930 | [S1] So, um, you'll be able to respond and react to environmental stress in, in kind of a, a more high performing way, I suppose is the best way to say it. So, um, heart variability is, is kind of a measure of that ability to adapt your environment in a functional way. [S2] And a high heart rate variability, which is more varying beats, heart beats. [S1] Mm-hmm. Between. [S2] I- is, is better. | 27.36 | 3.357913 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004930.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004931 | [S1] is better. [S2] Is better. [S1] Yeah. [S2] If, if, you'd think that if something was consistent- [S1] Yeah. [LAUGHS] [S2] ... it would be better. [S1] I know. In all other cases, it is. But in the case of heart rate variability, it's very counter-intuitive. And what's great is heart rate variability is, is modifiable- [S2] Mm-hmm. [S1] ... to a degree. Um, you know, mine's- [S2] What's an, what's a good, what's an average heart rate variability for- [S1] So it's all based on genetics. It's really tough, right? 'Cause I don't know what your heart rate variability was when you were born, right? So I don't, I don't know, like, what your potential- | 28.72 | 2.933103 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004931.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004932 | [S1] ... gender, like all of those things, and biological sex, all of those things have an impact on, um, on your heart rate variability, on your baseline. So you don't want to compare. There's no good, um, that said, I think the higher, the better. [S2] [LAUGHS] [S1] Generally. [S2] What's, what's the average? [S1] Well, it depends on age. So it decreases, you know, every year your heart rate variability is, is gonna decrease, um- [S2] By how much? [S1] ... a bit. I think it's like 3-4% or something. [S2] That's terrifying. It's really- [S1] Which is kind of a lot. | 26.4 | 3.28071 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004932.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004933 | [S1] Which is kind of a lot. Yeah. [S2] ... increase. [S1] The average on the platform, you know, from the 20 to 30 year olds is somewhere in the tune of, of kind of 65, 70, 30 to 40 year olds, a little bit lower, 40 to 50s. You know, it's kind of in the 50s range, I think. So definitely it gets worse as you age. But I think why people are obsessed about it is it's just, it is a really good marker of just the overall state of your mental, physical, and emotional health. | 29.48 | 3.529727 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004933.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004934 | [S1] Do women and men have variance in their heart rate? [S2] They do, yeah. So generally, men would have, um, uh, higher heart rate variability than women, I think at baseline, bigger heart size. [S1] I'm trying to get my heart rate variability up. [S2] Mm-hmm. [S1] What, what are the most important things for me to be thinking about? 'Cause I've, it seems to be a bit of a mystery, this heart rate variability thing. | 21.12 | 3.290685 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004934.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004935 | [S1] So there's definitely some things that will directly impact your heart rate variability. Sleep-wake time, so stabilizing when you go to bed or wake up. [S2] Yeah. [S1] Um, wake- wake onset being kind of the number one priority. You want to wake up at a regular time every single day. You want to get a huge ball of light as soon as you wake up. You want to get a lot of natural light during the day. Okay? All of these things are going to impact inflammation and cortisol, like all of the, the, the things that are kind of circulating in our body that, um, we need to be circulating. And when we're not doing some of these behaviors, | 29.48 | 3.365302 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004935.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004936 | [S1] We can only sustain that for so long. So just being proactive with stress rest cycles throughout the day, really important. As we go, we want to eat a bulk of our calories in the morning, you know, lots and lots of protein. Um, we want to make sure that we get lots of protein. [S2] Right. [S1] I think folks don't probably get enough protein. Um, we want to get lots of protein. Um, bias early in the day. Um, stop eating a few hours before bedtime and make sure you're hydrated, uh, throughout the day. [S2] What about exercise? | 29.04 | 3.512763 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004936.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004937 | [S1] No alcohol. Obviously, again, if we're interested in optimizing our ability to adapt to environmental stress, that is, and improve our heart rate variability, um, really important. We, we, we abstain, um, from alcohol. And then I would say, you know, spending sufficient time in bed is gonna be really important. That is not accumulating, uh, sleep debt. [S2] What about- [S1] Yeah, that's the laundry list. [S2] ... having friends. What about having friends? | 23.4 | 3.304885 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004937.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004938 | [S1] We get, in the Western world, we're getting increasingly more sedentary. It's kind of like this downward graph- [S2] Yes. [S1] ... that just shows every year people move less- [S2] Mm-hmm. [S1] ... because we've got Ubers now and we have, we're working more in offices- [S2] Yeah. [S1] ... and we're working even more from home now and- [S2] Mm-hmm. [S1] ... we're optimizing activity out of our lives. And surely that has an implication for heart var- variability as well. | 22.32 | 3.428225 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004938.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004939 | [S1] In 2020, you wrote an article where you offered five ways to improve our HRV. And HRV, as I say, is super important because it's linked to all of these health markers. [S2] Yeah. [S1] It's linked to immunity, it's linked to all of these things that really, really matter. Um, and one of the, there was a couple of sort of surprising suggestions you made in that article. One of them was about practicing gratitude. | 18.52 | 3.381246 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004939.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004940 | [S1] And again, it links to something that was written in that article as well, where you talk about a growth mindset. [S2] Mm-hmm. [S1] Again, that's psychology. [S2] Mm, yes. [S1] Why does this matter? This growth mindset thing, this- [S2] Yeah. [S1] ... you know, gratitude, psychology, why does that matter? [S2] Yeah, I mean, it, it, I think it relates to just our f- f- you know, whether or not we feel that growth in the future is possible. | 22.28 | 3.315079 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004940.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004941 | [S1] you know, believing that the, the future is, is positive and, and that is gonna manifest in, in, in a measure like heart rate variability. You know, it's gonna, it's gonna manifest physiologically. [S2] I, I, there's this, um, author called Sean Anker. [S1] Oh, Sean Aker, yeah, from Harvard. Yeah. [S2] But to his name. [S1] Yeah, Aker. Mm-hmm. [S2] He does a lot of work on this idea of growth mindset as a way to sort of counteract stress, which I find fascinating. [S1] He does, yeah. | 26.08 | 3.426983 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004941.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004942 | [S1] Right? When we're not kind of taking care of these physiological things, you know, we don't feel like we have purpose. We talk about, we don't feel the skills and resources to do the things that we want to do in our life. Um, it's really hard to talk ourselves into a better future. [S2] Mm-hmm. [S1] Right? Um, and, and it, and it's, it's hard to kind of move around our, our mindset. But if we can just kind of attend to some of these physiological and psychological things, we can actually start to take more control of our mindset. So I, I think a lot of times, and this is, I think, | 25.4 | 3.392983 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004942.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004943 | [S1] brings into question something that I know a lot of people think when they hear conversations like this, they think, "Oh, but I just don't have the motivation, Kristen." You know? And there's this c- ongoing conversation about which comes first. [S2] Yeah. [S1] Is it the action or is it the motivation? There's clearly, in my life, I've seen this clear two-way link by, through what I do and how I feel and how I feel and what I do. [S2] Yeah. [S1] So if I wanna, | 21.32 | 3.077822 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004943.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004944 | [S1] influence the other, I do the other. [S2] Mm-hmm. [S1] I, if I wanna feel great, I have to focus on my actions. And if I wanna act great, I have to, I'll focus on how I feel, for example. [S2] Yeah. [S1] You know what I mean? Um, 'cause people hear, you know, the discipline that you practice in your life and they go, "Oh God, she must have so much motivation." You know, the people that are watching junk TV at 3 a.m. in the morning and eating junk food at 3 a.m. in the morning, they look at you and go, "She's got just, she's just got something I just haven't got." | 27.56 | 3.414506 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004944.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004945 | [S1] So I can't relate. You know, I can't become a Kristen. [S2] Mm-hmm. [S1] What is the message those people need to hear? The ones that feel like motivation is their problem. [S2] Mm. I mean, I think it's understanding how do we actually produce energy, right? 'Cause that's really | 20.36 | 3.294536 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004945.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004946 | [S1] and then how we are perceiving the task. Is it hard? Is it easy? Is it challenging? Right? So, appraisal and perception are gonna work together to put a ceiling on your potential for motivation. [S2] Okay, so appraisal I hear is being like the why. [S1] Mm-hmm. [S2] Like why this matters. [S1] Totally. That's how relevant is it to me. [S2] Okay. So interesting, 'cause in my book I wrote this thing called The Discipline Equation, and I think, you know, I think you've kind of summarized it a little bit there. | 28.08 | 3.447559 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004946.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004947 | [S1] Yeah, yeah, yeah, definitely. I mean, this is well understood, right, in the field of, of psychology and, and physiology that, yeah, you, you, we all have potential motivation. And the, and the, the two things that move around is how we appraise the situation and how we perceive it. [S2] So in my discipline equation, this is the equation. [S1] Mm-hmm. [S2] Discipline equals the strength of one's why. [S1] Mm-hmm. [S2] Plus the reward of the pursuit minus the cost of the pursuit. | 22.08 | 3.435318 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004947.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004948 | [S1] Yeah, no, it, it, for sure. But I, I think, and I, I, I would, I say, you know, the, one of the reasons why I think my teams were always so successful is I just deployed that principle over and over again in my environment. [S2] How? [S1] I helped my under, my athletes understand the why, their personal why. Like why were they showing up every single day to the field? How was that attached to their individual values? Not my team values, to their personal values. | 27.12 | 3.48135 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004948.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004949 | [S1] It makes me think in some ways that people listening to this right now are, without knowing it, in a upward reinforcing spiral towards the person they wanna be, or in a downward reinforcing spiral away from the person they wanna be. Because if, if you're showing up and acting in the right way, then you're gonna release energy, you're gonna feel good, which means you have a better chance of showing up and acting in the right way. [S2] Yeah. [S1] And that spiral goes upwards. [S2] It's a beautiful cycle, yeah. | 26.52 | 3.413982 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004949.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004951 | [S1] at one point. And that can be a tiny, cut, tiny, tiny decision. [S2] Yeah. And, and I think that's like a lot of the work I'm, I'm doing right now is trying to figure out what is that actual taxonomy though? If someone really wants to make change, where do they start? [S1] Where do they start? | 13.36 | 3.21398 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004951.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004952 | [S1] So I, I think like getting that under control is another way, is, is like really figuring out what is my relationship with technology? Like what do I want that to be? You know, how do I actually want to spend my, my, my time? [S2] Have you written that down? [S1] For sure. Absolutely. [S2] And what format does that take or what medium did you use? [S1] Oh. [S2] Is that a vision board or something? [S1] Oh, just | 24.32 | 3.445991 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004952.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004953 | [S1] Oh, just like, yeah, pen and paper. I mean, I have, yeah, I mean, I ever note, you know, I re, I revisit this quarterly. Um, you know, what do I value? What do I care about? How do I want to spend my time? And that has been the basis for which I make all my decisions. [S2] What does your Evernote say? [S1] Oh, I mean, in terms of like my, how I think about, well, I have my list of, of values, right? That, it always starts there, right? It's- [S2] What are your values? | 25.76 | 3.487371 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004953.mp3 | [
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bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004954 | [S1] Kristen, we have a closing tradition on this podcast where the last guest leaves a question for the next guest not knowing who they're going to be leaving it for. [S2] Mm. [S1] The question that has been left for you, what is the last thing that you would say? And I imagine the context there, and this is just me taking a guess, is that if there was a last thing that you had to say, what is the last thing that you would say? [S2] I think figure out who you want to be in the world. And then | 27.2 | 2.979463 | 24,000 | audio/en/bilibili_data_1650386044_BV1mw41137z2_BV1mw41137z2_m4-dialogue_1004954.mp3 | [
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bilibili_data_165151_BV1e4411N7V3_p60_BV1e4411N7V3_p60_m4-dialogue_0046755 | [S1] Wow, Ping-fong, that's amazing. This song is called "The March of the Swiss Soldiers," and was made by Rossini, an Italian musician. [S2] Yay, I got it right. [S1] Rossini was a musician who made beautiful music that is both bright and cheerful. [S2] Ah. [S1] Don't you feel like a strong and brave soldier? Tap, tap. [S2] [LAUGHS] [S1] You can also hear this song in Ping-fong's dinosaur song, "Dig It Up." [S2] Hmm. | 26.88 | 3.00344 | 24,000 | audio/en/bilibili_data_165151_BV1e4411N7V3_p60_BV1e4411N7V3_p60_m4-dialogue_0046755.mp3 | [
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bilibili_data_165151_BV1e4411N7V3_p60_BV1e4411N7V3_p60_m4-dialogue_0046757 | [S1] Great question. Ping-Pong's princess song, Sleeping Beauty, is also based on classical music. Lyrics were added to the melody of the celebrated Chop Waltz, a classical piece made by an English musician, Euphemia Allen. [S2] The celebrated Chop Waltz? [S1] One, two, three. One, two, three. [S2] Oh. [S1] Left and right. The celebrated Chop Waltz. | 27.2 | 3.227162 | 24,000 | audio/en/bilibili_data_165151_BV1e4411N7V3_p60_BV1e4411N7V3_p60_m4-dialogue_0046757.mp3 | [
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bilibili_data_165151_BV1e4411N7V3_p60_BV1e4411N7V3_p60_m4-dialogue_0046759 | [S1] Right? [S2] Yeah. [S1] Ping-pong friends, try to listen to classical music playing at the kindergarten, inside the television, in the library, the grocery store. You'll fall in love with classical music. [S2] [LAUGHS] Listen in, listen in. [S1] Okay, ping-pong, and friends, promise me you won't forget the classical music we listened to today, March of the Swiss Soldiers, and the celebrated Chop Waltz. [S2] Promise. | 26.56 | 2.814737 | 24,000 | audio/en/bilibili_data_165151_BV1e4411N7V3_p60_BV1e4411N7V3_p60_m4-dialogue_0046759.mp3 | [
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bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165671 | [S1] Oh, great question. I just taught my last class. [S2] Yikes. [S1] It's such a bittersweet moment. [S2] Yeah. [S1] And the one hand, you feel good about, you cover the particular idea. You looked at it from many different angles and you feel like, okay, so now I've given the class what I can give, but also | 20.44 | 3.483982 | 24,000 | audio/en/bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165671.mp3 | [
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bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165672 | [S1] You just grow fond of the students. [S2] Yeah. [S1] There's so many moments that I feel quite intimate. [S2] Yeah. [S1] And maybe even more so with this generation of students because they're not holding back as much, I think, as students used to. They're more personable, they often talk about experiences that they have had or family members have had. And so really you're building this relationship over time. And then it's this | 27.48 | 3.383507 | 24,000 | audio/en/bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165672.mp3 | [
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bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165673 | [S1] abrupt ending, that, "Oh, God, the class is done, and I won't see them for a little while." [S2] Mm-hmm. [S1] And we brought topics, of course. [S2] Yeah. So I thought, | 9.44 | 3.478452 | 24,000 | audio/en/bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165673.mp3 | [
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bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165674 | [S1] We could just catch up a little bit about Netflix. [S2] Oh, yes. [S1] So Netflix has just reported, but more generally, their market cap got cut by 75%, and now they've gone up by 80%, and they've transitioned from having a founder be part of the leadership team and a co-CO, and now they have a new pair of co-COs, so I'm just curious to get your thoughts about that transition and the whole co-CO model generally. [S2] Yeah, super interesting. [S1] Yeah, and what'd you bring, Felix? | 26.8 | 3.405436 | 24,000 | audio/en/bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165674.mp3 | [
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bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165675 | [S1] I wanted to ask you about India. [S2] Oh. [S1] There's so much excitement about the Indian economy. It's now going to be the largest country by population size. [S2] Yeah. [S1] Very quickly eclipsing China, but also business is booming, the economy seems to be doing really well. And then I hear very contradictory things about the trajectory and what the future will bring, and I'm really interested in hearing your view. | 27.56 | 3.408727 | 24,000 | audio/en/bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165675.mp3 | [
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bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165676 | [S1] Yeah, so they just reported it, and it's kind of early in the earnings season, but it was quite interesting. So they're going through this really remarkable transition. So first off, as backdrop, it's really been a roller coaster ride. If you've been a shareholder of Netflix- [S2] Mm-hmm. [S1] ... and you're thinking about them, which is they have lost maybe 75% of the market cap about a year ago, right at the beginning of that onslaught on the NASDAQ. But they have bounced back remarkably- [S2] [LAUGHS] [S1] ... by like 80%- [S2] [LAUGHS] Yeah. [S1] ... in a way that some NASDAQ companies have as well. But what's really going on is also | 29.84 | 3.479404 | 24,000 | audio/en/bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165676.mp3 | [
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bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165677 | [S1] so interesting just operationally. So they are doing two big initiatives, which is they are launching this ad tier. And people have gotten quite excited about this ad tier, which is a tier which would be a lower price tier, but with advertising. Massive new partnership with Microsoft to do that. And then they are launching and are figuring out how to think about password sharing. [S2] Mm-hmm. [S1] Which has always been a little bit of something that they haven't dealt with, and now they're thinking about it pretty seriously. | 26.4 | 3.363246 | 24,000 | audio/en/bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165677.mp3 | [
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bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165678 | [S1] And with remarkable room to run. [S2] Mm-hmm. [S1] Because they still make up relatively a small fraction of viewing. At the same time, there are always these lingering doubts about- [S2] [LAUGHS] [S1] ... what the economics are and are they doing enough or what's gonna happen with Apple and Amazon. So I'm curious what you made of the two tales that I get told about Netflix and where we are today. | 23.36 | 3.233067 | 24,000 | audio/en/bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165678.mp3 | [
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bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165679 | [S1] And I never would have imagined that I would really say this, but more and more, Netflix is looking like an old-fashioned television company. [S2] Right. [S1] It's not growing very quickly. It's 4 or 5% or so, but now it's- | 14.04 | 3.445497 | 24,000 | audio/en/bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165679.mp3 | [
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bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165680 | [S1] made a remarkable turn towards profitability. So free cash flow jumped in the last quarter to about $2 billion. Guidance for operating margins is now in the 20% range. And you know, those are sort of the kinds of figures that you used to see from the television business. [S2] Right. [S1] Not much growth over time, but really profitable printing cash in so many ways. And I think there's an expectation that there's still | 28.44 | 3.498362 | 24,000 | audio/en/bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165680.mp3 | [
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bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165681 | [S1] Deep, deep, deep difference to the traditional television business is of course how global the business is. [S2] Yeah. [S1] How they're now mixing both domestic successes that are really popular in the US with global successes that are sometimes popular in the country where the content comes from and maybe sometimes not even that. [S2] Yeah. [S1] So I'm thinking about shows that don't do particularly well in their domestic market and then just as a result of the marketing power of Netflix, all of a sudden become global. | 29.88 | 3.424865 | 24,000 | audio/en/bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165681.mp3 | [
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bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165682 | [S1] for big operational decisions. When you see what they do, for example, they are thinking about pricing and they will just experiment in markets. They had massive price cuts in India as one example. To try to rectify password sharing, they went to Canada and they ran a huge experiment and they learned about what they wanted to do when they launched password sharing more generally. [S2] Yeah. [S1] And it just strikes me that | 22.52 | 3.397758 | 24,000 | audio/en/bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165682.mp3 | [
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bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165683 | [S1] It's kind of what you would expect almost every multinational to do, but they have gotten so good at learning about markets and then testing ideas and then rolling them out more broadly. [S2] Mm-hmm. [S1] I think it's actually one of their fantastic strengths. So I love that piece of the puzzle too. But to your point, Felix, I think you're right. They look more and more boring. [S2] [LAUGHS] [S1] Their growth is 4 or 5%. And here's what I don't quite understand, which is the story they tell is still one of, "There's so much room to grow." | 29.88 | 3.394875 | 24,000 | audio/en/bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165683.mp3 | [
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bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165684 | [S1] And yet, they're not really realizing it. [S2] Mm-hmm. [S1] And so, I don't know how to make sense of the idea that they keep saying, "We are such a small fraction of the addressable market," yet they're growing in, relatively speaking, anemic ways. Now, just to be clear, password sharing can help. Advertising can help. But if member edition is just kinda grinding at like 5%, and by the way, that's globally, but even | 27.96 | 3.400115 | 24,000 | audio/en/bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165684.mp3 | [
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bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165685 | [S1] the advertising tier. The really great news there is that revenue per user in the advertising tier actually matches and even exceeds revenue per user in the regular tier that they had so far, which is kind of amazing, right? [S2] Yeah. [S1] And there, I think the issue is mostly time. So they had to figure out the model, they had to build the business. And I think on the valuation side, so how much are advertisers willing to pay to reach Netflix users? | 29.88 | 3.403226 | 24,000 | audio/en/bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165685.mp3 | [
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bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165686 | [S1] says, and I sort of believe it, that this just takes time to now market to that particular tier and then get traction over time. [S2] Yeah. [S1] The second thing | 10.76 | 3.508571 | 24,000 | audio/en/bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165686.mp3 | [
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bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165687 | [S1] is of course that if the content costs don't increase with the number of members that you have, even four or five and maybe in emerging markets, 10% of growth over time will produce enormous extra value because I'm basically rolling out the same shows to multiple countries and as a result on the cost side, not much happens, but I have these incredible economies of scale. [S2] Yeah. [S1] I think taking these two things together, the ideas of important economies of scale that attract | 29.88 | 3.431779 | 24,000 | audio/en/bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165687.mp3 | [
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bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165688 | [S1] Well, I totally buy your first one. I'm not so much sure about the second and third. [S2] [LAUGHS] Okay. [S1] So the first one, which is the possibilities of the advertising tier are really remarkable. And we haven't even really talked about the particularities of Netflix's ability to target. [S2] Mm-hmm. [S1] Obviously, the problem with broadcast TV historically is just the inability to target and to get demographics. There's a real possibility with Netflix, given what they know about your viewing habits, | 27.24 | 3.384336 | 24,000 | audio/en/bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165688.mp3 | [
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bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165689 | [S1] ... to really get higher prices and to get really into the advertising market in a way that maybe other parts of the advertising market are faltering on. [S2] Mm-hmm. [S1] So precisely where targeting becomes harder in other domains, they may become better, and that could give them actually really great possibilities. By that, I mean targeting in other domains. I mean internet targeting, search targeting. [S2] Mm-hmm. [S1] If all those things become a little sloppier and a little less effective because of privacy, then Netflix can kind of win. | 27.64 | 3.390535 | 24,000 | audio/en/bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165689.mp3 | [
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bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165690 | [S1] But the piece on content is, I think, the critical question, Felix, right? You mentioned they're forecasting maybe $3+ billion of free cash flow for the year. [S2] Mm-hmm, mm-hmm. [S1] That's really because content spend is lower than it has been. [S2] Yeah. [S1] They've been averaging around 17, and they're gonna come in around 14 billion this year. So really, it's a function of what they can do on content spend [LAUGHS] that drives that free cash flow number. So when that content spend ticks up, | 26.36 | 3.352944 | 24,000 | audio/en/bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165690.mp3 | [
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bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165691 | [S1] It kind of wipes out the economics. Now, similarly, to your point, when that content- [S2] [LAUGHS] [S1] ... spend can tick down- [S2] [LAUGHS] [S1] So you're really taking a bet, in many ways, on the ability of Netflix to manage content spend over time- [S2] Yeah. [S1] ... and do it in a very rigorous way and not suffer from the inflation of the $500 million Dave Chappelle deal. [S2] Yeah. [S1] And I don't know. I'm not convinced yet that that- [S2] Yeah. [S1] ... is not something to really worry about. | 25.8 | 3.082167 | 24,000 | audio/en/bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165691.mp3 | [
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bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165692 | [S1] That's so fascinating that you're more worried about the economies of scale. I have some nervousness around the advertising model. And the reason is that when I look at the recommendation engine of Netflix, it's not great. [S2] Yeah. [S1] You know, the history of everything I've ever watched, and you're recommending shows that definitely after five minutes I know, "Oh my God, I would never, ever watch this kind of show." And so part of what's really interesting is | 29.88 | 3.506729 | 24,000 | audio/en/bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165692.mp3 | [
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bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165693 | [S1] There's something about the translation of my viewing history into other content that is particularly difficult. [S2] Yeah. [S1] So now the question is, if you have to translate a viewing history into car preferences, is that a really easy thing to do, or is that really hard to do, just like into content? And it might be that viewing data is messy enough- [S2] That's so interesting. [S1] ... that the translation is not | 28.08 | 3.559393 | 24,000 | audio/en/bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165693.mp3 | [
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bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165694 | [S1] Yeah. There's the other part of the story here, Felix, that I want to make sure and get your take on, which is the co-CEO piece of this puzzle. [S2] Yes. [S1] Which is the leadership issue. Netflix has always had a very distinct management philosophy, and Reed Hastings, in fact, has written a book about it. [S2] Mm-hmm. [S1] But the co-CO model is one that they're betting on big. So Reed Hastings, as he was transitioning out, became co-CEOs with Ted Sarandos, who was really the content person who- [S2] Yep. [S1] ... really built this incredible studio and kept it going. | 27.96 | 3.293041 | 24,000 | audio/en/bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165694.mp3 | [
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bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165695 | [S1] And then when Reed Hastings stepped back as a founder and became a chair, and by all reports, somebody who isn't going to be overly meddlesome, he chose a co-CO model. So now Ted Sarandos and now the tech person have become co-CEOs. [S2] Mm-hmm. [S1] And I'm curious what you make of that model because it's something which in many ways makes sense on paper, but we so seldom see it. What do you make of it as a leadership model? | 27.84 | 3.410997 | 24,000 | audio/en/bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165695.mp3 | [
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bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165696 | [S1] The objections I usually hear are completely expected. Oh, you need one person who makes decisions. You need one person who bears responsibility. Coordination is really hard. But once you think a little more about how do executive teams actually work- [S2] Yeah. [S1] ... I'm not sure if we're looking more at a choice of title as opposed to | 23.68 | 3.469953 | 24,000 | audio/en/bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165696.mp3 | [
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bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165697 | [S1] So one person alone who makes all the big decisions. [S2] Mm-hmm. [S1] But you see it a little bit in the research even. It's very hard to classify. [S2] Yeah. [S1] Because say, what if you're my COO and we're just working incredibly well with one another. And we sort of make sure we're on the same page, we're sending the same message. In every executive team, there is this question of how well can you align, how well can you coordinate across the team. And | 27.16 | 3.305784 | 24,000 | audio/en/bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165697.mp3 | [
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bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165698 | [S1] Maybe co-CEO is just a way of saying in our particular business, understanding the connection between tech and the studio is crucial, is absolutely important. And- [S2] Yeah. [S1] ... you're sending more a signal than you're saying something very substantive about the way the two people will work with one another. | 19.84 | 3.418614 | 24,000 | audio/en/bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165698.mp3 | [
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bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165699 | [S1] Yeah, and I think it's a really a fascinating question because it's surprising how little we observe it in a way. My first instinct is it's likely to be a binary outcome. [S2] Mm-hmm. [S1] By that I mean it will either really not work or it could really work. [S2] [LAUGHS] [S1] It's a very few middle outcomes. [S2] [LAUGHS] Okay. [S1] So for example, SAP tried a co-CO model. [S2] That's right. [S1] And it didn't really work. And it was a little bit of an American and a European, and there was a lot of cultural issues with that story as well. But I think in the Netflix case, | 28.88 | 3.22094 | 24,000 | audio/en/bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165699.mp3 | [
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bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165700 | [S1] I think it can't really work, in part because the content piece of the business is so important. The tech piece of the business is so important. Competencies are not likely to be bridged. [S2] Mm-hmm. [S1] By that, I mean one person to do both those things really well, like as Reed Hastings perhaps did, is unlikely. And so if you have two people who have that complementarity, | 22.56 | 3.274104 | 24,000 | audio/en/bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165700.mp3 | [
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bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165701 | [S1] I think it's a wonderful model. [S2] Mm-hmm. [S1] And I think in many ways, I wish we would see it more often because I think it is a very interesting idea that can work when there is that complementary historic working relationship. These two guys have worked together for a long time. And then finally, I mean, I think we have to come to terms with the idea that the CEO job is enormous and- [S2] Yeah. [S1] ... it's gotten more complex. [S2] Yeah. [S1] And so if one can figure out the rhythms and one can figure out the trust, it's just an incredibly powerful idea. | 28.4 | 3.255656 | 24,000 | audio/en/bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165701.mp3 | [
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bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165702 | [S1] Yeah. And I think this is a great point how CEOs have so many pressures on so many fronts. [S2] Yeah. [S1] And the idea that one person will be fabulous at all of these things is almost ridiculous. [S2] Yeah. [S1] Of course you're better, say, talking to Wall Street as opposed to maybe meeting with really big advertising clients and so on and so on. [S2] Right. [S1] And so the idea to just | 25.92 | 3.398073 | 24,000 | audio/en/bilibili_data_1651783980_BV1Ns4y137jx_BV1Ns4y137jx_m4-dialogue_0165702.mp3 | [
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