In this episode 10 protocols
▶ 24:27 Deliberate Cold Exposure Behaviors “"So my cold exposure protocol is at the end of every morning shower that I take, you know, the shower is warm, but I give myself a big blast of cold at the end of that."” ▷ 26:10 Tea Diet “"So meditating over the brewing and drinking of tea... I've learned all about tea, different kinds of tea."” ▷ 37:49 Cardiovascular Exercise Behaviors “"What if, you know, what's happening. And so the thing that makes me wake up in the morning is when I realized that every single time you move your body... particularly with aerobic exercise, is a growth factor called brain-derived neurotrophic factor or BDNF... which is my motivation for getting up and doing my 30 to 45 minutes of aerobic exercise every day."” ▷ 44:12 10-Minute Walk Outside Behaviors “"So I always like to start with studies have shown that just 10 minutes of walking outside can shift your mood... And so that is, for all of you thinking that out there, what is the minimum that I could get some of these brain effects 10 minutes of walking, anybody can do it."” ▷ 58:50 Exercise Before Important Cognitive Work Behaviors “"But what all the neuroscience data suggests is the best time to do your exercise is right before you need to use your brain in the most important way that you need to use it every day."” ▷ 1:01:20 Exercise Daily Behaviors “"There's something that's very powerful about non-negotiable every day. Yes. Sun in your eyes every day, even through cloud cover exercise for 34, 45 minutes, cold shower every day, every day."” ▷ 1:01:20 Morning Bright Light Exposure Behaviors “"There's something that's very powerful about non-negotiable every day. Yes. Sun in your eyes every day, even through cloud cover exercise for 34, 45 minutes, cold shower every day, every day."” ▷ 1:28:18 Daily Meditation Behaviors “"10 minutes guided meditation... And we asked them to do it how often? Daily. Daily. Seven days a week, just 10 minutes a day."” ▷ 1:40:00 Sleep Behaviors “"And the third has to be sleep. So sleep is you can't, it's out of the three, it is the most physiological... But it is so important for, all core cognitive functions, including attention, including creativity, including just, you know, just good, good basic brain, brain function."” ▷ 1:41:54 YouTube Videos Tools “Don't forget YouTube. The free. Freely accessible millions of YouTube videos.”