In this episode 45 protocols
▶ 21:20 Donate Blood Behaviors “But then again, to reduce iron load in the blood, some people will give blood. It's also a nice thing to do for your blood bank. They need blood in hospitals.” ▷ 35:39 Exercise Behaviors “There's really nothing out there except exercise and diets. Those have sort of proven effects.” ▷ 36:19 NMN Supplements “So you want to make sure, I think with any supplement, if you want to try it, make sure it's from a good source. Third-party tested. That it has been third-party tested, yeah. And you use it within the, you know, time frame.” ▷ 36:19 Third-Party Tested Supplements Behaviors “So you want to make sure, I think with any supplement, if you want to try it, make sure it's from a good source. Third-party tested. That it has been third-party tested, yeah.” ▷ 45:31 Get Sufficient Sunlight Behaviors “There's this really interesting large scale study out of Sweden where the more sunlight exposure people got, the longer they live.” ▷ 53:43 Running Outdoors Behaviors “Yeah, I run. I like running outdoors. I like the sun. I try to get two runs, five to 10K. Per week.” ▷ 53:56 Pilates Behaviors “I do some Pilates in the morning.” ▷ 1:01:21 Avoid Unprescribed Experimental Injections Behaviors “He will tell you and I'll tell you that you have to be very, very careful getting injections of cells in anywhere. ... I would be extremely cautious to take anything that is not really prescribed to you from a clinician that you trust.” ▷ 1:05:53 Avoid Smoking Behaviors “we know that smoking, especially nicotine, damages DNA, increases inflammation, and will shorten your life. I don't think there's any debate about that, right?” ▷ 1:07:48 Avoid Drinking Out of Plastic Behaviors “I try not to drink out of plastic.” ▷ 1:07:50 Avoid BPA-Lined Cans Behaviors “You know, I try and drink out of cans that don't have BPAs and things like that if I can.” ▷ 1:08:45 Cook Food at Home Behaviors “And your home is centered around eating mostly whole foods, foods that you cook.” ▷ 1:08:45 Eat Mostly Whole Foods Diet “And your home is centered around eating mostly whole foods, foods that you cook.” ▷ 1:09:28 Grow a Home Garden Behaviors “I mean, growing up in an environment where we had a big vegetable garden, I have a vegetable garden.” ▷ 1:10:00 Organic Fruits and Vegetables Diet “I'm fascinated these days by the data on organic versus non-organic fruits and vegetables. I spend the extra money on organic.” ▷ 1:10:11 Source Food from Local Farms Diet “And ideally, you're sourcing from local farms.” ▷ 1:13:30 Fasting Behaviors “So many studies now showing in worms, in mice, in monkeys, and perhaps even in humans, that subcaloric intake for long periods of time or perhaps intermittent fasting, we can talk about how we define that, can extend life.” ▷ 1:15:37 Reduce Calorie Intake Behaviors “Overall, from these animal studies, clearly benefits from reducing calorie intake.” ▷ 1:16:11 Longo Fasting-Mimicking Diet Behaviors “I tried, you know, Longo's diet a few times where I reduce calorie, Walter Longo.” ▷ 1:16:20 Ketogenic Diet Diet “So it's mostly you switch to a ketogenic diet, so a fat-rich diet. So your metabolism changes basically from a regular sort of glucose-driven diet to burning fat.” ▷ 1:17:25 Ketones During Long Fasts Supplements “So three or four days with just water and electrolytes, maybe some ketones.” ▷ 1:17:25 Water and Electrolytes During Long Fasts Diet “So three or four days with just water and electrolytes, maybe some ketones.” ▷ 1:17:49 Medically Supervised Long Fast Behaviors “So there may be a place for those longer fasts. What do they call them? Medically supervised fasts.” ▷ 1:17:57 Morning Caffeine, Electrolytes, and Water Diet “I generally just like caffeine, electrolytes, and water until about 10 or 11 a.m.” ▷ 1:19:44 Sleep Behaviors “Then he got people thinking about how to improve their sleep. And I and others have spent time on this. I think that's one of the great victories of public health communication around the best science.” ▷ 1:19:54 Resistance Training Behaviors “The other would be the importance of exercise, both cardiovascular and resistance training.” ▷ 1:19:54 Cardiovascular Exercise Behaviors “The other would be the importance of exercise, both cardiovascular and resistance training.” ▷ 1:32:34 Avoid Excessive Alcohol Use Behaviors “Childhood obesity, lower education, smoking, excessive alcohol use. Many of these things that we know, they're good or bad.” ▷ 1:34:57 Do Challenging Cognitive Activities You Would Elect to Do Behaviors “I think that if we should all find the things that we want to do enough that we would elect to do them, but that are challenging.” ▷ 1:35:09 Handwriting Behaviors “There are data coming out now showing that handwriting is very important to development of certain brain circuits.” ▷ 1:35:31 Read a Book Daily Behaviors “I make it a point to read at least it's going to sound so paltry, but at least one page and ideally one chapter of a book every day.” ▷ 1:36:01 Sprint Behaviors “I'd much rather jog than sprint. So I'd make it a point to sprint.” ▷ 1:36:32 Chocolate and Cacao Diet “Also chocolate. Yeah, yeah. Good chocolate. Chocolate and cheese. And people eat a lot of it. I eat almost every day I eat chocolate.” ▷ 1:40:14 Diet Variety Diet “Anything, if you also with food, I mean, I eat any food. You can eat any food, but you don't want to just eat one food.” ▷ 1:40:30 Eat Fruit and Vegetables Diet “If you eat no fruit, that's probably not good if you have no vegetables in your diet.” ▷ 1:41:09 Qigong Behaviors “So for instance, in the literature around Qigong breathing, and there's a lot of different forms of this, but we can distill things down to the fact that inhales, vigorous inhales, increase the heart rate.” ▷ 1:41:25 Tai Chi Behaviors “So in a number of cultures, they'll do qigong, tai chi, which is deliberate breathing and movement, of course.” ▷ 1:42:30 Deliberate Deep Breathing Behaviors “And people that do some sort of deliberate deep breathing. It doesn't have to be Tai Chi. It would be super interesting. Right? Because you're changing the chemistry of the blood.” ▷ 1:45:17 Track Steps Behaviors “I measure my steps. I have a Garmin. I find it useful.” ▷ 1:45:17 Garmin Tools “I measure my steps. I have a Garmin. I find it useful.” ▷ 1:45:20 Track Sleep Behaviors “I find also the sleep measurements really useful. Talk about sleep earlier. You know, it tells me how well I slept, how much deep sleep.” ▷ 1:46:49 Bright Days and Dark Nights Behaviors “The brighter your days, ideally from sunlight, but the brighter your days and the darker your nights, the less susceptible you are to every single mental health condition.” ▷ 1:47:46 Short-Wavelength Blocking Glasses Tools “Some people should even wear short wavelength blocking glasses, maybe even red light. Some people, a small amount of artificial light at night increases their cortisol really substantially and can disrupt their sleep.” ▷ 1:48:37 10,000 Lux Light Tools “I think if people don't have access to sunlight, enough sunlight, there are great data that a 10,000 lux artificial light placed in the kitchen or in the bathroom when you wake up in the morning, you don't need a lot of time in front of it. You don't have to stare at it. That can help offset some seasonal depression.” ▷ 1:48:37 Morning Bright Artificial Light Exposure Behaviors “I think if people don't have access to sunlight, enough sunlight, there are great data that a 10,000 lux artificial light placed in the kitchen or in the bathroom when you wake up in the morning, you don't need a lot of time in front of it. You don't have to stare at it. That can help offset some seasonal depression.”