In this episode 15 protocols
▶ 3:20 Zone 2 Cardio Behaviors “about 150 or maybe as much as 200 minutes of so-called zone two cardio per week movement that you can just barely carry out a conversation is going to be very useful.” ▷ 3:36 Resistance Training Behaviors “One thing that's often not discussed is that load-bearing exercise of some sort is going to be better provided your body can tolerate it, but you should do something that you can do consistently over those long durations without injuring yourself.” ▷ 5:01 Toe Spacers Tools “I've been wearing this toe spreader thing. Has anyone tried those? Those hurt. Those hurt. ... But I'll tell you when you get better at spreading your toes, it's really exciting because there's more stability in your feet. You can run and move and do things better without pain.” ▷ 7:39 Consistent Sleep-Wake Schedule Behaviors “one of the main things is that you can make sure that you stay on the same sleep-wake schedule for at least two weeks. It's the swing shift that's really the worst.” ▷ 8:06 Morning Bright Light Exposure Behaviors “First of all, the main way to wake up your nervous system, even though it might not feel like a triple espresso, is going to be that light exposure to the eyes. And if you can't get it from sunlight, it's going to be from any bright artificial light.” ▷ 8:24 900 Lux LED Light Tools “I'm not a huge proponent of the daylight simulators. They're very expensive. You can simply buy a 900 lux LED far more inexpensively.” ▷ 9:06 Catch-Up Sleep During Ongoing Shift Work Behaviors “if this is a pattern that you're going to be in regularly over, say, months or years, then get whatever sleep you can. Get whatever sleep you can.” ▷ 9:10 Stay on Local Schedule After Acute Travel Behaviors “If it's something that you're doing somewhat acutely, like you're traveling to Europe and you're just going to force yourself to stay up a day and a half, then in that case, I would say no need to get the maximum amount of sleep, just try and stay with the local schedule.” ▷ 10:53 Self-Hypnosis Behaviors “when we're talking about clinical applications or wellness applications of hypnosis, we're talking about self-directed hypnosis. ... So I think self-hypnosis is a very interesting tool.” ▷ 24:42 Meditation Behaviors “She has data showing that even 10, I think it's 13, but as little as 10 minutes of meditation... has been shown to increase memory focus, a.k.a. learning. But there's some interesting footnotes in those papers, which point to the fact that when people meditate too close to bedtime, oftentimes they have trouble sleeping” ▷ 26:04 NSDR Behaviors “if you have trouble sleeping, I recommend doing some sort of non-sleep deep rest practice like NSDR, aka Yoga Nidra... in any case non-sleep deep rest done at any time of day but especially if you fall asleep in the middle of the night is going to be useful for helping you fall back asleep” ▷ 50:10 Learn an Instrument Behaviors “So learn an instrument. ... The data on people that learn an instrument even later in life, but certainly at 19, is that it greatly increases your ability to learn all sorts of things.” ▷ 52:43 Prioritize Sleep Behaviors “the importance of not just the importance of sleep and nutrition and avoiding social isolation” ▷ 52:43 Nutrition Diet “the importance of not just the importance of sleep and nutrition and avoiding social isolation” ▷ 52:43 Avoid Social Isolation Behaviors “the importance of not just the importance of sleep and nutrition and avoiding social isolation”