In this episode 57 protocols
▶ 0:00 Exercise Snacks Behaviors “There's lots of data now showing that people that are doing these like short bursts at least a minute long, but up to three minutes, they're moving faster with intent. So, for example, individuals that do on the high end, so they're doing, you know, three minutes of this short burst of an unstructured type of exercise snack, and they do it three times a day.” ▷ 7:34 Cardiovascular Exercise Behaviors “But the non-negotiables for me really are getting cardiovascular exercise and getting my resistance training.” ▷ 7:34 Resistance Training Behaviors “But the non-negotiables for me really are getting cardiovascular exercise and getting my resistance training. So building muscle, maintaining muscle strength as well.” ▷ 7:43 High-Intensity Interval Training Behaviors “I work out probably about five to six hours a week. And those workouts, I largely am doing a combination of high-intensity interval training... So you're really kind of getting your heart rate up to, you know, 80% max heart rate at points, not always, but especially during the intervals.” ▷ 8:01 Norwegian 4x4 Behaviors “The Norwegian 4x4 is a hard workout. It's really good for improving your cardiorespore fitness... where I'm going as hard as I can for four minutes and then recovering for three minutes and doing that four times.” ▷ 8:12 Rowing Machine Tools “I do a lot of, you know, it's a mixture of doing, you know, rowing machine, getting on the assault bike, and then mixing it in with lifting weights.” ▷ 8:12 Assault Bike Tools “I do a lot of, you know, it's a mixture of doing, you know, rowing machine, getting on the assault bike, and then mixing it in with lifting weights.” ▷ 10:08 SkiErg Tools “We do, you know, rowing machine, assault bikes. We do the skier.” ▷ 10:28 Running Behaviors “And then I mix that in with my more like runs that I do which I would say are still they still considered vigorous intensity... I run in like maybe six miles a week... these days I'm mostly running probably for like four miles a week.” ▷ 11:12 Hiking Behaviors “And then on weekends I'll probably do like a hike with my family. And sometimes we'll do like a sprint up the hill and, you know, but it's more just enjoyable time in nature.” ▷ 11:46 Peloton Bike Tools “I got on my Peloton and I did a 10 minute, you know, I did a 10 minute Tabata back to back.” ▷ 11:50 Tabata Behaviors “I did a 10 minute Tabata back to back. So it was like two back to back Tabatas, right so it was it ended up being 10 minutes it's like 30 second recovery in between the two Tabata sessions two to one ratio 20 seconds on 10 seconds off.” ▷ 12:02 Daily Exercise Behaviors “I have to do something every day and if I'm traveling or I have like an early podcast or something I'll I'll just jump on the bike and I have to get that blood flow.” ▷ 27:52 Intermittent Fasting Behaviors “And what I mean by that is just really just eating less. And the reason for that is because I noticed that everything that I was doing, which was, you know, I eat healthy. I exercise a lot. And yet I was sort of gaining more fat in the belly section, right, the visceral fat, and the only thing that really helped me stop that, put the brakes on, was getting more in a caloric deficit.” ▷ 28:31 Protein Intake of 1.2-1.6 g/kg Body Weight Diet “I personally am on the scale of 1.2 to 1.6 grams per kilogram body weight... I'm still getting within that range of like probably on average maybe 1.3, 1.4 grams per kilogram body weight.” ▷ 30:09 Avoid Refined Ultra-Processed Foods Diet “I already wasn't eating a lot of refined ultra processed foods in the first place.” ▷ 31:35 Healthy Protein Sources Diet “So I have homemade turkey burgers I eat a lot of those.” ▷ 31:48 Wild Alaskan Salmon Diet “I do still eat wild Alaskan salmon.” ▷ 31:59 Pair Protein With Greens Diet “And always I pair it with greens or like some sort of vegetable. Most of the time it's greens because they're the most micronutrient dense.” ▷ 32:46 Clean Starchy Carbohydrates Diet “The starch for me has to be very clean. I like oatmeal rice.” ▷ 35:12 Avoid Refined Sugar Plus Saturated Fat Meals Diet “it's like you're eating something that is refined sugar, typically with saturated fat. So those types of foods really cause like LPS response.” ▷ 36:24 Avoid Eating Butter by Itself Diet “just eating a bunch of saturated fat without a fiber matrix, so, like, butter. You're just, like, eating butter. Don't ever do that.” ▷ 52:05 L-Glutamine Supplements “Now I take it just, I only take five grams on a daily basis. But if my son's sick, if there's any exposure, if it's like during the season, If I'm traveling, I go up to 15. I go up to 20... I usually do it like in fives. So I do five grams, five grams, five grams.” ▷ 56:18 N-Acetylcysteine Supplements “my concern would be, for one, maybe timing it around your exercise, so not taking it close to when you're exercising... that's kind of my concern with daily dosing of NAC.” ▷ 1:00:19 Eat Starches If Intake Is Too Low For Sleep Diet “I also can't sleep as well if my starches are too low... There was a new study on eating starches and improving sleep.” ▷ 1:01:07 Stop Eating 3 Hours Before Bed Behaviors “I did want to talk about really, and it has to do with stop eating three hours before bed... it really is an easy thing to do to think about stopping eating, you know, three hours before you go to bed.” ▷ 1:05:33 Morning Bright Light Exposure Behaviors “there are things that can activate it, obviously, like in the morning, going out, bright light exposure, as you mentioned. Like that's very important for that cortisol awakening response.” ▷ 1:05:44 Cold Exposure Behaviors “the types of stressors that are beneficial, these hormetic stressors like exercise, like, you know, intermittent fasting, perhaps even cold exposure.” ▷ 1:13:41 DEXA Scan Tools “if you really directly want to measure it, you do a DEXA scan.” ▷ 1:13:44 Track Waist Circumference Behaviors “for the average person that isn going to go out and do a DEXA scan waist circumference is a proxy... women that have a waist circumference of 35 inches or above... Men that have a waist circumference of 40 inches or above” ▷ 1:14:55 Reduce Visceral Fat Behaviors “there's a couple of ways that you can really powerfully lose visceral fat.” ▷ 1:47:26 Exercise Even After Poor Sleep Behaviors “exercise can help basically negate a lot of that... it really does help negate the inflammation and the insulin insensitivity that can happen after even just a single night of sleep.” ▷ 1:47:30 Continuous Glucose Monitor Tools “I learned that firsthand through experience when I was wearing a continuous glucose monitor.” ▷ 1:50:16 Meet Physical Activity Guidelines Behaviors “if people exercise, if they're meeting the physical activity guidelines right now, which is 75 minutes of vigorous intensity exercise and 150 minutes a week of moderate intensity exercise.” ▷ 1:58:08 Run A 12-Minute VO2 Max Test Behaviors “So like a 12-minute run would be an example. People do that. You run as fast as you can and maintain that pace for 12 minutes.” ▷ 1:58:30 Improve Cardiorespiratory Fitness Behaviors “cardiorespiratory fitness is really important, I think, for, you know, marking your health and longevity.” ▷ 2:09:29 Creatine Monohydrate Supplements “So I was taking the five grams a day because that's really what most of the studies show, creatine monohydrate. That's the most well-researched form of creatine.” ▷ 2:26:19 Omega-3 Fatty Acids Supplements “Usually, it's around two grams a day to get you from low to high... easy, easy, done, you know, take your two grams a day.” ▷ 2:27:53 Resistance Training Plus Omega-3 Plus Vitamin D Behaviors “you add in vitamin D and resistance training... when the three combined, it slowed the epigenetic aging by like 3.8 months. But that translated to like 66% less likely to get invasive cancer.” ▷ 2:30:31 Vitamin D Supplements “I take about 5,000 IUs a day as well... if they add in vitamin D and supplement with 4,000 IUs a day for six weeks, they can actually slow their epigenetic, reverse their epigenetic aging as well.” ▷ 2:30:33 Get Sunlight Even If You Supplement Vitamin D Behaviors “Sunlight's important for – sunlight's not – Vitamin D production is not the only thing that sunlight is doing, obviously.” ▷ 2:37:50 Magnesium L-Threonate Supplements “that form of magnesium is supposed to get into and cross the blood brain barrier more readily and get into the brain better... if you're interested in more the cognition aspect.” ▷ 2:38:27 Magnesium Glycinate Supplements “Glycine also is great to take for sleep. So I like to take magnesium bisglycinate or glycinate for sleep... I'm usually taking it, I would say, like a couple hours before bed.” ▷ 2:46:38 Multivitamin Supplements “I take a multivitamin and that is to cover my bases... anyone that tells you that multivitamins are useless, they're wrong.” ▷ 2:49:08 Ubiquinol Supplements “Then I take ubiquinol for mitochondrial health.” ▷ 2:51:49 Sulforaphane Precursor (Glucoraphanin) Supplements “The other one that I'm taking also is a very, a form of, I would say, I'm going to call it sulforaphane, but it's not sulforaphane. It's the precursor to sulforaphane, glucoraphanin, because that's more stable.” ▷ 2:51:49 Urolithin A Supplements “The other one that I'm taking also is... urolithin A in the form of – I'm taking mitopure... urolithin A is a compound that seems to stimulate the process of mitophagy” ▷ 2:55:17 Avoid Charred Meat Diet “And he's like, it's a pretty serious carcinogen. That's real.” ▷ 3:02:37 Nicotinamide Riboside Supplements “Nicotinamide riboside is another one I take... I do take True Niagen NR... I would say I'm cautiously experimenting with it.” ▷ 3:08:34 Alpha-GPC Supplements “I'll take alpha-GPC before a workout sometimes... if I really have to push, push, push... I'll take some Alpha GPC... I take 600 milligrams. You can take up to 900, but I do just fine on 600.” ▷ 3:12:08 Exogenous Ketones Supplements “sometimes I'll take exogenous ketones too, although if you take them in a fasted state, it kind of shuts down the lipolysis.” ▷ 3:15:48 Natto Diet “I've been more interested in natto, the natto kinase.” ▷ 3:16:45 Limit Microplastic Exposure Behaviors “I'm concerned enough to try to avoid – to, sorry, limit my exposure to them as much as possible.” ▷ 3:20:18 Avoid Seed Oils When Possible Diet “I try to avoid them mostly because one, if you're avoiding seed oils, you're going to avoid a lot of the processed packaged foods that they come in... Two because I think that cooking them or heating them... is more of my concern because they are you know polyunsaturated fatty acids which are very prone to oxidation” ▷ 3:22:29 Sauna Tools “typically I am doing, I was doing it like I would say five nights a week... usually it's like 20 minutes and temperature wise, you know, I don't go that hot. I honestly, I'm like 180.” ▷ 3:22:38 Hot Tub Tools “it was mixed, a mixture between either getting in the sauna or hot tub. So I like, I like getting in the hot tub... usually it's like 20 minutes” ▷ 3:24:16 Avoid Mixing Bananas With Blueberries In Smoothies Diet “don't mix the blueberry with the banana smoothie because it has been shown to decrease the polyphenols, which are important.”