In this episode 23 protocols
▶ 3:01 Physiological Sigh Behaviors “I'll deliberately not repeat what I said earlier about physiological size, panoramic vision, etc., and raising stress threshold, because we covered that already.” ▷ 3:01 Panoramic Vision Behaviors “I'll deliberately not repeat what I said earlier about physiological size, panoramic vision, etc., and raising stress threshold, because we covered that already.” ▷ 5:05 Stress-Is-Enhancing Mindset Behaviors “The thing you can do is to learn more about how stress can be enhancing. We're not talking about lying. We're not talking about placebo effect. We're talking about real knowledge based in fact that one can absorb.” ▷ 20:07 Determine Temperature Minimum Behaviors “Ask yourself what time you normally wake up without an alarm... If you subtract from that number, so for me 4 a.m., that almost with certainty is what's called your temperature minimum.” ▷ 20:55 Light Timing to Shift Circadian Rhythm Behaviors “If you expose your eyes, not your skin, but your eyes to bright light in the two hours or so, maybe three hours prior to that temperature minimum time... you're going to shift your wake-up time and your to-bed time, what's called a phase delay, a shift in your circadian rhythm by about an hour.” ▷ 22:13 Morning Sunlight Exposure Behaviors “And indeed, you would. You would keep phase advancing your clock if you did that, except that in the afternoon, if you got sunlight in your eyes, as presumably you did today, it was a beautiful sunny day on your way here, you phase delayed your clock a little bit and as a consequence you wake up and go to sleep at more or less the same time every day” ▷ 22:19 Afternoon Sunlight Exposure Behaviors “Except that in the afternoon, if you got sunlight in your eyes, as presumably you did today, it was a beautiful sunny day on your way here, you phase delayed your clock a little bit and as a consequence you wake up and go to sleep at more or less the same time every day.” ▷ 22:51 Midday Sunlight Exposure Behaviors “Getting sunlight in your eyes during the middle of the day is great for mood.” ▷ 22:56 Healthy Sun Exposure on Skin Behaviors “It's evident that it's also important if it gets on your skin and healthy, not burning amounts, levels that would induce burn, then it can enhance testosterone, estrogen levels, et cetera, in healthy ways, healthy ratios.” ▷ 24:57 Avoid Light to Prevent Unwanted Circadian Shifting Behaviors “So what that requires is sometimes saying, oh, I don't want to shift myself, so I'm actually going to wear sunglasses and a brimmed hat to avoid shifting, because I'd like to be on the local schedule.” ▷ 25:36 Eat on the Local Schedule Diet “It also helps to eat on the local schedule because food is another what we call Zeitgeber, another one of the time keepers for the circadian clock. So if you force yourself to eat on the local schedule, that can help you shift.” ▷ 25:46 Use Activity and Social Rhythms for Jet Lag Shifting Behaviors “Activity can help you shift, and social rhythms can help you shift as well.” ▷ 26:08 Red Light in the Evening Behaviors “These days I do a lot of red light time in the evening when I want to go to sleep... what I'm talking about is just getting a red light like a party light, we turn off the lights and put in a red light and that is known to reduce cortisol levels as opposed to other kinds of lighting so it only takes about half hour before you go to sleep or so.” ▷ 26:23 Red Light Bulb or Party Light Tools “What I'm talking about is just getting a red light like a party light, we turn off the lights and put in a red light and that is known to reduce cortisol levels as opposed to other kinds of lighting.” ▷ 26:35 Avoid Artificial Lighting After Sundown Behaviors “And by the way, Rick's house is like all red lights at night. No artificial lighting past sundown.” ▷ 31:18 Talk Therapy Behaviors “So as somebody who's done an immense amount of therapy, I can tell you that I find great value in talk therapy. I do.” ▷ 31:20 Insight-Oriented Psychotherapy Behaviors “Especially of the, I think what's called insight-oriented psychoanalysis, or psychotherapy doesn't have to be classic psychoanalysis. Not just support, you need that. Not just rapport, you need that. But insight as well is the goal, those three things.” ▷ 36:13 Sauna Tools “Getting in the sauna about two hours before going to sleep really improves my quality of sleep... So the sauna is a great tool before sleep or warm shower or hot bath or warm bath for the following reason.” ▷ 36:39 Heat Exposure Before Sleep Behaviors “When you get into a sauna or you take a hot bath... because of the way that the body thermoregulates you actually end up cooling yourself off.” ▷ 38:12 Stay Cool During Sleep Behaviors “Warm up to cool down to fall asleep. Stay cool to stay asleep. Warm up to wake up.” ▷ 38:36 Cold Plunge Tools “Now, when you get into the cold plunge, you're cold, but guess what? Same thing... The cold, cold is a very powerful stimulus as is heat. So, you know, minimal effective dose, you know, you could have some fun with it, but don't go wild.” ▷ 39:22 Minimal Effective Dose for Heat and Cold Exposure Behaviors “The cold, cold is a very powerful stimulus as is heat. So, you know, you know, minimal effective dose, you know, you could have some fun with it, but don't go wild.” ▷ 44:59 Rhythmic Movement to Improve Fine Motor Control Behaviors “He said, ah, there's a solution to that that we learn in neurosurgery... He said, well, basically, you've got some sort of anticipatory activity... that if your activation state is too high that you can dispel some of that energy by just simply tapping your foot.”