In this episode 19 protocols
▶ 2:55 Repetition Behaviors “Now, there's one tool that is absolutely clear works and that's repetition. The more often that you perform something or that you recite something, the more likely you are to remember it in the future.” ▷ 12:10 Caffeine Supplements “If you're using those compounds in order to enhance learning and memory, well, then I encourage you to try and take them either late in the learning episode or immediately after the learning episode.” ▷ 12:10 Alpha-GPC Supplements “If you're using those compounds in order to enhance learning and memory, well, then I encourage you to try and take them either late in the learning episode or immediately after the learning episode.” ▷ 14:42 Sleep Behaviors “the ideal protocol would be focus on the thing you're trying to learn very intensely. Still try and get excellent sleep.” ▷ 14:42 Focus Intently During Learning Behaviors “the ideal protocol would be focus on the thing you're trying to learn very intensely. Still try and get excellent sleep.” ▷ 14:56 Naps Behaviors “nap if it doesn't interrupt your nighttime sleep. Naps of anywhere from 10 to 90 minutes or non-sleep deep rest protocols will enhance learning and memory.” ▷ 14:56 NSDR Behaviors “nap if it doesn't interrupt your nighttime sleep. Naps of anywhere from 10 to 90 minutes or non-sleep deep rest protocols will enhance learning and memory.” ▷ 15:06 Spike Adrenaline After Learning Behaviors “But we can now add to that that spiking adrenaline provided it can be done in a safe way is going to reduce the number of repetitions required to learn and that should be done at the very tail end or immediately after a learning bout which is compatible with all the other protocols that I mentioned.” ▷ 16:12 Ice Bath Tools “You could take a cold shower. You could do an ice bath or get into a cold circulating bath in order to evoke epinephrine and dopamine release.” ▷ 16:12 Deliberate Cold Exposure Behaviors “You could take a cold shower. You could do an ice bath or get into a cold circulating bath in order to evoke epinephrine and dopamine release.” ▷ 16:12 Cold Circulating Bath Tools “You could take a cold shower. You could do an ice bath or get into a cold circulating bath in order to evoke epinephrine and dopamine release.” ▷ 17:44 Avoid Chronic Adrenaline Elevation for Learning Behaviors “The real key is to have adrenaline modestly low, perhaps even just as much as you need in order to be able to focus on something, pay attention to it, and then spike it afterwards.” ▷ 18:45 Calm but Alert Learning State Behaviors “you might consider getting your brain and body into a very calm and yet alert state. So, a high attentional state that will allow you to focus on what it is that you're trying to learn.” ▷ 22:11 Zone 2 Cardiovascular Exercise Behaviors “It's very clear that getting a minimum of 180 to 200 minutes of so-called zone 2 cardiovascular exercise. So this is cardiovascular exercise that can be performed at a pretty steady state.” ▷ 25:06 Load-Bearing Exercise Behaviors “the fact that osteocalin is released from bone and in particular can be released in response to loadbearing exercise. So this would be running again weightlifting hasn't been tested directly but one would imagine anything that involves jumping and landing or weight lifting or body uh body weight movements and things of that sort.” ▷ 26:19 Learn New Material Behaviors “it's also important to actually engage in attempts to learn new material, either physical material, so new types of movements and skills and/or new types of cognitive information, languages, mathematics, history, uh current events” ▷ 28:47 Take Photos to Remember Things Behaviors “What does this mean? It means if you really want to remember something or somebody, take a photo of that thing or person, pay attention while you take the photo, but it doesn't really matter if you look at the photo again.” ▷ 29:36 Mental Snapshotting Behaviors “It does appear based on the study that the mere decision to take a mental snapshot like okay I'm going to blink my eyelids and I'm going to take a snapshot of whatever it is I see can actually stamp down a visual memory” ▷ 33:25 Daily Meditation Behaviors “First of all, that daily meditation of 13 minutes can enhance your ability to pay attention and to learn. It can truly enhance memory.”