In this episode 17 protocols
▶ 0:28 Sleep tracker Tools “You've no doubt heard about and perhaps use wearables and sleep technologies that can monitor your sleep, tell you how much slow wave sleep you're getting, how much REM sleep.” ▷ 0:34 Technologies that control sleep-environment temperature Tools “And technologies that can control the temperature of your sleep environment and your room environment.” ▷ 20:56 Reduce smartphone exposure Behaviors “I made a comment about putting the phone away and how much easier it is to focus when you put the phone away and how much better life is when you take space from your smartphone and all of this kind of thing.” ▷ 37:40 Use action video games to train visual processing and inference speed Behaviors “You take someone who that self-identified non-gamer, make them play 40 hours of Call of Duty, and now their contrast sensitivity looks like a video game player. And it persists. You know, go back, measure them a year later.” ▷ 39:34 Use sensors on the calves to measure acceleration and velocity Tools “So we had sensors, you know, like on And there are calves that were measuring acceleration velocity and able to give us feedback in real time as they were doing, you know, a sort of somewhat gamified training.” ▷ 42:02 Perplexity Labs Tools “You can use, you know, use perplexity labs, use repli, use some of these. These are online resources.” ▷ 42:02 Replit Tools “You can use, you know, use perplexity labs, use repli, use some of these. These are online resources.” ▷ 42:22 Use mobile phone video for movement analysis Tools “In this case, I'm using mobile phones, so I'm doing everything above.” ▷ 53:48 Use GPS when needed Tools “GPS in our car is a perfect example of a place where we're replacing a cognitive tool of, you know, to make me faster and more effective.” ▷ 1:07:44 8 Sleep mattress Tools “My 8 Sleep mattress, which I love, love, love, love... It knows what temperature adjustments need to be made across the course of the night. I put in what I think is best, but it's updating all the time now because it has updating sensors, like dynamically updating sensors.” ▷ 1:09:00 Optimize sleep temperature across the night Behaviors “I discovered through the AI that my mattress was applying and I was told that heating your sleep environment toward the end of the night increases your REM sleep dramatically, whereas cooling it at the beginning of the night increases your deep sleep.” ▷ 1:10:18 Avoid caffeine too late in the day Behaviors “We can make temperature adjustments. We do all these things, avoid caffeine too late in the day.” ▷ 1:16:40 Use a smart mattress Tools “You have smart mattresses, which are wonderful for understanding. So there's so much you learn, well, you know, from a smart mattress and ways of also both measuring as well as intervening to optimize your sleep, which is the beauty.” ▷ 1:21:38 Get outdoor light exposure to meet daily light needs Behaviors “It could literally say, Hey, take a five minute walk outside in to the left after work. And you will get your, your require your photon requirement for the day.” ▷ 1:32:13 Use a sleep score to guide behavior change Behaviors “One thing that I think has really been effective in the sleep space has been this notion of a sleep score where people aspire to get a high sleep score. And if they don't, they don't see that as a disparagement of them, but rather that they need to adjust their behavior.” ▷ 1:33:26 Aim for more than 7,000 steps per day Behaviors “We know the gamification of steps was very effective as a public messaging. You know, 10,000 steps a day. We now know you want to get somewhere exceeding 7,000 as the threshold.” ▷ 2:12:06 Avoid short-wavelength light late at night Behaviors “I think we're still doing a lot of cleanup of the detrimental aspects of smartphones. Short wavelength light late at night.”