In this episode 12 protocols
▶ 12:50 Aerobic Exercise Behaviors “And I'm not going to cure my father's dementia, Alzheimer's dementia. But you know what? If I go into my 70s with a big, fat, fluffy hippocampus... that's my motivation for getting up and doing my 30 to 45 minutes of aerobic exercise every day.” ▷ 13:38 Video Workouts Tools “And what I use is a video workout. They are 30 minutes that I sometimes add on a 10 to 15 minute stretch at the beginning or at the end.” ▷ 13:40 Stretching Behaviors “They are 30 minutes that I sometimes add on a 10 to 15 minute stretch at the beginning or at the end.” ▷ 13:47 Resistance Training with Weights Behaviors “Sometimes I do it with weights. Sometimes I do it without weights.” ▷ 14:49 Walking Outside Behaviors “Studies have shown that just 10 minutes of walking outside can shift your mood. That is part of that neurochemical bubble bath that you're getting dopamine, serotonin, nor adrenaline.” ▷ 15:43 Power Walking Behaviors “But any cardio workout that is done has these positive effects So I going to say my interpretation of that is that whatever way you get your heart rate up including a power walk a power walk can get your heart rate up” ▷ 22:17 Exercise Early in the Day Behaviors “One of the studies that I did publish in my lab showed that the immediate effects of exercise lasted up to two hours... So what this tells me is that exercising early in the day may have a special effect.” ▷ 23:01 Exercise Before Demanding Cognitive Work Behaviors “But what all the neuroscience data suggests is the best time to do your exercise is right before you need to use your brain in the most important way that you need to use it every day.” ▷ 26:22 Spin Class Behaviors “It was a spin class. So spin classes are great for cardio... How long are those sessions again? 45 minutes. 45 minutes. Yeah. 45 minutes, a warmup for five minutes and a cool down for five minutes.” ▷ 31:37 IntenSati Behaviors “The form of exercise that I teach is called Intensati... she combined physical movements from kickbox and dance and yoga and martial arts with positive spoken affirmations... So what you get in Intensati is the mood boost from the positive spoken affirmations together with all the other brain and affect boosts... from the exercise because it's a sweaty workout as well.” ▷ 33:44 Daily Body Scan Meditation Behaviors “Just 10 minutes, not 30 minutes, not an hour meditation. That's too hard. 10 minutes guided meditation. It's a body scan, very basic, but easy to follow kind of meditation.” ▷ 36:00 Sleep Behaviors “And the third has to be sleep. It is so important for all core cognitive functions, including attention, including creativity, including just good basic brain function.”