In this episode 24 protocols
▶ 0:00 Awe Behaviors “Awe is good for reduced inflammation, elevated vagal tone, reduced long COVID symptoms. We have people with long COVID, just a minute of awe a day, reduced long COVID symptoms.” ▷ 18:20 Deep Exhalation Breathing Behaviors “And lo and behold, the breath, deep exhalation, activates the vagus nerve, calms us down.” ▷ 29:29 Awe Walk Behaviors “Old people go out on an awalk once a week for eight weeks, 75 years old or older, and all we asked them to do is to go from small to vast and how they looked at things. It brought the maw and less physical pain over eight weeks.” ▷ 34:08 Music Exposure Behaviors “And there's so much science on it that I just, now I think medical doctors are starting to think like, I'm going to prescribe nature, I'll prescribe music through awe, right, as a mechanism.” ▷ 37:28 Space-Time Bridging Behaviors “I decided to call it for lack of a better term, space-time bridging. The meditation is very simple. You close your eyes and you do three breaths, thinking about your skin inward, so interoception.” ▷ 38:45 Morning Horizon Viewing Behaviors “This is why it's so important for me to see a horizon if I can in the morning.” ▷ 57:15 Qigong Breathing Behaviors “And someone was asking him, like, how does he stay in such good shape? And he's just tons of Qigong breathing.” ▷ 1:12:58 Dance Behaviors “And they got to go dance. They got to hear some music. They got to share stuff.” ▷ 1:19:45 Cold Plunge Tools “Sure, I've done some cold plunges. I like the cold. I got to do them. I do the cold. That sounds good. Yeah, it's fun. I mean, you know, it's psychologically painful and you feel better afterwards.” ▷ 1:19:55 Cold Exposure Behaviors “And it'll make anyone mentally stronger because cold is a universal stressor.” ▷ 1:20:06 Sauna Tools “everyone loves the sauna. It's kind of funny, everyone's cool with sauna, and the Finns love the sauna, and it's a social thing for them.” ▷ 1:21:17 Breath Work Behaviors “people get together to sauna. People get together to do breath work. People get together to cold plunge.” ▷ 1:21:46 Banya Tools “So there's something pretty nice about going to a banya.” ▷ 1:22:04 Morning Sunlight Behaviors “I do that every day too, see my morning sunlight.” ▷ 1:25:46 Community Behaviors “Profound benefits. Ten years of life expectancy. Community. Ten years.” ▷ 1:26:11 Move Quickly Once a Week Behaviors “I mean, I think it's in keeping with this idea that like getting your heart rate way, way up and moving quickly as you, as quickly as you safely can, like once a week at something is probably a good idea.” ▷ 1:50:30 Yoga Behaviors “Contact dance. I mean, these yoga studios. One out of eight Americans does yoga” ▷ 1:50:38 Resistance Training Behaviors “Also 15 years ago no one would have predicted that the single we're being told that one of the single most important health interventions that women and men should do is like lift weights.” ▷ 1:52:55 Onsen Tools “I love the Japanese onsen. You go for the water, you know, and the springs and the heat and so forth, but they in their wisdom have built entire community experiences around it” ▷ 2:07:04 Meditation Behaviors “You give them a little bit of opportunity for meditation and reflection.” ▷ 2:08:05 Rock Climbing Gym Tools “That's, I love ironworks where I go climb because you go there and it's like people are climbing, but there's, you get to see the, there's the art exhibit each month of a local artist. There's some music going on.” ▷ 2:08:53 CrossFit Gym Community Tools “And I'm like, really? You guys like social? And they had this awesome social community.” ▷ 2:10:39 Campfires Behaviors “I got this crazy idea in the back of my mind that maybe like I'm going to start doing campfires. ... There's this new science of campfires and they're several hundred thousand years old.” ▷ 2:11:23 Sauna Sessions Four Times Per Week Behaviors “when I go to the climbing gym we all take saunas you know I do probably four saunas a week”