Steal these 4 questions a 36-year-old happiness researcher asks himself before worrying

“If I’m not feeling better, then it’s quite serious.”

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Dr. Michael Plant developed a checklist for wellbeing. Photo credit: Canva

Whether you’re stuck in a slump or having trouble finding motivation at work, when melancholy strikes, there’s nothing in the world that more appealing than lying in bed for hours. But what if there were a simple tool, like a checklist, that could help pinpoint the reason you’re feeling so glum?

Meet Michael Plant, a 36-year-old global happiness researcher at the Happier Lives Institute, a unique nonprofit that “connects people and organizations together to fund happiness and improve wellbeing around the world.” He’s also a postdoctoral research fellow at Oxford University’s Wellbeing Research Centre, which is responsible for publishing the world’s foremost annual publication on wellbeing, the World Happiness Report. To put it plainly, the man knows how to feel good.

During an interview with CNBC, Plant shared his wisdom: “I have this mental checklist I run through that I write down. So if I’m in a bad mood, I check it,” he explained.

https://youtube.com/watch?v=-MJBzut6cF4%3Fsi%3DoUOB8nOmDjk_v_Gl


“Have I eaten something? Have I left the house? Have I spoken to someone? And have I exercised? Once I’ve run through those four, if I’m not feeling better, then it’s quite serious.”

Could finding joy really be that simple? The beauty of his checklist lies in its simplicity: by addressing the basic physical and social needs of our bodies first, we might be able to bypass the rushed, hasty conclusions that almost always lead to nowhere. Let’s breakdown each question and why they’re so essential to overall wellbeing.


Question #1: Have I eaten something?

eating well, nutritional psychiatry, diner, meals, food
Eating the right foods is crucial for mental health. media3.giphy.com

Our bodies need fuel. A statement that may feel as obvious as “the sky is blue,” but hunger has an enormous impact on our moods and cognitive function. There’s even an entire discipline dedicated to researching the link between what we eat and mood disorders, like depression and anxiety, called “nutritional psychiatry.”

In a study published in the Journal of the Missouri State Medical Association, researchers found that several nutritional deficiencies, such as vitamin B12, B9, and zinc, can cause depression and dementia-like symptoms, including low mood, fatigue, cognitive decline, and irritability.

“Like an expensive car, your brain functions best when it gets only premium fuel. Eating high-quality foods that contain lots of vitamins, minerals, and antioxidants nourishes the brain and protects it from oxidative stress… which can damage cells.”
Dr. Eva Selhub for Harvard Health.

Luckily, you don’t need to seek out expensive supplements or fancy treatments to get back on track.

Vitamin B9, also known as folate or folic acid, naturally occurs in “super” foods like dark leafy greens (kale, spinach, collard greens), legumes (lentils and beans), and nuts and seeds, Similar to B9, zinc-rich foods include shellfish, eggs, red meat, and dairy products.

For an extra bump in Vitamin B12, look to animal products like red meat, chicken, milk, eggs, dairy, and fish. Vegans, however, must be extra vigilant: Stephen Walsh, a Vegan Society Trustee, warns that to avoid deficiencies, vegans must eat fortified foods found in select plant milks and breakfast cereal or take supplements.


beans, legumes, healthy, vitamins, B9
Legumes, like beans and lentils, are super foods and chockful of Vitamin B9. Photo credit: Canva


Question #2: Have I left the house?

Exposure to the outdoors is central to Plant’s daily routine. And for good reason: a groundbreaking study published in Scientific Reports indicated that a growing number of epidemiologists are encouraging people to embrace natural environments (think beaches, parks, and woods) on a more regular basis, due to their massive health benefits.

The same study found that spending at least 120 minutes per week in natural environments–just two hours!–significantly lowered cortisol levels, blood pressure, and mental fatigue, while also improving overall mood and cognitive performance: a true win/win.

woman, walking, outdoors, nature, mood
Spending time in nature for at least two hours a week is great for overall wellbeing. media4.giphy.com

If you, like many others, struggle with getting outside enough, start small. Try eating lunch outside, or take a phone call while walking around the neighborhood. Every moment counts, and even a short five-minute stroll outside could help elevate your mood and reduce stress.

jeff goldblum, talking, social interaction, connection
There's an innate need for human connection. media0.giphy.com

Question #3: Have I spoken with someone?

Plant’s third question on his mental checklist recognizes the innate, human need for social connection. In the longest-running study on happiness to date, over 700 people from across the world allowed scientists to monitor and examine their lives and health records for 85 years. It was the Harvard Study of Adult Development, and researchers found that the key to living a long, happy, and healthy life is lies in nurturing your relationships: spouses, family members, friends, and even your acquaintances.

“The surprising finding is that our relationships and how happy we are in our relationships has a powerful influence on our health. Taking care of your body is important, but tending to your relationships is a form of self-care too. That, I think, is the revelation.”Dr. Waldinger, the psychiatrist who directed the Harvard study.

Plant echoes this, recommending: “Branch out: Do you have weaker ties with people who you see every now and then, who make you feel like part of a community? You have to actively work to form social bonds.”


Question #4: And have I exercised?

Why is Plant’s final question about exercise? It’s because the link between your physical health and mental health are inextricably tied. If one falters, so does the other.

Research on the relationship between exercise and depression found that regular physical activity “releases endorphins, boosts neurotransmitters (serotonin, dopamine), and can match the efficacy of psychotherapy and pharmacotherapy for mild-to-moderate depression.”

 Hikes, people walking, mental health, outdoors, exercise
Even a simple hike, no matter what the pace, is effective when combatting feeling bad. Photo credit: Canva

That doesn’t mean you have to be Michael Phelps or do Olympic-level training just to feel good. A slow-paced hike on your favorite trail is just as effective as training for a triathlon when it comes to mental wellbeing.

Even just 11 minutes of moderate exercise per day can change your life: it reduces all-cause mortality (death in general) by 23% and lowers the risk of cancer by 7%.

Feel like an impossible task? Try incorporating a few low-effort strategies into your daily life:

  • Taking the stairs when possible
  • Intentionally park further away, or get off the train or bus a stop early
  • Walk during your lunch break
  • Use a step tracker to stay aware, either with an app or a physical pedometer, like this vintage digital one that fits in your pocket.


Walking, pedometer, mental health, physical health, wellness
Tracking your steps can help motivate you and keep you motivated. media0.giphy.com

Dr. Michael Plant’s four-part checklist may be simple, but aren’t many of the best things in life? This useful blueprint maximizes daily happiness—and quells any fears that something might be seriously wrong with us.

“I don’t think that’s reasonable,” he says at the end of the interview regarding “good vibes only” culture. “We should try for good vibes, mostly.” Straightforward and practical, the next time you’re feeling out of control, consider Dr. Plant’s sage four-question checklist.

  • Doctors couldn’t figure out why a Florida woman kept having strokes. The answer turned out to be the way she curled up in bed.
    A woman looks in the mirror during nighttime routinePhoto credit: Canva

    Glenda Bridges had none of the usual warning signs. The 83-year-old Naples, Florida, woman wasn’t obese, didn’t have diabetes, didn’t have high blood pressure. But in the span of just a few days, she had three strokes. She said that one morning she woke up and “had no balance, and my vision was blurry,” according to the Gulf Coast News.

    With each stroke, her brain was sustaining more damage, and doctors at NCH (the only Joint Commission-certified comprehensive stroke center in southwest Florida) needed answers fast.

    Dr. Viktoria Totoraitis, a vascular neurologist at NCH, noticed something that other doctors might have missed: all three strokes had occurred in exactly the same location in Bridges’ brain. That wasn’t typical. “Blood vessels are like highways,” Dr. Totoraitis explained, “meaning they each go to a specific territory. So when a patient has a stroke, I know what blood vessel supplies that territory.” The fact that every stroke hit the same spot pointed to a single, consistent cause rather than random clotting events.

    The strokes were what neurologists call wake-up strokes, meaning Bridges had gone to sleep without symptoms and woken up with them. Research suggests that roughly one in five acute ischemic strokes falls into this category, and they’re notoriously difficult to treat because the exact time of onset is unknown, complicating eligibility for clot-busting medications.

    What Dr. Totoraitis needed to know next was exactly how Bridges slept. When she asked, Bridges answered: “On my side, kind of all curled up in a fetal position.” That detail, combined with something else in Bridges’ medical history, several prior neck surgeries and significant cervical spinal arthritis, led to an imaging test with Bridges positioned the same way she slept every night. The results were clear. “When she’s sleeping and curled up like that, because she does have a lot of cervical spinal arthritis, some narrowing, she was pinching off one of her vessels.”

    An older woman lays her head down on a pillow.
    An older woman lying in bed. Photo credit: Canva

    The fix required no surgery. Dr. Totoraitis recommended Bridges change her sleeping position and wear a soft cervical collar at night. She also clarified that the fetal position is not dangerous for people without prior neck surgeries. For Bridges, though, the combination of arthritis, surgical history, and a habitual curl was cutting off blood flow to her brain every night.

    Since making that small change, Bridges has not had another stroke.

    Her case is an unusual one, but it carries a useful reminder: strokes don’t always look the way we expect. The fastest way to identify one remains the F.A.S.T. method: Face drooping, Arm weakness, Speech difficulty, Time to call 911. The sooner someone gets to a hospital, the more brain tissue can be saved.

    This article originally appeared earlier this year.

  • The two-step test that accurately predicts longevity in women over 60
    A woman lifting weights in nature.Photo credit: Canva
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    The two-step test that accurately predicts longevity in women over 60

    It combines strength training and aerobic exercise without being strenuous.

    Nobody knows how many days they have on this earth, and, in a way, that makes every moment feel more valuable. Since we don’t know how much time we have, it’s best to cherish every moment on this beautiful planet with the people we love. It’s also a good idea to stay in shape so you can enjoy the greatest longevity possible.

    An interesting new study from the University at Buffalo involving 5,000 women cannot tell you the exact number of days you have left. Still, it suggests that after the age of 60, it is relatively easy to determine whether you can look forward to a long life. The study found that a two-step test—in which participants first demonstrate handgrip strength and then complete five consecutive sit-to-stand chair lifts—is a good indicator of longevity.

    seniors, longevity, strong woman, muscles, health
    A strong woman in her 60s. Photo credit: Canva

    Grip strength is a hallmark of longevity

    The study found that women with higher grip strength and faster sit-to-rise scores had a significantly lower risk of death over the next eight years. In fact, for every 15-pound increase in grip strength, mortality risk was reduced by 12%. Women who scored highest on grip strength had a 33% lower risk of death compared with those in the lowest group. For chair stands, moving from the slowest to the fastest time in six-second increments was associated with a 4% lower risk of death.

    “If you don’t have enough muscle strength to get up, it is going to be hard to do aerobic activities, such as walking, which is the most commonly reported recreational activity in U.S. adults ages 65 and older,” said study lead author Michael LaMonte, PhD, a research professor of epidemiology and environmental health in UB’s School of Public Health and Health Professions.

    “Muscular strength, in many ways, enables one to move their body from one point to another, particularly when moving against gravity,” LaMonte added. “Healthy aging probably is best pursued through adequate amounts of both aerobic and muscle-strengthening physical activities. When we no longer can get out of the chair and move around, we are in trouble.”

    How to improve grip strength

    Grip strength has come to be seen as an “indispensable” biomarker of aging because it reflects strength in the hands, forearms, and throughout the body. Looking to improve yours? Here are five expert-based ways to boost grip strength:

    Use a stress ball

    Grab a tennis ball or hand gripper and squeeze as hard as you can for five to 10 seconds, then repeat for 10 to 20 reps.

    A squeeze ball. Photo credit: Canva

    Dead hangs

    Seniors can perform dead hangs from a pull-up bar while keeping their feet on the ground or on a bench for 10 to 30 seconds at a time. The goal is to build up to hanging for 60 seconds.

    Functional movements

    The key is to get some real-world exercise that uses your hands, such as gardening, playing a sport like bowling, or carrying heavy grocery bags.

    Eat a lot of protein

    Protein supports muscle function and growth, so according to Health, it’s a good idea to eat one gram of protein per pound of body weight per day.

    Lift weights

    Use free weights such as kettlebells, barbells, or dumbbells to challenge and strengthen your hands. “Even using soup cans or books as a form of resistance provides stimulus to skeletal muscles and could be used by individuals for whom other options are not feasible,” LaMonte said.

  • Doctors rush to reassure menopausal women about the female version of ‘shrinkage’
    Doctors reassure menopausal women about the female version of "shrinkage."Photo credit: Canva
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    Doctors rush to reassure menopausal women about the female version of ‘shrinkage’

    So many women are surprised when parts start disappearing down there.

    In recent years, women have become more open about what happens leading up to and during menopause. As a result of this public sharing, younger women are learning about a shocking possible side effect of depleted estrogen: the shrinking, and in some cases the disappearance, of the labia.

    As our parents prepare us for adulthood, some things slip through the cracks. We learn about puberty, how babies are conceived, and then the conversation stops. One area with a large information-sharing gap is the process of menopause. This lack of information puts both women and the people who love them at a disadvantage. It can leave people confused and frustrated.

    menopause, shrinkage, hormones, gynecologist, perimenopause
    A woman fans herself. Photo credit: Canva

    Perimenopause, which is the time leading up to menopause, is not a short process. Hormone levels can begin to fluctuate widely as early as a woman’s 30s. At the same time, the average age of menopause is about 51, though it can occur as late as 60, according to the American Medical Association.

    The Cleveland Clinic explains that “Menopause is a point in time when a person has gone 12 consecutive months without a menstrual period.” It is a natural part of the aging process for women, but for decades, if not centuries, the menopausal experience has been shrouded in coded language and silence. Not anymore.

    menopause, shrinkage, hormones, gynecologist, perimenopause
    A woman looks stressed. Photo credit: Canva

    The habit of Millennials seeking community in online spaces is opening the blackout curtains on the taboo subject. This has led to honest conversations about what happens when women go through “the change,” and the revelation about shrinking labia is causing a bit of panic.

    Labia are the outer visible anatomy of the female genitalia, consisting of the labia minora and labia majora. This tissue protects the urethra, vaginal opening, and other sensitive areas from infection and friction, Dr. Somi Javaid, OB-GYN and founder of HerMD, tells The Flow Space.

    So the idea of losing them due to a lack of estrogen has some women calling for a timeout as they try to process this previously unheard-of information. Several of these women took to social media to seek clarity and support.

    “So nobody was going to tell me that one day I could lose my coochie lips?” one woman asks in an Instagram video. “That one day, my bean could just decide to clock out for the rest of my life? Why aren’t the older women sharing with us? Why aren’t the elders sharing this with us, cause this lady got on here and said if you start your estrogen early when you first go through menopause, you can save your lips.”

    “I just saw this post of this doctor lady explaining that your labia minora grows during puberty, and then you lose it in menopause,” another concerned woman says in a TikTok video. “Come again? You’re telling me…is it…where does it go? Where is it gonna…does it just…I have so many questions. Does it just…one day I’m gonna wake up, and I’m gonna have no labias? Does it slowly disappear?”

    @rachelelizabethx0

    I swear we can’t have ANYTHING 😭😭😭 #onthisday

    ♬ original sound – Rachel Elizabeth

    These were not the only people concerned. Video after video showed women, and some men, flabbergasted and concerned about the mystery of the disappearing labia. Commenters were equally freaked out. All of this open confusion and fear created a perfect learning opportunity. OB-GYNs, urologists, and other medical professionals took to their own platforms to ease people’s stress about the process.

    Dr. Sally Doust, a women’s health specialist, explains:

    “So yes, the labia can shrink around menopause, and this is because estrogen levels are dropping, and this affects the tissues. The good thing is, you can prevent it. Start vaginal estrogen really early, as soon as you start to notice any of these changes, and it improves blood flow, elasticity, and lubrication, relieves dryness and soreness.”

    @womenofvoy

    Can your labia change around perimenopause and menopause? Yes and no one really talks about it!!! As oestrogen levels drop during perimenopause and menopause, vulval and vaginal tissues can become thinner, drier and lose elasticity. Some women even notice their labia shrinking, which can feel worrying if you’re not expecting it. The good news? Vaginal oestrogen can help. Used early, it supports blood flow, elasticity and lubrication, and can relieve dryness, soreness and discomfort. It’s a safe, local treatment and can be used long-term. If you notice changes, you don’t have to ignore them, support exists 💛 #perimenopause #menopause #HRT #womenshealth #hormones

    ♬ original sound – womenofvoy

    Doctors and nurses online continue to reassure viewers that, while it sounds scary, vaginal estrogen can prevent it. One urologist explains that after women go through menopause, their estrogen levels are lower than those of men. This drop in estrogen causes structural changes in the labia, which can also lead to adhesions and pain.

    “Let’s be clear: you do not lose your labia, but the tissues do undergo significant and visible changes,” says Dr. Mary Claire Haver, a menopause specialist. She adds, “The labia minora may shrink, flatten, or adhere to adjacent tissues. The labia majora can sag or retract due to tissue thinning.” She also says that prescription estrogen is the only way to prevent the issue.

  • People share things they didn’t realize until they lost weight, and it’s eye-opening
    Major weight loss comes with some surprises. Photo credit: Canva
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    People share things they didn’t realize until they lost weight, and it’s eye-opening

    There are some unexpected learnings that come with a change in size.

    In an era when both obesity and “heroin chic” trends are growing concerns, weight loss can be a touchy topic. Society’s ever-changing views on body size are worthy of their own discussion, of course. But as the link between obesity and health risks has been well-established, the reality is that many adults want and need to lose weight for health reasons.

    People who are looking to lose weight know to expect certain things—an increased focus on nutrition and exercise, for example. Some weight loss journeys might include surgery or GLP-1 medications, which have exploded in recent years. But some parts of the journey can still take people by surprise, especially as they get closer to their goal.

    So when someone asked on Reddit “What is something you didn’t realize until you lost weight?” thousands of responses poured in. While everyone’s experience is unique, the common themes are eye-opening.

    Temperature tolerance changes

    Many people shared that they felt colder after losing weight. Body fat acts as an insulator, so losing it can make people more sensitive to cold temperatures. Changes in metabolism and hormones that accompany weight loss can also temporarily make you feel cold. However, nutritional deficiencies can cause similar symptoms, so it may be worth checking with your doctor if it becomes a concern.

    “How well the fat insulates heat. On the positive note, I can tolerate hot and humid weather much better now. But I have to wear a lot of extra layers when it is cold, and I don’t enjoy swimming in the sea anymore even in height of summer, because it is too cold all the time (I am in the UK).”

    “Oh man, so true, I’m still a big person but much smaller than I was and in winter I’m shaking like a Chihuahua, even with a lot of layers on.”

    “Absolutely correct! I get frustrated at how easily I get cold now. It was not something I anticipated.”

    “Same, I absolutely cannot tolerate the cold anymore. But warm weather is much easier to cope with, so it’s not a bad tradeoff.”

    “I lost 6 stone last year and this winter has been COLD but I’m looking forward to not being a gross sweaty mess this summer!”

    Armpits are pits

    Armpits are just arm pits, right? Not necessarily. When extra fat in that area fills in the hollow, it doesn’t appear as much of a “pit.” Losing weight revealed the actual pit feature for some folks.

    “That your armpits are actually pits, they’re not just called that. When you’re fat, you just have underarms.”

    “Just got here. Asked my wife why she was staring at me oddly, she said my pits were hollow.”

    “From my all time heaviest I am down 90 pounds to 279 as of this morning. For about a month I’ve really been feeling the pits come in…lol. The joy this brought was very surprising.”

    “Fair warning: now I have pits I absolutely cannot figure out the right angles to shave at anymore lmao. A blessing and a curse. A blurse.”

    “Yes!! I have to change how I shaved them.”

    Feeling your bones

    When you become accustomed to having a layer of cushion around your body, losing it can be disconcerting—especially when you start feeling hard, knobby things that you might mistake for growths of some kind.

    “I fairly recently lost 50 lbs. Imagine my surprise when I scheduled a doctors appointment thinking there was some sort of tumor in my chest only for them to tell me I have bones.”

    “I’ve lost 50kg. I panicked when I felt my sternum.”

    “Yes! I felt this with my chest. 😂😭 I thought I had some kind of chest cancer lump. This is the part of weight loss I did not expect.”

    “I was very muscular in high school. Then gained a bunch of weight in college. Then lost the weight (and a fair bit of muscle) a few years after that. One day I thought I felt a lump in my boob and panicked. Turns out it was a rib that had been previously covered in muscle or fat.”

    “I’m so glad I’m not the only one 🤣 I once went to the doctor thinking I had breast cancer. The doctor asked me if I had recently lost a lot of weight, then explained I was feeling my ribs.”

    “When I lost 100 lbs and all of a sudden I could feel like wtf there’s actually a spooky skeleton inside me I would just sit there grabbing bones in bewilderment and mild horror.”

    People treat you differently

    Perhaps the hardest realization people shared was how being overweight had made them invisible to so many. A lot of commenters said people became nicer to them after they lost weight. That’s food for thought for all of us.

    “How much nicer people are. As someone who’s lost and gained and lost again, it’s something I’ve noticed. People aren’t noticeably rude or dismissive to me as a bigger person, it’s more like they just don’t really acknowledge you. The world is just nicer when you’re smaller.”

    “I’m male. I lost 140 lb and got fit in my mid-40s after living all my late teen and adult years being 300+. That was almost a decade ago. I can honestly say that everything in this thread has been, to some degree, true for me as well, but the most startling has been the way people react to me. It’s unbelievable. Male or female, stranger or acquaintance or friend, passing or casual or business, I’m treated differently. It’s like stepping into another reality and also makes me sad for all those years. Sure, I was fat, but man, I was treated like a subspecies.”

    “Yes. I didn’t even realize how much being a fat woman over 40 negatively impacted me professionally until I lost 70 pounds right after Covid. My income more than doubled within a year. It has now nearly tripled. Is it partly because of increased confidence on my part? Probably. Does that explain it entirely? Probably not.”

    “My least favorite experience with significant weight loss was experiencing ‘pretty privilege’ for the first time, realizing how mean people had been all my life, and why.”

    “I’ve been losing weight and exercising regularly, and suddenly women are interested in me again. I knew logically that humans have a general preference for people of a healthy weight, but I feel like I’ve crossed some threshold of no longer being invisible to them. Wild.”

    “I was telling my dad how it blew my mind how differently I was treated and he almost couldn’t believe the difference I was describing.”

    Having energy

    Carrying excess weight is physically demanding and requires extra energy for everyday activities. Obesity and sleep problems are also linked, often leading to fatigue. Many people found that their exhaustion eased and that they felt much more energetic after losing weight.

    “That being tired all the time isn’t normal and I have a lot more energy to get things done than I thought.”

    “When people ask me what I feel like after losing 120lbs, the best explanation I can come up with is that I didn’t realize how sick and miserable I felt all the time until I didn’t feel sick and miserable all the time.

    The energy, the aches, the poor sleep, the brain fog…i frog boiled myself into that being my new normal, and now it’s all gone and I can’t believe that’s how I lived for so many years.”

    “It’s crazy how many people think constant exhaustion is just ‘normal life’ until they finally fix whatever’s causing it. Feels like getting a whole different version of your day back.”

    “It’s crazy how easy it is to assume that’s just your normal baseline. Then you lose weight and you find that you’ve been running on hard mode the entire time. And after losing weight I felt like I had superpowers…”

    These revelations are a good reminder of how much of a difference focusing on health can make in our own lives—and how much kindness can make a difference for others.

  • A former CIA officer was asked for the one spy trick everyone should know. His answer has nothing to do with espionage.
    A spy taking secret photographs from her carPhoto credit: Canva

    Andrew Bustamante (@Andrew-Bustamante) spent years as a covert CIA intelligence officer. When Lex Fridman asked him to name the single most useful spy trick that anyone could apply to their everyday life, his answer wasn’t about surveillance, or reading body language, or disappearing off the grid.

    It was about how you see other people.

    The clip, from Episode 310 of the Lex Fridman Podcast, originally recorded in August 2022, has been recirculating widely since Bustamante published his memoir “Shadow Cell” with his wife and fellow CIA officer Jihi Bustamante in September 2025, which debuted at number eight on the New York Times bestseller list. His follow-up book, “Everyday Espionage: Winning the Workplace,” applies the same intelligence tradecraft directly to professional life. The perception versus perspective clip is one of the reasons people keep finding him.

    Here’s the distinction he draws, as he explained to Fridman and as YourTango reported in covering the exchange. Perception is how each of us interprets the world around us. It’s personal, it’s filtered, and it’s entirely our own. There’s nothing wrong with it, but the problem is that most people treat their perception as objective reality and then spend enormous energy trying to convince everyone else of it. “That’s why so many people find themselves arguing all the time,” Bustamante said, “trying to convince other people of their own perception.”

    Perspective is different. It’s not just feeling what someone else feels, which Bustamante distinguishes from empathy. It’s actively placing yourself in someone else’s position and asking what their life actually looks like. What did they wake up worried about? What are they afraid of? What pressures are they carrying that you can’t see? “Perspective is the act or the art of observing the world from outside of yourself,” he told Fridman. “You sit in the seat of the person opposite you and think to yourself, ‘What is their life like?’”

    The intelligence application is obvious. An officer who can only see a situation through their own cultural and personal lens is going to miss things. One who can genuinely inhabit another person’s point of view, their incentives, their fears, their constraints, is going to understand things that others don’t. But Bustamante’s point is that this skill doesn’t stay in the field.

    “If you do that to your boss, it’s gonna change your career,” he said. “If you do that to your spouse, it’s gonna change your marriage. If you do that to your kids, it’s gonna change your family legacy. Because nobody else out there is doing it.”

    That last line is the part that tends to land. Most interpersonal friction, whether in a marriage, a workplace, or a friendship, comes not from bad intentions but from two people each arguing from their own perception without pausing to genuinely inhabit the other’s. Bustamante is saying the CIA trains people to close that gap, and that closing it is available to anyone who practices it deliberately.

    The comment sections on the viral clips reflect how directly this lands for people. “He just put it into words for me,” one viewer wrote. Another added that taking on multiple perspectives is “a way to find useful truths and do skillful systems analysis.” The observation isn’t new, but something about hearing it framed as tradecraft, as a skill that professionals train for rather than a platitude, seems to give it traction.

    Bustamante runs his own platform, Everyday Spy, where he teaches intelligence-based skills for civilian use. His core argument, across the podcast appearances and the books, is that 95% of what CIA officers are trained to do applies directly to ordinary life. The perception versus perspective shift, he says, is where most people could start.

    This article originally appeared earlier this year.

  • An ER nurse shares the four essential medical skills everyone needs to learn but never talks about
    An ER nurse takes care of a patient.Photo credit: Canva
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    An ER nurse shares the four essential medical skills everyone needs to learn but never talks about

    Accidents and medical emergencies happen every day, but, unfortunately, many Americans do not feel prepared to jump into action when they do. According to a poll from the American College of Emergency Physicians (ACEP), most Americans report feeling comfortable calling 911 and speaking with dispatchers. However, the number drops to just 55% for life-saving CPR—and…

    Accidents and medical emergencies happen every day, but, unfortunately, many Americans do not feel prepared to jump into action when they do.

    According to a poll from the American College of Emergency Physicians (ACEP), most Americans report feeling comfortable calling 911 and speaking with dispatchers. However, the number drops to just 55% for life-saving CPR—and only 46% feel comfortable applying a tourniquet.

    Without medical training, confidence wanes and fear likely sets in for the average civilian. And since first responders may not be present when a medical emergency happens, an emergency room nurse with 11 years of experience shared their medical insights with the average person on Reddit.

    They explained four essential medical skills everyone should know that could potentially save someone’s life.

    “I know everyone wants the dramatic skills,” they wrote. “But these four things, done correctly, will genuinely make a difference in the scenarios most of us are actually likely to face.”

    Medical skill #1: Wound packing and pressure

    Learning how to pack wounds and apply pressure is the most important medical skill civilians should know, according to the ER nurse. These skills are more important than learning how to suture.

    “Suturing a wound that isn’t fully clean can trap infection inside and make things significantly worse,” they wrote. “What saves lives in the field is knowing how to pack a deep wound with gauze and hold real pressure for long enough.”

    They explained that most people apply only one-fifth of the pressure actually needed to help.

    “Most people stop after 2 minutes. You need at least 10, sometimes more,” they added. “This one skill has a higher chance of keeping someone alive until they can get real help than almost anything else on the average prep list.”

    Medical skill #2: Recognizing shock

    The next most important medical skill people should learn is how to recognize shock, which, according to the nurse, is “not just ‘they look pale.’”

    “I mean understanding the progression: restlessness and anxiety first, then skin changes, then the dangerous drop in blood pressure that most people think comes first,” they explained. “By the time someone looks classically ‘shocky’ you’re already behind. Learning the early signs gives you a real window to act.”

    Medical skill #3: Splinting, not setting

    Next up is dealing with possible bone breaks. The ER nurse emphasizes that people should absolutely not try to set broken bones. Instead, they should know how to splint them.

    “Splint them where they are, immobilize the joint above and below the break, and focus on getting the person calm and still,” they shared. “A bad reduction attempt can damage nerves and vessels in ways that are very hard to fix later.”

    Medical skill #4: Medication interactions and allergy documentation

    Finally, the fourth medical skill recommended by the ER nurse is knowing which medications (including dosages) family members or close friends take, as well as any allergies they may have, in case of a medical emergency.

    “Keep a physical list. Not just in your phone. Know what everyone in your household takes, the doses, and any known allergies,” the nurse explained. “In a chaotic situation this single piece of paper can prevent a serious medication error if someone else has to help you.”

  • A landmark new study shows that 45 percent of older adults cognitively improve as they age
    A senior couple working out.Photo credit: Canva
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    A landmark new study shows that 45 percent of older adults cognitively improve as they age

    “What we found is that improvement in later life is not rare, it’s common.”

    Most people assume that by the time you hit your 60s, you’ve reached the point of continuous mental and physical decline. The mind just isn’t as sharp, and the body becomes overtaken by inflammation, stiff joints, and brittle bones. However, a new study from Yale University says that, for the most part, this is only true for those who believe it.

    A new study published in the journal Geriatrics found that when researchers followed 11,000 participants over the age of 65 for up to 12 years, 45% of them improved in either the mental or physical domains, with some improving in both. About 28% improved physically, and 32% improved mentally. To determine whether the participants improved or declined, they completed a global mental performance assessment and a walking test.

    “Many people equate aging with an inevitable and continuous loss of physical and cognitive abilities,” lead author Becca R. Levy, an international expert on psychosocial determinants of aging health, said in a statement. “What we found is that improvement in later life is not rare, it’s common, and it should be included in our understanding of the aging process.”

    When it comes to aging, attitude is everything

    The researchers hypothesize that the major reason some people show improvements is their beliefs about aging. Those who have a more positive view of the aging process were much more likely to show improvements in their mental and physical health. Those with negative views on aging were much less likely to show any improvement.

    It makes sense because if you believe that you can improve after the age of 65, you’re much more likely to try. If you think that you can or cannot improve your health over the age of 65, you’re probably right.

    “Our findings suggest there is often a reserve capacity for improvement in later life,” Levy said. “And because age beliefs are modifiable, this opens the door to interventions at both the individual and societal level.”

    seniors, geriatrics, working out, exercise, happy women
    A group of older women exercising. Photo credit: Canva

    How to stay mentally and physically fit after 65

    Improvement after 65 requires regularly performing age-appropriate mental and physical exercises. The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate-intensity physical activity per week, which can be divided into about 22 minutes a day.

    Here are exercises that can help people age well:

    1. Brisk walking

    Studies show that walking is great for seniors’ mental and physical health and can help reduce the chances of developing cardiovascular problems as well as cognitive issues, including dementia and Alzheimer’s.

    walking, working out, exercise, aging, seniors,
    A group of people walking. Photo credit: Canva

    2. Resistance exercises

    Resistance exercises, or strength training, can help prevent muscle loss and improve metabolic health. They’re also known to elevate mood and improve sleep quality. Examples of strength training exercises include light weights, squats, and standing push-ups against a wall.

    3. Meditative movements

    Mental and physical exercises such as tai chi and yoga have been shown to improve health in older adults. They are great for flexibility, mental sharpness, and muscle strength. The combination of mindfulness, breathing, and movement benefits both the body and mind.

  • Her dog wouldn’t stop sniffing her breath. She thought it was weird but it saved her life.
    A woman sitting with her dog. Photo credit: Canva
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    Her dog wouldn’t stop sniffing her breath. She thought it was weird but it saved her life.

    Dogs can be weird. Any dog owner will tell you that, but typically their shenanigans are just personality quirks. Unfortunately for Colleen Ferguson of Kent, England, her dog’s weird behavior wasn’t just a silly personality thing. For several weeks, Ferguson’s German Shepherd was obsessively sniffing her mouth. This was a new behavior that she found…

    Dogs can be weird. Any dog owner will tell you that, but typically their shenanigans are just personality quirks. Unfortunately for Colleen Ferguson of Kent, England, her dog’s weird behavior wasn’t just a silly personality thing.

    For several weeks, Ferguson’s German Shepherd was obsessively sniffing her mouth. This was a new behavior that she found quite odd. The dog, Inca, was only two years old, but she seemed to know something was wrong with her owner and was doing her best to let her know. Inca constantly sniffed around Ferguson’s mouth and frowned.

    german shepherd, dog smells cancer, dog saves life, wholesome, pets, culture
    A woman and her dog outside. Photo credit: Canva

    The dog’s persistence caused the then 60-year-old woman to become concerned, which led her to the dentist. Everything checked out fine, but Inca was still frowning after sniffing Ferguson’s mouth. This prompted Ferguson to visit her doctor to be tested for other things that might change the smell of her breath.

    According to Medical News Today, diabetes can cause the breath to smell differently. Gluten intolerance and Celiac disease can also cause bad breath, according to Imperial Dental Center. Ferguson was cleared of any gut-related issues after tests from her doctor. Yet Inca would not stop telling her something was wrong. Growing more concerned about her dog’s new behavior, Ferguson decided to do a full-body scan to rule out anything unusual.

    “Her behavior towards me changed, she just started homing in on my mouth. Every time she could get a sniff of my mouth she would frown,” Ferguson told The Mirror. “She just had this focused intent on my mouth, and you couldn’t push her away until you had done an outbreath. When she got that she would give me such a look and walk away. In no way did I expect lung cancer at all. It was such a shock because I am a non-smoker, and because I taught biology, I was very anti-smoking.”

    Turns out, Inca was trying to tell her she had a tumor growing in her lungs. Thanks to the dog’s keen nose and insistent behavior, Ferguson was able to catch the cancer early. Before long, the science teacher was off to surgery, where doctors removed a golf-ball-sized tumor.

    german shepherd, dog smells cancer, dog saves life, wholesome, pets, culture
    Doctors operating on a patient. Photo credit: Canva

    “The surgeon said…’that dog saved your life. We never catch it at stage one,’” Ferguson told the BBC.

    This remarkable discovery took place in 2015, and since then scientists have been working on recreating a nose like Inca’s. The Massachusetts Institute of Technology is currently developing an “e-nose,” a mechanical nose that scientists are training with AI to detect cancer. They have moved to the trial phase, testing more than 500 urine samples to see if the artificial nose is as accurate as a dog’s nose in detecting cancer.

    Dr. Andreas Mershin, a quantum physicist, developed the device that will be used to screen donated urine samples. The samples were prescreened by Medical Detection Dogs, and the results of the e-nose will be compared with those of the dogs.

    german shepherd, dog smells cancer, dog saves life, wholesome, pets, culture
    A dog sits in the grass. Photo credit: Canva

    “This is a major milestone,” Mershin told Medical Detection Dogs. “We’ve worked to emulate the dogs’ abilities and train machines in a similar way—rewarding them for correct identifications. It’s like giving our devices a new sense: a nose. Phones already have eyes and ears, but machine olfactors are the next frontier in health technology and AI sensing. This could transform the world of diagnosis, screening, and early detection.”

    While the e-nose is currently designed to detect prostate cancer, once it’s perfected, the mechanical nose will hopefully detect other cancers as well.

    Ferguson, for one, is thankful that her dog’s nose detected her lung cancer early, giving her a renewed chance at life.

    “I was just so lucky,” she told The Mirror. “Every day is special with her. To catch it at stage one is just remarkable. I don’t know how I would have survived with radiotherapy and chemotherapy. She saved me a lot of fuss. It was meant to be.”

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