In this episode 24 protocols
▶ 3:28 20-Minute Nap or Decompressed Rest After Learning Behaviors “If you take a 20-minute shallow nap... after a period of learning, that it enhances the rates of learning and the depth of learning, your ability to learn and remember that information.” ▷ 8:09 10-Second Rest Periods During Learning Behaviors “One way that you can get 20 times the number of reps in is by injecting these little 10 second periods of doing nothing. Again, during those rest periods, you really don't want to attend to anything else as much as possible.” ▷ 27:07 Cup Your Ear With Your Hand Behaviors “When people lean in with their hand like this... I'm giving myself a bigger pinna. And if I really want to hear something, I do it on both sides.” ▷ 38:30 Binaural Beats Tools “There is quality evidence from peer reviewed studies... that Delta waves like one to four Hertz... can help in the transition to sleep and for staying asleep... Alpha waves, eight to 13 Hertz can increase alertness to a moderate level... and Beta waves, 15 to 20 Hertz, are great for bringing the brain into focus states... and especially Gamma waves... 32 to 100 Hertz for learning and problem solving.” ▷ 42:56 NSDR Behaviors “I confess I did use binaural beats a few times, a few years ago, I kind of shifted over to other what I call NSDR, non-sleep-deep-rest protocols in favor of those.” ▷ 44:57 White Noise Tools “White noise, provided that white noise is of low enough intensity, meaning not super loud... it actually could enhance learning to a significant degree. I think a good rule of thumb is going to be to put it probably on the lower third of any kind of volume dial.” ▷ 49:49 Use Low-Volume White Noise Behaviors “It seemed that white noise that could be heard by the person... but not so loud that they felt it was intrusive or irritating to them... adjust that white noise to a place where it's not interfering with your ability to focus, but rather it's enhancing your ability to focus.” ▷ 53:15 Protect Hearing by Avoiding Loud Audio Exposure Behaviors “And if you don't know what loud, fast rules means, then I can't help you.” ▷ 54:04 Protective Headphones Tools “You are headed towards hearing loss, unless you protect your hearing with earplugs and headphones.” ▷ 54:04 Earplugs Tools “You are headed towards hearing loss, unless you protect your hearing with earplugs and headphones. Nowadays, some of the earplugs are very low profile, meaning you can't see them.” ▷ 1:02:07 Avoid White Noise in Very Young Children's Sleep Environment Behaviors “If you are in a position to make choices about things to put in a young, especially very young child sleeping environment, white noise might be something to consider avoiding.” ▷ 1:09:35 Use Onset/Offset Listening Behaviors “Deliberately paying attention both to the onset and to the offset of those words can be beneficial because it is exactly the way that the auditory system likes to bring in information.” ▷ 1:27:07 Melatonin Supplements “Three milligrams in these studies for a duration of anywhere from 30 days to much longer in some cases, six months... all four of these studies found modest, yet still statistically significant effects of taking melatonin by mouth... in reducing the severity of tinnitus.” ▷ 1:28:17 Ginkgo Biloba Supplements “There are a few studies, again, double-blinded studies lasting one to six months... that show not huge effects of ginkgo, but as they quote, limited evidence suggests that if tinnitus is a side effect of something else, in particular cognitive decline, so age-related tinnitus might be helped by ginkgo bilboa.” ▷ 1:28:59 Zinc Supplements “It seems that zinc supplementation at higher levels than are typical of most people's intakes of 50 milligrams per day do appear to be able to reduce subjective symptoms of tinnitus... they saw a decrease in the severity of tinnitus symptoms with 50 milligrams of elemental zinc supplementation.” ▷ 1:29:40 Magnesium Supplements “Only 19 subjects, taking 532 milligrams of elemental magnesium... it was associated with a lessening of symptoms related to tinnitus.” ▷ 1:43:41 Single-Leg Balance Training With Visual Challenges Behaviors “Stand on one leg and lift up the other leg... If you can do that, if you can stand on one leg, now close your eyes.” ▷ 1:49:48 Acceleration While Tilted Behaviors “One of the best things that you can do to enhance your sense of balance is to start to bring together your visual system, the semicircular canals of the inner ear, and what we call linear acceleration... getting into modes where we are accelerating forward... while also tilted with respect to gravity.” ▷ 1:52:27 150 Minutes Per Week of Endurance Exercise Behaviors “So at least 150 minutes a week of endurance work.” ▷ 1:52:29 Strength Training Behaviors “Some strength training, a minimum of five sets per body part to maintain musculature.” ▷ 1:57:43 Sodium Intake Diet “Many people have too little sodium in their system, salt, and that's why they feel lightheaded... Low sodium can often be a source of lightheadedness.” ▷ 1:59:09 Look Toward the Horizon for Seasickness Behaviors “The advice to go up on deck and get fresh air and to look off into the horizon, that part is correct.” ▷ 1:59:17 Do Not Fixate on One Point During Motion Sickness Behaviors “Focusing your eyes on a particular location on the horizon is effectively like trying to move very slowly... Your eyes and your balance system were designed to move together. So really what you want to do is allow your visual system to track with your vestibular system.” ▷ 1:59:40 Avoid Looking at Near Objects in a Moving Car Behaviors “This is why sitting in the back of an Uber or a taxi and being on your phone can make you suddenly feel very nauseous.”