In this episode 15 protocols
▶ 7:10 Running Behaviors “You like running? I love working out with weights. I've been doing that since I was 16, but I love running. You love running? Running three times a week, a long run, a medium run and a short run.” ▷ 7:26 VO2 Max Interval Training Behaviors “And then one day a week, I do that kind of max heart rate VO2 thing where I would, you know, warm up, sprint, walk, sprint, walk, sprint, walk.” ▷ 7:29 Assault Bike Tools “Sometimes on the airdyne bike, but usually running.” ▷ 8:10 Weighted Vest Running Behaviors “I used to do this run behind the Berkeley campus, the Strawberry Canyon Trail... I would do that with a weight vest... it's enough that when you take that weight vest off on a separate run you feel like a god.” ▷ 8:29 Caffeine Before Long Runs Diet “it was not unusual when i was in graduate school to head out on a sunday morning um just hydrated caffeine and do 10 12 miles” ▷ 8:29 Hydration Before Long Runs Behaviors “it was not unusual when i was in graduate school to head out on a sunday morning um just hydrated caffeine and do 10 12 miles” ▷ 8:45 Weighted Vest Tools “I use a vest they're not a sponsor which it's fun to always mention things that aren't a sponsor too because I love this weight vest it's called an amorpho and it it fits pretty snug it's not like one of these ones that looks like you're a suicide bomber or a cop or something yeah um it sits really close to the body it zips up um and it's got these like heavy ball bearings in it so it's only about 10 to 12 pounds yeah” ▷ 14:31 Morning Hard Workout Behaviors “If I start that day with a hard workout, I end up having no problem tackling that day... that morning workout that you're describing wakes up your brain and body for something like six hours by changing the neurochemical state of your body and your brain.” ▷ 15:34 Resistance Training Behaviors “when you move the large musculature of the body, so a resistance training workout, a run, probably any workout where you're doing some big movements or you're working hard in that workout, it triggers the release of adrenaline” ▷ 17:22 Kettlebell Tools “I bought a 70 pound kettlebell. It's about a third of my body weight. And I have it set in the hallway.” ▷ 17:22 Morning Kettlebell Carry Behaviors “I bought a 70 pound kettlebell. It's about a third of my body weight. And I have it set in the hallway. so when i get up because i wake up really groggy really foggy i grab that thing and i suitcase carry it to the end and back twice and then i switch hands and i suitcase carry it back to the end and back twice” ▷ 19:06 Keep Phone Outside the Bedroom Behaviors “This is why taking the phone and putting it outside the room while you sleep, people sleep better.” ▷ 1:02:16 Weight Plate Tools “his daughter is probably 11, and she's doing pull-ups with a 45-pound plate” ▷ 1:02:16 Ankle Weights Tools “his daughter is probably 11, and she's doing pull-ups with a 45-pound plate and ankle weights strapped to her waist.” ▷ 2:09:34 Therapy Behaviors “I love, I think therapy is phenomenal. I would not have traded any of the therapy that I had. I'm a huge advocate for it.”