Sleep shapes your mood, memory, immune system, and long-term health, yet most of us aren?t getting enough. 

Harvard Medical School and Mass General Brigham sleep scientist Dr. Elizabeth Klerman shares the three easiest science-backed changes proven to improve your sleep tonight, plus the myths that make things worse.  

If you?re struggling to fall asleep, waking at 3 a.m., or dragging through the day, this episode is for you. 

In a Paris hospital delivery room, Thomas Chatterton Williams, writer for The Atlantic and author of Self-Portrait in Black and White, held his newborn daughter for the first time. Blonde hair. Blue eyes. And in that instant, everything he thought he knew about race shattered.

Thomas lives the questions about race and identity that most of us only debate. The son of a Black father who grew up under Jim Crow and a white mother, he had accepted America's racial categories without question. Until he couldn't.

What he decided is radical. Controversial. And will challenge how you think about identity, George Floyd, and the categories we use to define ourselves.

What if fatigue, fear, and even failure aren?t real limits, but signals from the brain trying to protect us?

Nick Thompson, CEO of The Atlantic and former Editor-in-Chief of Wired reveals the surprising psychology behind fatigue, focus, and fear and how our biggest limits often come from within.

Nick isn?t just one of the most thoughtful leaders in media, he?s also a record-breaking ultramarathoner who?s learned that endurance begins in the mind.

This conversation will change how you think about performance, aging, and the power of effort itself.

Nick's wonderful new book is The Running Ground. 

We?re told youth is life?s peak ? but what if that story is wrong?

Stanford psychologist Laura Carstensen reveals how time itself reshapes what we value and how we find meaning. Her research offers profound lessons for living well at every age ? and for finding more meaning in the moments we have. 

It?s a conversation that will change how you think about time, happiness, and life itself.

We?ve entered a new age. Where nature once took a million years to make a few genetic changes, scientists can now make billions in an afternoon ? and even imagine adapting humans for life beyond Earth.

George Church, a Harvard geneticist, pioneer of the Human Genome Project, and founder of more than 50 biotech companies, helped lay the foundation for CRISPR, personal genomics, and even de-extinction.

In this episode, he explains how biotechnology, AI, and materials science are converging to transform life itself -  from reversing aging and curing disease to resurrecting lost species like the woolly mammoth, and one day, helping humanity thrive among the stars.

AI doesn?t just predict our behavior ? it can shape it.

Cass Sunstein, Harvard professor and co-author of Nudge, reveals how artificial intelligence uses classic tools of manipulation ? from scarcity and social proof to fear and pleasure ? to steer what we buy, believe, and even feel.

Its influence is so seamless, we may not even notice it.

The battle for the future isn?t for our data ? it?s for our minds.

In a world this personalized, how do we keep control of our own minds?

When Vladimir Putin first rose to power, few expected him to become the world?s most confrontational autocrat. Former U.S. Ambassador to Russia Michael McFaul, who has studied and worked with Putin for decades, explains what changed ? and why. 

From paranoia about democracy to the drive to rebuild Russia?s sphere of influence, McFaul shows how personal power and national destiny became one and the same. His insights reveal not just who Putin is, but what he wants next.

The dollar has been one of America?s most powerful weapons and a major source of global influence, in ways few fully realize. It doesn?t just shape trade and finance; it also gives the U.S. a unique window into the world?s financial flows. 

But what if that power is beginning to slip? Harvard?s Ken Rogoff examines the mounting pressures that could threaten the dollar?s supremacy ? and reveals how a cornerstone of U.S. power could also become its Achilles? heel.

Grief and trauma are part of being human, yet most of us have little idea what to expect. We picture them as overwhelming, endless, and all-consuming. But what if that story is wrong? Columbia professor George Bonanno reveals a surprising truth about how people actually cope ? and it may change the way you think about loss.

Artificial intelligence isn?t just another invention ? it may be humanity?s first non-biological species. Craig Mundie, former Microsoft Chief Research and Strategy Officer and co-author of Genesis with Henry Kissinger and Eric Schmidt, explores what happens as AI begins to make decisions once made by humans.

Who decides what AI should do? Who makes it obey? And what if it doesn?t?

The stakes? Nothing less than the future of human civilization.

What do kitchen renovations, Olympic Games, and nuclear power plants have in common? Most of them fail ? spectacularly. World-renowned expert Bent Flyvbjerg explains why 199 out of 200 big projects go over budget, over time, and under expectations ? and what the rare successful ones do differently. From Pixar films to the Empire State Building, learn the principles that separate disasters from triumphs.

Populists on the right and left say globalization gutted America?s middle class. David Brooks says that story is ?75% bonkers.? In this episode, he reveals what?s myth, what?s true, and the deeper crisis shaping our politics today.

Why do some people seem to effortlessly connect ? while the rest of us stumble through awkward small talk or tense conversations? The secret isn?t charisma or confidence ? it?s a few learnable habits that anyone can practice. Pulitzer Prize?winning journalist Charles Duhigg explains what separates great communicators from everyone else ? and how to start practicing those skills today.

Every country wants strong industries and good jobs. But do tariffs actually deliver? 

Few people have been closer to the frontlines of global trade, tariffs, and innovation than America?s former chief trade negotiator Mike Froman. He takes us inside the myths, the hidden costs, and the bigger choices ahead. The question: what will truly define America?s edge in the global economy?

Space may look empty, but it?s crowded, fragile, and under threat. Former Congresswoman Jane Harman and Lieutenant General (Ret.) Nina Armagno ? former U.S. Space Force Director of Staff who oversaw missile warning, satellite operations, and space launches ? reveal how satellites quietly keep the world running, and how quickly it could all go dark. 

Imagine waking up to no internet, no GPS, and no air travel. They share what?s happening above our heads, and why we can?t afford to ignore it.

Variable rewards once powered slot machines; now they?re inside your pocket. Behavior-design expert Nir Eyal shows how modern apps turned casino psychology into daily routine. He unpacks the psychological levers hidden in everyday products.

Hear the science and the clever design tricks that turn a few minutes into far more time than you intended.

If knowledge is power, this episode hands you the switch.

The global order that brought decades of peace and prosperity is coming apart. The Economist?s Editor-in-Chief Zanny Minton Beddoes takes us inside the world?s power centers, where America is both admired and doubted ? and China?s influence is on the rise. She reveals how shifting alliances and economic rivalries are rewriting the balance of power ? with consequences that will touch us all.

Imagine owing over $100,000?not for a home or college, but simply for being an American.

That?s each citizen?s share of the nearly $40 trillion U.S. national debt?and it?s climbing fast. The government now spends more on interest than on Medicare or defense. Former Council of Economic Advisers Chair Greg Mankiw explains why this path is unsustainable and what it will take to fix it.

He lays out five possible outcomes: some painful, some unlikely, and all politically explosive.

One thing is clear: The bill is coming due.

How does AI go from predicting the next word to powering robots that navigate the real world?

Princeton computer science professor Sanjeev Arora explains how today?s models learn, adapt, and even teach themselves.From chatbots to multimodal machines that process text, images, and video, you?ll learn how it all works?and where it?s headed next.

This conversation will change how you think about intelligence, language, and the future of AI.

Crypto runs on stablecoins ? and they?re far less stable than they sound.
Bloomberg investigative journalist Zeke Faux followed the money behind the scenes. What he uncovered will change the way you see digital money ? and the trust it?s built on.

Listen to understand the hidden forces shaping the future of money.

How do the savviest investors navigate today?s uncertainty? Jon Gray, President of Blackstone, one of the world?s most successful asset management firms, shares the timeless principles that helped grow the firm from under $1B to over $1T in assets. He reveals how to spot great businesses, invest with conviction, and think decades ahead. This episode is a masterclass in building lasting wealth?especially in turbulent and uncertain times. 

This is a rare window into the mindset of someone who?s helped shape a trillion-dollar investing firm.

Whether you?re new to investing or a seasoned pro, this conversation will sharpen how you think.

Global birth rates are collapsing?sometimes to half the level needed to keep populations stable. UT-Austin?s Michael Geruso explains how that trend could shrink the world?s population from eight billion to three billion in just three generations. He unpacks the silent drivers behind falling fertility, why cash incentives rarely work, and what disappearing people mean for innovation, cities, pensions, and geopolitical power. 

If you?ve never worried about a world that?s too small, this conversation will change your mind.

We?ve landed on the moon and built global networks?yet most of us don?t understand how a toilet works. Cognitive scientist Philip Fernbach explores the paradox of human intelligence: our success depends on shared knowledge, not personal depth. But that creates an illusion?we think we know far more than we do. 

How does this illusion quietly shape our politics, beliefs and risks and is it time we all got a little more curious - and less certain? 

Love isn?t just a feeling?it?s a science. Arthur Aron, the psychologist behind the 36 questions that went viral, shares what really makes people fall and stay in love. You?ll hear why new experiences matter, how to deepen intimacy, and what most couples get wrong.

Whether you?re looking to strengthen a relationship, connect more deeply with friends, or understand human bonding, this is a conversation you won?t want to miss. 

Jake Sullivan spent four years at the highest level of U.S. foreign policy?sitting across the table from Vladimir Putin, Xi Jinping, and leading the national response to crises like Ukraine, Taiwan, cyberattacks, and AI risks.

He shares a rare look behind the scenes of global power, including: what intelligence gets wrong (and why); how AI, drones & disinformation are reshaping war; why the U.S. is more vulnerable than it seems and what a China-Taiwan conflict might actually look like.

His insights are sharp, urgent?and surprisingly personal.

What if we could rewrite the code of life?just like editing a Word doc?

Gene-editing pioneer David Liu takes us behind the scenes of the revolutionary tools transforming medicine. He?s the Harvard scientist who invented base editing?a breakthrough that lets scientists fix a single DNA letter to correct genetic disease at its root.

This is science fiction come to life?and it's happening now. He edits DNA like we edit text. 

Come meet the man who's changing lives, one letter at a time. 

What if music, color, scent, and art could actually change your brain? Science now shows they do.

Join Susan Magsamen, Executive Director of the International Arts + Mind Lab at Johns Hopkins, as she explores how art and beauty impact our brains and well-being. From the transformative power of music to the subtle magic of sensory environments, she reveals how simple aesthetic moments can boost your health and joy.

Mississippi is richer than France. No, really. The poorest U.S. state now has a higher GDP per person than France, the U.K., Italy, and Spain. How did that happen? Don?t miss this eye-opening episode with George Mason University's Tyler Cowen. 

China is on the march, is very determined, and has some significant advantages over the U.S. What are they and how should we respond? 

Two esteemed China experts, former U.S. Deputy Secretary of State Kurt Campbell and National Security Council Deputy Senior Director for China Rush Doshi, say the key is to counter China?s enormous scale by finding common cause with allies.  Listen, and learn a lot.

As the dust settles on the 2024 presidential election, now is an excellent time to take a fresh, clear-eyed look at what really happened. Join us as Larry Bartels, political scientist extraordinaire and Co-Director of Vanderbilt University's Center for the Study of Democratic Institutions, explains why Trump?s win was not unusual and the roles played by the economy, loyalty to the political parties, and Trump?s unique personality.

What if your phone is quietly changing your brain?and your relationships? The brilliant Christine Rosen explores how digital life is reshaping everything from childhood to public discourse, often in ways we barely notice. With insight and urgency, she challenges the assumptions driving our always-online world.  This conversation will make you see your screen?and our society?differently.

Ever wondered why we sometimes act irrationally, even when it?s not in our best interest? Ori Brafman has, and his answers are enlightening. Here, he talks about the hidden forces and human emotions that make us act irrationally, how pre-dispositions and labeling people can lead to irrationality, how we can become more rational, and more.

Are we shaped by our genes or by our environment? For centuries, this question has fueled one of science's most enduring debates. But the truth is more shocking?and more fascinating?than either side ever imagined. Princeton professor Dalton Conley reveals why we need to abandon the idea of "nature vs. nurture" and embrace a radically new understanding of human development.

Is today's economy delivering for American workers? According to Georgetown University professor Michael Strain, the answer is absolutely ?yes,? despite populist rhetoric? and there?s convincing data to back that up. Why is the American Dream in doubt? How can it be strengthened? Listen to this inspiring conversation for answers.

All across America, critical government infrastructure projects ? building EV charger stations, expanding broadband, building rail tunnels ? are stalled or abandoned. According to trail-blazing government reformer Philip Howard, powerlessness to get things done has become a defining feature of America. Listen and learn why, and how things can change.

Wildfires have ravaged residential communities like never before, and confusion about the causes and solutions is out of control. Listen, as renowned fire scientist Jack Cohen reveals the keys to protecting homes, why more firefighting resources alone aren?t the answer, and the step L.A. does not appear to be taking to minimize future damage.

Catastrophes seem to be the new normal. There?s a stunning new scientific belief that although catastrophes are unpredictable, there?s a hidden pattern that explains them all. In other words, fires, avalanches, wars and even stock market crashes aren?t a glitch in the system, they are the system itself. Listen as noted physicist Mark Buchanan reveals more.

The media and entertainment world is evolving at warp speed. One person who knows where it?s headed is the legendary Bonnie Hammer, former vice-chair of NBCUniversal. Here, she shares her thoughts on the critical importance of content, why TV shows are more popular than movies, the role of AI in creating entertainment, and much more.

Public employee unions have a death grip on the operating machinery of government. Bad cops can?t be fired, schools can?t work, and politicians sell their souls for union support. The devil is in the astonishing details, and Philip Howard, a brilliant leader of government and legal reform, provides them here. Good news: there is a solution. 

Warning: People are out to manipulate you. How? With very sophisticated, deceptive PR techniques. Here, one of Washington?s most wily manipulators of news, Phil Elwood, reveals tricks of his trade ? like astroturfing and detonating bombs in a safe location. The more you know about these tricks, the less likely you?ll be conned by them.

What happens when there?s no one in charge? You?d think chaos would reign?but in reality, leaderless organizations are thriving, disrupting industries, and shaping the future. In this episode of 3 Takeaways, New York Times bestselling author Ori Brafman explains why decentralized networks?from Wikipedia to Bitcoin to social movements?are more resilient, adaptable, and powerful than we might expect.

Food. People are demanding more from it these days than taste. They want food to meet their personal health needs. They want it produced using methods that improve the health of the planet, respect the people who grow it, and more. Here, the visionary CEO of Whole Foods Market, Jason Buechel, shares his thoughts on the food of the future and how to satisfy peoples? appetite for it.

NBCUniversal Vice-Chair Bonnie Hammer didn?t climb to the top by following the rules?she rewrote them. In this conversation, she dismantles the biggest career myths, reveals what really drives success, and shares why sweating the small stuff can make or break you. Packed with no-nonsense advice, game-changing insights, and hard-earned wisdom, this episode is a masterclass in ambition, leadership, and career strategy?without the clichés.

The CIA may not be thrilled with this conversation. Here, Pulitzer Prize-winning author and highly regarded CIA expert Tim Weiner reveals stunning details about the agency?s  espionage and covert activities. Learn about the CIA?s greatest successes and failures, its best weapon, how China and Russia are spying on the U.S., and much more.

Energy is complicated. As global demand continues to grow, so does the need for realistic, climate-friendly solutions. Are renewables the answer? How about nuclear power? What is China?s role? Listen, as former Energy Secretary Ernest Moniz provides smart answers to daunting questions about energy, and examines the threat of nuclear war.

When Admiral James Stavridis (Ret) talks, everyone from Hillary Clinton to Donald Trump listens. Here, the brilliant former Supreme Allied Commander of NATO shares his thoughts on the U.S. relationship with China; how to fundamentally remake the Middle East; why the U.S. buying Greenland isn?t as crazy as it sounds; the impact of AI on the power of nations; and more.

The episode you?ve been waiting for is here: our Top Takeaways of 2024. Listen to some of the world?s smartest, most influential thinkers, business leaders, innovators, technologists, and other newsmakers ? including Eric Schmidt, Mellody Hobson, Atul Gawande, Fareed Zakaria, Jill Abramson, Stephen Breyer, Niall Ferguson and others. You don?t want to miss this episode.

If you'd like to listen to any of the full episodes: 

Historian Niall Ferguson is episode 199.

Mellody Hobson is episode 184. 

Former New York Times executive editor Jill Abramson is episode 206. 

Norway's Ine Eriksen Søreide is episode 213.

Former Supreme Court Justice Stephen Breyer is episode 220. 

Extraordinary food expert Barb Stuckey is episode 183.

Former Google CEO Eric Schmidt is episode 225.

Negotiation expert William Ury is episode 193.

Global health surgeon Dr. Atul Gawande is episode 182. 

Bioethicist Peter Singer is episode 224.

Former Deputy Secretary of State Wendy Sherman is episode 227. 

Journalist Fareed Zakaria is episode 209. 

And, executive coach Marshall Goldsmith is episode 221.

There?s a lot being said about AI these days that?s science fiction. One person who knows the facts is David Schmaier, President and Chief Product Officer of Salesforce. Here, he talks in detail about the many unseen ways AI is being used now, how it will profoundly stimulate innovation and benefit humanity, the rise of robots, and more.

Imagine how much better your decision making would be if you could better predict the future. It?s possible, with superforecasting. In fact, a team of superforecasters won a forecasting tournament conducted by the U.S. intelligence community. What do superforecasters actually do, and how can you become a better forecaster? Don?t miss this talk with superforecaster, and CEO of Good Judgement Inc, Warren Hatch.

Is there another planet in the universe like Earth? Is there life elsewhere? And if so, how advanced is it? Join us as Sara Seager ? astronomer, planet hunter, MIT professor, and MacArthur Genius Grant recipient ? presents a mind-blowing progress report on the rigorous search for Earth?s planetary twin and other life in the universe.