In this episode 34 protocols
▶ 23:14 Daily Movement Behaviors “One of the most important ways to encourage lymphatic drainage, which is a good thing, and to encourage the general health of your lymphatic system because you don't want lymph sitting stagnant in those vessels, especially if it has contaminants within it, is to make sure that you're moving enough each day.” ▷ 25:46 Cardiovascular Exercise Behaviors “Walking is terrific. Cardiovascular exercise, you know, these days we are all told we need about 150 to 200 minutes of so-called zone two cardio.” ▷ 25:54 High-Intensity Interval Training Behaviors “People debate whether or not it's better to do high intensity interval training. Look, I think it's all good. It's all excellent, but none of it really is a replacement for just as much movement during the day as possible.” ▷ 26:33 Shaking Behaviors “I'm not calling them goofy, but they can look a little odd where people are talking about like shaking their body... Ah, those lymphatic vessels are one way vessels. So as you shake the fluid, right, it's going up, up, up, up.” ▷ 26:41 Rebounding Behaviors “I confess I own a small trampoline that I jump on in the morning. I just think it's fun. And it turns out to be really good for your lymphatic system.” ▷ 26:41 Small Trampoline Tools “I confess I own a small trampoline that I jump on in the morning. I just think it's fun. And it turns out to be really good for your lymphatic system.” ▷ 26:49 Swimming Behaviors “Swimming, excellent for your lymphatic system... swimming in a pool is an excellent way to create lymphatic drainage, I mean, it's one of the best ways.” ▷ 29:28 Diaphragmatic Breathing Behaviors “So it turns out one of the best ways to encourage the movement of lymph fluid... is through what's called diaphragmatic breathing... inhale deeply and have your belly move out. And then exhale, you're greatly encouraging the passage of lymph from the lymph vessels back into the blood supply.” ▷ 32:07 Pool Tools “Swimming in a pool is an excellent way to create lymphatic drainage... A really fun way to do this as well is you can kind of go down to the bottom of the pool and then blast off the bottom.” ▷ 33:56 Lymphatic Massage Behaviors “If you ever were to look up lymphatic massage... lots and lots of peer reviewed studies... show over and over again, this can be a very useful practice.” ▷ 52:21 Extra Rest When Lymph Nodes Are Swollen Behaviors “Then you may be at the threshold of potentially getting sick and you want to take some measures to get some extra rest, extra hydration, probably don't want to exercise too hard those days.” ▷ 52:21 Extra Hydration When Lymph Nodes Are Swollen Behaviors “Then you may be at the threshold of potentially getting sick and you want to take some measures to get some extra rest, extra hydration, probably don't want to exercise too hard those days.” ▷ 52:21 Avoid Hard Exercise When Lymph Nodes Are Swollen Behaviors “Then you may be at the threshold of potentially getting sick and you want to take some measures to get some extra rest, extra hydration, probably don't want to exercise too hard those days.” ▷ 58:03 Compression Boots Tools “They have compression boots... can be very helpful because they basically fill up with air and compress your lower limbs and then pulse your lower limbs to move that lymphatic fluid up toward the drainage system back into your venous blood supply.” ▷ 58:47 Put Your Legs Up Behaviors “If not, just try and walk around a lot, put your legs up, do anything you can to get that lymphatic flow going.” ▷ 58:47 Walk Around After Heavy Lower-Body Use Behaviors “If not, just try and walk around a lot, put your legs up, do anything you can to get that lymphatic flow going.” ▷ 1:03:22 Take Comparison Photos After Good vs Poor Sleep Behaviors “Just next time that happens, take a picture of yourself, right? You don't have to show it to anybody. Just take a picture of yourself after a great night's sleep and take a picture ideally in the same location under the same lighting... of yourself after a poor night's sleep.” ▷ 1:13:17 Sleep on Your Side Behaviors “And it turns out the answer is to sleep on your side... either right or left side does not seem to matter.” ▷ 1:15:56 Avoid Alcohol Before Sleep Behaviors “A couple of things that we know reduce glymphatic clearance are alcohol intake in the day and night before, which reduces REM sleep, which reduces glymphatic clearance.” ▷ 1:16:08 Exercise Earlier in the Day Behaviors “We know that exercise actually can have a beneficial effect on glymphatic clearance provided it's not too late in the day, not too much caffeine or anything with that exercise to impair your sleep.” ▷ 1:16:22 Keep the Sleep Environment Cool Behaviors “We know that keeping your sleep environment cool, which optimizes sleep, all the things that promote sleep will promote glymphatic clearance.” ▷ 1:16:29 Elevate Your Feet During Sleep Behaviors “Sleeping on your side, as well as perhaps elevating your feet a bit, maybe five to 10 degrees, just putting a pillow underneath your feet to get a little bit of elevation of the feet for more lymphatic clearance in the legs.” ▷ 1:16:32 Pillow Under the Feet Tools “Maybe five to 10 degrees, just putting a pillow underneath your feet to get a little bit of elevation of the feet for more lymphatic clearance in the legs.” ▷ 1:16:40 Use a Pillow That Keeps the Head From Falling Back Tools “Some people have even hypothesized that sleeping on your side with a pillow that isn't super flat, so your head at least isn't tilted down... So you don't want your head falling back at the very least.” ▷ 1:16:52 Sleep With Your Head Slightly Elevated Behaviors “Maybe instead of sleeping flat or having your head falling back, you have your head slightly tilted up. Usually a pillow will accomplish that... Sleeping with your head a little bit elevated will also assist there.” ▷ 1:17:44 Under-Eye Patches Tools “Some people even sell these patches that go on the eyes... the reason those patches probably work is they just provide some gentle pressure to encourage the lymph out of that area.” ▷ 1:17:50 Gentle Pressure Under the Eyes Behaviors “The dermatologist I spoke to said the reason those patches probably work is they just provide some gentle pressure to encourage the lymph out of that area, right? Maybe as simple as that, something you probably could accomplish with your fingers just as easily.” ▷ 1:18:09 Facial Lymphatic Massage Behaviors “There is this business of lymphatic massage and fascial massage for the face... there are some very, very striking examples of before and afters of people who do just a little bit of pressure-based and very specific, meaning in the proper order and in the proper locations.” ▷ 1:23:19 Hydrate Well Behaviors “You can clear a lot of water retention simply by hydrating well... Hydration will definitely support lymphatic flow and drainage, okay? This is one of the major reasons why you need to make sure you're drinking enough water.” ▷ 1:25:00 Resistance Exercise Behaviors “Most everybody knows that we should be doing cardiovascular exercise and resistance exercise every week... You do resistance training to strengthen your muscles, your bones, your tendons.” ▷ 1:31:14 Morning Sunlight Viewing Behaviors “I'm not going to tell you to get morning sunlight in your eyes to set your circadian rhythm and boost your morning cortisol, because I've said that many times before, and you should already be doing that. And if you're not, you should do it.” ▷ 1:31:26 Long-Wavelength Light Exposure Behaviors “There is a place for light, in particular long wavelength light in supporting lymphatic health... long wavelength light can help.” ▷ 1:34:38 Infrared Sauna Tools “When we hear that red light devices, near infrared light devices and infrared saunas... is beneficial for our skin.” ▷ 1:35:44 Red Light Device Tools “A long wavelength light device that delivers red light near infrared and infrared light of course has no UV in it. So you're just purely getting the benefits of the long wavelength light for your lymphatic system.”