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#719: Most of us spend 93 percent of our time indoors, and it's making us sicker, more tired, and less productive than we realize.

Dr. John La Puma is a physician and researcher who studies what happens to the human body when it's indoors too much.

He joins us to explain the science behind what he calls the indoor epidemic: the chronic diseases, burnout, insomnia, and cognitive decline that stem from a life lived almost entirely inside.

Dr. La Puma walks through the specific biological mechanisms at play. Indoor living disrupts your circadian rhythm and bombards your brain with more screen time than it can process — what he calls "digital obesity."

Too many pixels, he says, burn out your brain the same way too much sugar burns out your metabolism.

Burnout isn't a character flaw. It's a biology problem.

The good news: the minimum effective dose of outdoor time is just two hours a week in a green or blue space. And it doesn't have to be a national park. The park down the street counts.

We get into the specifics — morning light, circadian rhythm, deep sleep, and why 10 minutes outside before you check your phone can improve focus, sleep quality, and even how big the world feels.

Dr. La Puma explains why "just get outside more" misses the point: light has a dosage, a timing, and a location, the same way a financial strategy has specific mechanics.

For knowledge workers in cities, we talk through the real-world friction — Manhattan apartments, extreme heat, early wake-ups before sunrise — and what to do when those conditions make outdoor time inconvenient. There are practical workarounds, and Dr. La Puma covers them.

The episode closes on a reframe: health and productivity aren't in conflict. Better sleep, more natural light, and regular time outside don't slow you down. They make the hours you do work more effective.

Resources mentioned:

John La Puma MD's book - Indoor Epidemic: 93% Inside Steals Sleep, Focus & Years—The 7% Outdoor Rx Restores Them

Dr. John La Puma's website https://www.drjohnlapuma.com

f.lux screen spectrum app https://justgetflux.com

Timestamps:

Note: Timestamps will vary on individual listening devices based on dynamic advertising run times. The provided timestamps are approximate and may be several minutes off due to changing ad lengths.

(00:00) Your Office Is Making You Sick

(03:01) Health cost of indoor living

(04:58) Digital obesity explained

(09:24) Minimum effective dose of nature

(12:10) Why burnout is a biology problem

(15:15) Morning light and deep sleep

(17:11) Light first, coffee second

(28:12) What happens during deep sleep

(36:54) Workplace study results

(45:23) Pink noise, brown noise, and sleep

(54:45) Why blue-light glasses fall short

(59:48) Outdoor tips for remote workers

(1:04:55) Green exercise as a nature dose

(1:10:10) Mental health cost of indoor life

(1:14:51) Modeling outdoor habits for kid

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#718: What happens when the financial strategy that once felt obvious suddenly becomes a lot more complicated?

Les is approaching financial independence but has realized there’s one thing missing from the traditional FIRE equation: how do you continue meaningful charitable giving after you stop earning a paycheck?

Jaime has built a sizable retirement portfolio, but now he’s wondering whether the complexity inside his 401(k) actually matters—or if he’s overthinking the mechanics of retirement accounts and Roth conversions.

Tina has owned a successful rental property near the University of Central Florida for more than a decade, but changing market conditions and growing competition from corporate landlords are making them wonder whether it’s finally time to sell.

We’re diving into all of that today, so let’s get started.
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#717: Clare Flynn Levy was a hedge fund manager in London in the summer of 2007, watching her trading screens turn red — every single day. Merger arbitrage spreads were widening. Investors were pulling out. She didn't yet realize she was watching the early tremors of a global financial crisis.

Clare joins us to talk about what that experience taught her about investor behavior, emotional bias, and the hidden forces that drive financial decisions.

She now runs a firm that helps professional fund managers analyze their own decision-making patterns. Her core argument: most investors aren't making rational choices. They're rationalizing them.

We get into two specific biases that cloud judgment — sunk cost fallacy and the endowment effect — and how they show up whether you're picking individual stocks or rebalancing a 529 plan.

Clare shares a personal example. After the 2024 election, she moved her kids' college funds from equities into bonds, recorded her reasoning in her calendar, and came back nine months later to review it honestly. She was wrong. Equities kept climbing. But having a written thesis let her make a clean new decision rather than doubling down out of ego.

We also walk through five investor archetypes drawn from behavioral research on fund managers. Connoisseurs let winners run. Raiders take profits too early. Rabbits freeze — or keep buying into a losing position. Hunters wait and take calculated shots. Assassins cut losses cleanly, without emotion.

Most people default to rabbit behavior when things go south. The goal is to be an assassin. Clare's practical rule: don't let any single position drag your overall portfolio down more than 1 percent before forcing yourself to reassess.

Her closing advice for long-term investors: ask yourself five simple questions before every major move, write down your reasoning, and go back and check.

Timestamps:

Note: Timestamps will vary on individual listening devices based on dynamic advertising run times. The provided timestamps are approximate and may be several minutes off due to changing ad lengths.

(00:00) 5 Ways Investors Behave When Things Go Wrong

(05:20) Clare Flynn Levy — hedge fund manager turned behavioral finance analyst

(06:50) 2008 crisis — watching screens turn red daily

(08:25) Sunk cost fallacy and the endowment effect — why investors hold losers too long

(10:25) Index funds — riskier than most people think

(17:09) Tech concentration — how indexes got warped

(27:52) Algorithmic trading — machines changing the game

(29:37) Playing the wrong game — taking cues from short-term traders

(31:22) Individual stocks — same behavioral traps apply

(35:22) Hit rate vs. payoff ratio — what actually drives returns

(44:57) Five investor archetypes — how you behave when winning and losing

(50:17) Alpha decay — when to exit a winning position

(54:22) Being an assassin — rules for cutting losses without emotion

(59:42) Decision journaling — five questions to ask before every move

(01:03:22) Quarterly snapshots — simple way to track your own patterns

(01:05:22) Closing advice — discipline, patience, and realistic expectations

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#716: When does a financial decision stop being purely about maximizing returns—and start becoming about building the life you actually want?


Karen recently inherited sizable trusts for their children and is now navigating the complicated intersection of investing, taxes, legacy planning, and future financial aid eligibility.


Matt has spent years building a solid index fund portfolio, but as retirement gets closer, he’s wrestling with a familiar investor problem: how do you know when optimizing becomes overthinking?


Kate is trying to decide whether $35,000 should go into the stock market—or into building a backyard gym that could generate income while dramatically improving her family’s day-to-day quality of life.

We’ve got a lot to unpack today, so let’s get into it.


Book by Michael J. McFall - Grind: A No-BS Approach to Take Your Business from Concept to Cash Flow

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#715: She grew up with a Goldman Sachs dad. She still ended up broke in her 20’s. Here's what changed.

Haley Sacks - known online as Mrs. Dow Jones - joins us to talk about the five-step financial framework she calls IBIZA.

Despite every advantage, she spent her twenties anxious, financially dependent, and charging dinners to her parents' credit card.

One birthday trip to a Toronto restaurant crystallized the problem: she couldn't afford the life she wanted, so she borrowed someone else's money to fake it - and spent the rest of the night avoiding her phone while her mom texted about the charge.

We talk about how money beliefs form by age seven, even when parents never say a word about finances. Haley's father had watched wealthy clients' children lose ambition and kept money out of the family conversation entirely.

The lesson Haley absorbed anyway: money comes from outside yourself.

The IBIZA framework walks through five steps - identify your earliest money memory, interrupt the patterns it created, zhuzh your mindset by replacing limiting beliefs, and act.

The final step is tactical: a 15-minute timer, one small action, and a monthly money date to review spending and set goals.

We also get into the concept of financial energy - the idea that you have a finite amount of mental bandwidth for money decisions each day.

Spending it on coupons and skipping lattes leaves nothing left for the moves that actually build wealth: negotiating a raise, automating savings, maxing out tax-advantaged accounts.

Haley also breaks down learned financial helplessness - the belief that the system is too broken to bother trying - and why pushing back against it puts you ahead of most people before you've done a single thing.

Timestamps:

Note: Timestamps will vary on individual listening devices based on dynamic advertising run times. The provided timestamps are approximate and may be several minutes off due to changing ad lengths.

(00:00) — Your Childhood Is Running Your Bank Account

(08:42) — Money beliefs form by age 7

(11:35) — Why financial independence matters

(13:00) — The Momofuku story

(17:04) — "Financial energy" — and why you're wasting it

(24:35) — The IBIZA framework, explained

(28:32) — I: Identify your money origin story

(31:07) — "If you don't control your money, it controls your life"

(32:31) — How pop culture shapes money beliefs

(46:51) — I: Interrupt old patterns

(54:24) — Learned financial helplessness

(55:59) — Z: Zhuzh your mindset

(59:06) — The Tyra Banks story

(1:02:54) — A: Act — the 15-minute starter move

(1:06:18) — The monthly money date

Resource:

Haley's book - Future Rich Person: The New Rules for Building Wealth (Even if You're Stuck, Broke, and that Billionaire Won't Text You Back...)
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