In this episode 33 protocols
▶ 20:40 Stress Inoculation Training Behaviors “At first, when you're trying to habituate the sleep deprivation, the cold, you wake up and if you've left your wetsuit out you have to crack the ice off the wetsuit before you can even put it on and then get in it by the end you are just numb to it you know and whatever's happened there that habituation of the stress whether my anterior mid-cingulate cortex has grown whatever it is it by the end it still registers but you're you don't have an emotional response to it anymore so let's pick a different one not just because you said you would but because you don't want to disappoint, which is different, right?” ▷ 1:29:44 Get 8–10 Hours of Sleep When Possible Behaviors “Sometimes if we got storm bound, I had the privilege of sleeping for eight hours, you know, 10 hours. And the next day it was like somebody just dialed up the brightness on the world again.” ▷ 1:34:12 Coconut Oil Diet “But coconut oil for those for anyone listening find yourself in a similar situation, coconut oil acts as a barrier, maintains the moisture, you keep yourself, and it grows back.” ▷ 1:42:50 Avoid Hyperventilating Before Water Exposure Behaviors “And God forbid people don't jump into an ice hole. I'm so tired of seeing people either do hyperventilation and then go into cold water and die, water of any kind and die, or videos of people jumping into ice holes and getting swept under.” ▷ 1:42:50 Avoid Jumping Into Ice Holes Behaviors “And God forbid people don't jump into an ice hole. I'm so tired of seeing people either do hyperventilation and then go into cold water and die, water of any kind and die, or videos of people jumping into ice holes and getting swept under.” ▷ 1:43:03 Cold Plunge Tools “But deliberate cold exposure with a shower, a cold plunge done safely. People can get familiar with the experience of being flooded with adrenaline and the fact that the mind is in complete disarray for the first 20 or 30 seconds and that it can slow their breathing and grab hold of their mind and create a strategy.” ▷ 1:43:03 Deliberate Cold Exposure Behaviors “But deliberate cold exposure with a shower, a cold plunge done safely. People can get familiar with the experience of being flooded with adrenaline and the fact that the mind is in complete disarray for the first 20 or 30 seconds and that it can slow their breathing and grab hold of their mind and create a strategy.” ▷ 1:43:48 Beta Blocker Supplements “People can use cognitive behavioral therapy or a beta blocker for that matter to successfully overcome that. Progressive exposure to the thing with, you know, which basically means like not that much adrenaline.” ▷ 1:43:48 Progressive Exposure for Phobias Behaviors “People can use cognitive behavioral therapy or a beta blocker for that matter to successfully overcome that. Progressive exposure to the thing with, you know, which basically means like not that much adrenaline.” ▷ 1:43:48 Cognitive Behavioral Therapy Behaviors “People can use cognitive behavioral therapy or a beta blocker for that matter to successfully overcome that. Progressive exposure to the thing with, you know, which basically means like not that much adrenaline.” ▷ 1:46:42 Strength Training Behaviors “Strength training, especially with mechanotransduction, this idea that people think of strength training is just improving the strength of the muscles, but actually connective tissue, ligaments, tendons, they all get stronger as well. For me, that's why I strength train so much, because on my swims, it's not my lactic threshold, VO2 technique.” ▷ 1:47:53 Train to Train Behaviors “A friend of mine at the English Institute of Sport had a great saying, it was like, sometimes you need to train to train. You know, before I can subject you to 150 kilometers in the pool a week, we need to make sure the connective tissue and everything, there's no weak part of that kinetic chain.” ▷ 1:55:55 Use Tunnel Vision for Focus Behaviors “When we move our vision, even though our eyes are fixed in our head towards a particular vergence point, like a target, it raises our arousal and our ability to recruit energy, physical energy and mental energy.” ▷ 1:56:06 Use Panoramic Vision to Relax Behaviors “When we dilate our gaze, we relax. We come off the gas pedal a little bit Right We can still do things but we are actually because of the way that vision and time perception are linked we can actually see more.” ▷ 2:02:52 Caffeine Supplements “But if I punch like just dark clouds, I'm struggling, my shoulders are hurting. 400 milligrams of caffeine, 15 minutes later, life's not so bad.” ▷ 2:03:44 Oral Nicotine Supplements “So I prefer to keep nicotine as oral nicotine, you know, so not smoking or vaping, dipping or snuffing, but, you know, like the lozenges or something or as in everyone's in a great while tool as opposed to an everyday tool.” ▷ 2:04:20 Alpha-GPC Supplements “Yeah, as a milder alternative to nicotine. One advantage of alpha-GPC is if you're going to work out late in the day and you need to sleep a few hours later, it does have a sort of quote-unquote stimulant effect, but it actually can increase the amount of REM sleep you get as opposed to mess with your sleep like a lot of stimulants.” ▷ 2:04:46 Modafinil Supplements “I mean I played around with all the various things Modafinil is too stimulating for me It keeps me up for days.” ▷ 2:04:46 Sunosi Supplements “There some other things that seem to work better There this prescription drug Psonosi in small amounts But again I find that if I use any of these regularly besides caffeine it creates more problems than solutions.” ▷ 2:05:29 Creatine Supplements “I've been taking it since I was like 17 with the occasional washout of a week or so for whatever reason, and then back on it, 10 grams a day, you know, for so many years now. But in addition to those strength increasing effects due to water volume in the muscles, as at least my understanding is that if you're mildly or severely sleep deprived, you can partially, partially rescue some cognitive function and some, maybe even some physical vigor by taking 10 or even 20 grams of creatine the next morning.” ▷ 2:06:58 Tyrosine Supplements “I think you know alpha GPC cognizant as well acetylcholine Like I think I get on really well with that I find it a nicer focus not just kind of getting all jittery tyrosine L.” ▷ 2:06:58 Huperzine Supplements “I think you know alpha GPC cognizant as well acetylcholine Like I think I get on really well with that I find it a nicer focus not just kind of getting all jittery tyrosine L. Yeah. As a precursor to dopamine, huperzine and the cholinergic pathway.” ▷ 2:07:25 Optimize Nutrition Diet “I think it's important and wonderful to find what one can do with just great behaviors, right? Just great behaviors, trying to get the best sleep you can, nutrition, training, social, social connections, sunlight, all the things that now are kind of commonplace out there and people know.” ▷ 2:07:25 Get the Best Sleep You Can Behaviors “I think it's important and wonderful to find what one can do with just great behaviors, right? Just great behaviors, trying to get the best sleep you can, nutrition, training, social, social connections, sunlight, all the things that now are kind of commonplace out there and people know.” ▷ 2:07:25 Sunlight Behaviors “I think it's important and wonderful to find what one can do with just great behaviors, right? Just great behaviors, trying to get the best sleep you can, nutrition, training, social, social connections, sunlight, all the things that now are kind of commonplace out there and people know.” ▷ 2:07:43 Experiment With Caffeine Versus No Caffeine Behaviors “Then perhaps one experiments with caffeine and no caffeine. I tried caffeine, I'm never going back.” ▷ 2:08:34 Work With a Doctor on Hormones Behaviors “And I've haven't had to increase that dose much. I've played around with it a little bit, but I've found that lower is better for me. Okay. Teach their own, work with a doctor.” ▷ 2:13:25 Weighted Pull-Ups Behaviors “So now I drilling my one rep max on pull ups knowing that as that improves then all of a sudden when I swimming swimming almost being a unilateral form of a lap pull down with each arm Every single stroke and the force that I generate is a smaller percentage of what I'm capable of because I have a larger one rep max on pull ups as well.” ▷ 2:17:07 Keep Strength Sessions to About 45 Minutes Behaviors “The strength session itself can be 45 minutes long because it is just pure strength. Your body's ability to generate force.” ▷ 2:17:11 Plyometrics Behaviors “And even when we're doing plyometrics, you don't want to be doing a lot. A great friend of mine, Linford Christie, I still believe he's the oldest 100 meter champion.” ▷ 2:17:59 Neural Priming Before Heavy Lifts Behaviors “And so what I'll do is sometimes put anywhere between 80, 90, 100 kilos on the weight. Hold in an active hang. Only three seconds.” ▷ 2:18:25 Train at Home Tools “And that's been one of the biggest things that i've found has has really helped that i'm lucky because i can train at home so i'm able to do that.” ▷ 2:20:06 Vary the Training Stimulus Behaviors “And then equally the next day we'll do medicine ball slams neural priming and then speed pull-ups for instance and then equally we might do slightly bigger volume so it's never just drilling the same thing you're just playing around with the different stimulus.”