The Counterintuitive Trick That Turns Enemies Into Friends

Welcome to Effective Habits, a weekly newsletter where I share evidence-based strategies and tools to help you live a happy, healthy, and productive life.

Today at a Glance:

• The Ben Franklin Effect: A Networking Superpower

• How To Reverse Insulin Resistance Through Diet, Exercise, & Sleep

• Designing the Ultimate Work Space for Performance and Well-Being

The Ben Franklin Effect: A Networking Superpower
Sahil Bloom

🔦Lights, Camera, ...
The Ben Franklin Effect is one of history’s most counterintuitive networking hacks: instead of winning over an enemy with generosity, Franklin asked his rival in the Pennsylvania Assembly for a small favor—borrowing a rare book—and the gesture transformed their relationship into lasting friendship. Psychologists later confirmed this effect in experiments showing that people who do you a favor are more likely to like you and help again, partly because our brains crave consistency (“I must like them if I helped them”). Dale Carnegie noted the same in How to Win Friends & Influence People: asking for someone’s time or knowledge is a form of flattery, signaling respect for their value. So while it may feel backwards, if you want to build rapport, shift an adversary toward allyship, or simply strengthen a connection, the trick may not be in what you give, but in what you ask.

🎬Action!

• When trying to build or strengthen a relationship, ask the other person for a small, genuine favor, like sharing advice, lending a resource, or giving feedback, since doing a favor for you makes them more likely to feel positively toward you and want to help again.

How To Reverse Insulin Resistance Through Diet, Exercise, & Sleep
Dr. Ben Bikman & Dr. Rhonda Patrick

🔦Lights, Camera, ...
Insulin may be the hidden key to modern health, argues Dr. Ben Bikman, a metabolic scientist at BYU, who believes insulin resistance sits at the root of many chronic diseases, from diabetes and heart disease to Alzheimer’s and PCOS, and yet it’s often overlooked because doctors focus on blood glucose instead of insulin itself. At the most basic level, fat gain happens when excess nutrients meet high insulin, which drives fat storage; but how fat cells grow matters. In fat cell hypertrophy, existing fat cells enlarge, become insulin resistant, inflamed, and metabolically harmful—especially visceral fat around organs. In hyperplasia, new fat cells are created, which remain more insulin sensitive and less inflammatory, making this form of growth “safer.” This distinction is driven largely by genetics and helps explain why some people remain metabolically healthy even at higher body fat, while others develop disease at much lower levels. The body can keep blood sugar looking “normal” by pumping out more insulin, masking early dysfunction until damage is already underway. Warning signs can even show up on the skin as darkened patches (acanthosis nigricans) or clusters of skin tags. The good news? Insulin resistance is reversible. Research shows that by adjusting diet, building muscle through resistance training, improving sleep, and eating fewer, earlier meals, people can dramatically improve insulin sensitivity, even reversing type 2 diabetes in as little as 90 days.

🎬Action!

1. Control carbohydrates: Focus on whole, fiber-rich foods like leafy greens, berries, and vegetables, and cut back on refined starches and sugars that spike insulin and drive fat storage.

2. Prioritize protein: Choose high-quality protein sources such as meat, dairy, and plant protein concentrates. Adequate protein keeps you full, supports muscle, and helps regulate energy intake.

3. Embrace natural fats: Add healthy fats from whole foods while avoiding excess refined seed oils high in linoleic acid. Natural fats support hormone production, cell health, and nutrient absorption, all vital for metabolism.

4. Eat fewer, earlier meals: Stick to 2–3 meals a day, spaced several hours apart to allow insulin levels to fall, and front-load calories earlier when insulin sensitivity is higher. Skip snacking (especially late-night) to protect both insulin balance and sleep.

5. Exercise regularly: Do regular strength training and High Intensity Interval Training (HIIT) to build muscle and improve insulin sensitivity. Use short “exercise snacks” after meals to lower blood sugar and support metabolic health.

Designing the Ultimate Work Space for Performance and Well-Being
Katie Brenneman

🔦Lights, Camera, ...
Remote and hybrid work have blurred the boundaries between office and home, making the design of your workspace more important than ever. The truth is, productivity isn’t just about discipline—it’s about the environment you create around you. A well-designed space can sharpen your focus, boost your energy, and ease the strain of long hours. From the sounds you hear to the chair you sit in, from the light on your desk to the way you personalize your setup, every detail plays a role in shaping how you feel and perform throughout the day. Below you’ll find some practical, actionable upgrades you can make to transform your workspace into one that truly supports both performance and well-being.

🎬Action!

1. Cut the Noise for Better Focus

   1. Identify your biggest sources of background noise and address them directly.

   2. Use simple fixes like rugs, heavy curtains, or draft blockers to absorb sound.

   3. If needed, add acoustic panels or upgrade your windows for stronger soundproofing and better insulation.

2. Fix Your Ergonomics

   1. Choose a chair that supports your back and helps you sit upright with feet flat and knees level with your hips.

   2. Position your screen at eye level, about an arm’s length away, and keep wrists flat while typing.

   3. Take regular movement breaks—stretch, shift positions, or walk briefly—and use a timer or app as a reminder.

3. Design for Mood and Energy

   1. Define the purpose of your workspace and arrange it to reduce friction and mental load.

   2. Maximize natural light or use daylight-mimicking bulbs; add adjustable lamps for task-specific lighting.

   3. Choose colours that influence mood (e.g., calming blues/greens or energizing warm tones).

   4. Keep your desk organised and oriented toward a view that minimizes distractions.

4. Create a Personalized Productivity Zone

   1. Add personal touches, like meaningful objects or lighting, to make your space feel like your own.

   2. If space is limited, carve out a dedicated work spot with dividers, rugs, or shelving.

   3. Match your setup to your natural rhythm—bright and distraction-free for mornings, softer and quieter for evenings.

   4. Keep refining your setup with small adjustments that build toward a more productive, comfortable environment.

TOOL TIP

Don't F*** With Paste: Chrome extension that let’s you paste into fields when sites don't allow it (especially important when you’re much more likely to mess things up when manually typing, say, an account number).

FUN FACT

Octopuses don’t actually have tentacles. They have eight limbs, but they're arms (for most species). Technically, when talking about cephalopods (octopuses, squids etc), scientists define tentacles as limbs with suckers at their end. Octopus arms have suckers down most of their length.

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Disclaimer: The information provided in this newsletter is for informational purposes only and is not intended as medical advice. Please consult a medical professional for advice, diagnosis, or treatment. We are not liable for any risks or issues that may arise from using this information.