In this episode 9 protocols
▶ 16:07 Side Sleeping Behaviors “the glymphatic system has been shown to be activated further in two ways one is that sleeping on one side not on back or stomach seems to increase the amount of wash out or wash through I should say of the glymphatic system.” ▷ 16:49 Zone 2 Cardio Behaviors “however there's some interesting data that zone 2 cardio for 30 to 45 minutes three times a week seems to improve the rates of clearance of some of the debris after injury and in general injury or no to accelerate and improve the rates of flow for the lymphatic system.” ▷ 20:52 Look at an Image of a Loved Romantic Partner During Pain Behaviors “but they explored the extent to which looking at an image of somebody in this case a romantic partner that the person loved would allow them to adjust their pain response and it turns out it does they could tolerate more pain and they reported it as not as painful.” ▷ 23:27 Acupuncture Behaviors “there are actually a lot of really good peer-reviewed studies supporting the use of acupuncture for in particular GI trct issues in recent years there's been an emphasis on trying to understand the mechanism of things like acupuncture” ▷ 29:38 Wim Hof Breathing Behaviors “Wim Hoff also called AKA The Iceman um has his breathing that's similar to uh Tumo breathing as it was originally called involves basically hyperventilating and then doing some exhales and some breath holds a number of people have asked me about it in uh in relation to pain management.” ▷ 31:39 Adequate Rest and Sleep After TBI Behaviors “which is sleep is essential and so we both agreed 8 hours of sleep would be ideal but if not at least 8 hours inmobile so that's a non-negotiable in terms of getting the foundation for allowing for glymphatic clearance and tissue clearance Etc” ▷ 32:53 Use Heat Instead of Ice for Injury Recovery Behaviors “well it turns out heat is actually quite beneficial the major effects seem to be explained by heat improving the viscosity of the tissues and the clearance and the profusion of of fluid blood lymph and other fluids out of the injury area” ▷ 33:59 Feet Elevated During Sleep Behaviors “then there are going to be things that are going to improve profusion like the glymphatic system getting deep sleep feet elevated sleeping on one side low-level Zone 2 cardio three times a week” ▷ 35:05 Avoid or Use Extreme Caution With Stem Cell Injections Behaviors “I'm not here to tell you that you should or shouldn't do something but I do think that anything involving stem cells one should be very cautious of the major issue with stem cells that I think is concerning is that stem cells are cells that want to become lots of different things not just the tissue that you're interested in.”