In this episode 36 protocols
▶ 26:31 Exercise Around Learning Behaviors “And we also find studies, believe it or not, that combine exercise with learning in real time, literally, exposing people to new material that they're expected to learn or trying to learn while they're walking on a treadmill or running on a treadmill, or cycling, or rowing.” ▷ 26:45 Get Adequate Sleep Behaviors “Yes, those studies have also been done, although for practical reasons, they're not as numerous as the studies exploring the relationship between exercise and learning, where the exercise is done before or after the bout of learning.” ▷ 29:31 High-Intensity Interval Training Before Cognitive Flexibility Tasks Behaviors “On the whole, all of those studies point to improvements in executive control and function... If people did a high intensity interval training session just before they do that bout of cognitive flexibility learning.” ▷ 31:29 Avoid Multiple HIIT Sessions Per Day Before Demanding Cognitive Work Behaviors “Two bouts of four by four or two high intensity interval training sessions of any kind has been shown to diminish cognitive performance if the cognitive task comes after the second high intensity interval training session... you need to be cautious about not overdoing the high-intensity interval training sessions.” ▷ 34:43 Exercise Snacks Behaviors “Well, then it should make sense why things like so-called exercise snacks, this idea that throughout the day, you suddenly do 25 quick jumping jacks, or you jump up and down five times, or you do 20 air squats.” ▷ 35:25 Six-Second Sprint Intervals Behaviors “This study has people do six second all out efforts... sprinting on basically a stationary bike, and then a period of rest of one minute between those six second all out efforts... repeat for six sprints total of six seconds each and experience an enhancement, that is an acute or immediate enhancement in cognitive function.” ▷ 35:25 Stationary Bicycle Tools “This study has people do six second all out efforts... sprinting on basically a stationary bike.” ▷ 50:03 Compound Exercises Behaviors “The key thing is to make sure that you're doing exercises that are compound exercises.” ▷ 50:20 Train the Whole Body Behaviors “And yes, of course, you want to train your whole body so that you have symmetry of a function of strength and you want to offset any injuries.” ▷ 53:02 Warm Up with Core-Engaging Movement Behaviors “I remind myself that if I start moving my body, in particular, if I engage core muscles, that was one of the key findings in that paper... the increase in energy that I'm perceiving is real.” ▷ 59:14 Explosive Jumping with Controlled Eccentric Landing Behaviors “It seems reasonable to assume and reasonable to employ some exercise within your weekly exercise that involves jumping of some sort, in particular, jumping where you have to control the eccentric or landing portion of that jump.” ▷ 1:10:43 Long Slow Distance Cardio Behaviors “And of course, the long-duration cardiovascular training, the sort of 30 or 45 or 60 minute or maybe even two hours zone two type stuff... it's basically a level of cardiovascular training that still allows you to talk, but were you to go any more intensely, you wouldn't be able to complete sentences.” ▷ 1:12:06 Resistance Training Behaviors “I believe that everybody should include both resistance training, could be body weight, free weights, machines, some combination of those, as well as cardiovascular training each week.” ▷ 1:12:06 Cardiovascular Training Behaviors “I believe that everybody should include both resistance training... as well as cardiovascular training each week.” ▷ 1:12:09 Weight Machines Tools “Resistance training, could be body weight, free weights, machines, some combination of those.” ▷ 1:12:09 Free Weights Tools “Resistance training, could be body weight, free weights, machines, some combination of those.” ▷ 1:12:18 High-Intensity Interval Training Behaviors “And that the cardiovascular training should include both high-intensity interval training at least once per week.” ▷ 1:14:43 Road Bike Tools “Maybe you do the rower, maybe you ride a stationary bike, maybe you ride a road bike.” ▷ 1:14:43 Rower Tools “Maybe you do the rower, maybe you ride a stationary bike, maybe you ride a road bike.” ▷ 1:14:46 Weight Vest Tools “For me, it's jogging generally or hiking with a weight vest.” ▷ 1:16:16 AirDyne Bike Tools “I have a high intensity interval training session that I do when I'm very limited on time, which involves getting on the airdyne bike.” ▷ 1:18:24 Time Under Tension Training Behaviors “Some proportion of the exercises that you do during your resistance training during the week should include time under tension training, where you're really emphasizing the contraction of the muscles, the slow lowering of the weight, as well as the lifting of the weight, contracting the muscles as hard as you can.” ▷ 1:23:39 Mat Tools “The explosive jumping with eccentric landing, you could do on a mat.” ▷ 1:23:51 Use a Box for Jump Training Tools “Or you're jumping up onto a box as high as you can, and then jumping down and controlling the eccentric portion... if you're going to jump up and off boxes, you want to start with low boxes.” ▷ 1:26:09 Avoid More Than 10 Days Without Exercise Behaviors “After about 10 days of not doing any training, that is no cardiovascular training, no resistance training, you start to see significant decrements in brain oxygenation levels.” ▷ 1:26:33 Ramp Up Gradually if You Haven't Been Exercising Behaviors “The good news is you can start benefiting your brain very quickly by exercising. Check out the foundational fitness protocol. It involves a ramp up or warming kind of phase because you don't want to jump into something whole hog if you haven't been doing it at all.” ▷ 1:27:31 Take a Week Off if Sick or Injured Behaviors “If you are exercising now and you have to take a week off because of some sort of illness or injury or family event or stress, look, don't obsess over that... Take a couple of days and ramp back up.” ▷ 1:27:45 Do Not Exercise When Sick Behaviors “Please, please, please don't come to the gym sick.” ▷ 1:30:08 Exercise After One Night of Poor Sleep Behaviors “The short answer is yes, provided that it was just one night of poor sleep... exercising after a poor night's sleep can help offset some of the negative effects of sleep deprivation on what? On brain performance and health.” ▷ 1:32:01 High-Intensity Training Early in the Day Behaviors “There's some evidence that doing high intensity interval training can improve the amount of deep slow wave sleep that you get. And there's some additional data showing that if you do high intensity training early in the day... all those things that increase autonomic arousal early in the day can also help improve the amount and the quality of sleep that you get at night, in particular, rapid eye movement sleep.” ▷ 1:32:20 Caffeine Early in the Day Diet “Things like caffeine, if that's in your program, you don't have to drink caffeine.” ▷ 1:32:23 Morning Bright Light Exposure Behaviors “Things like getting bright light in your eyes early in the day, definitely do that. Don't stare at the sun or any light so bright that it's dangerous or painful to look at, but certainly get bright light in your eyes.” ▷ 1:42:30 Do a Weekly Exercise You Really Don't Want to Do Behaviors “And that's why number five on that list, if you want to improve brain function and brain health over time, is to do something you really don want to do something really challenging both psychologically challenging and physically challenging at least once per week make sure it safe psychologically and physically but do that thing.” ▷ 1:42:56 Cold Plunge Tools “I'll be the first to say that I love getting into the ice bath or the cold plunge or taking a cold shower after I've been in a hot sauna for 20 or 30 minutes.” ▷ 1:42:56 Sauna Tools “I'll be the first to say that I love getting into the ice bath or the cold plunge or taking a cold shower after I've been in a hot sauna for 20 or 30 minutes.” ▷ 1:45:49 Rope Tools “The rope flow involves just taking a rope... but I was told I can just use a kind of thick rope that you buy at the hardware store, like a dog leash type rope.”