In this episode, Charles and Dan unpack key insights from The Diary of a CEO conversation with sleep scientist Matthew Walker — exploring how modern life undermines rest, what’s actually happening in your brain while you sleep, and the small, practical changes that can improve energy, focus, and overall well-being.

We discuss:

• Why sleep loss affects every system in the body
• The myths around caffeine, naps, and “catching up” on weekends
• What REM sleep really does for emotional regulation
• Simple steps to build a better nightly routine

Watch the original Diary of a CEO episode featuring Matthew Walker:
🎧 The Science of Sleep – Why You’re Tired All the Time

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Charles shares a personal reflection on Elizabeth Gilbert’s new memoir All the Way to the River—a raw, beautifully told story about love, addiction, and loss. He explores what makes Gilbert’s writing different from typical books on recovery and co-dependence, how her honesty resonates with his own journey, and why the audiobook version delivers an especially powerful experience.

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In this conversation, Charles and Dan unpack one of the most practical interviews they’ve ever heard on The Diary of a CEO—Steven Bartlett’s talk with body-language expert Vanessa Van Edwards.
Instead of vague “be confident” advice, this episode focuses on clear, actionable steps that make communication more intentional and effective.

They break down:

• How warmth and competence shape every first impression
• The body-language cues that build trust (and the ones that destroy it)
• Why open posture and visible palms instantly change how people read you
• The difference between uptalk and downtalk—and how Obama mastered it
• What AirPods, small talk, and friendship say about modern connection
• The subtle gestures that make others mirror and agree with you

If you’ve ever felt misunderstood, overlooked, or disconnected, this episode shows how to realign your physical cues with your intentions—and become someone people actually hear.

🎧 Watch or listen to every episode at mindfullymasculine.com

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