In this episode 66 protocols
▶ 5:56 Consistent 5 a.m. Wake Time Behaviors “when my phone goes off at 5 a.m. and I spring feet out of bed, I know exactly what I'm going to do for the next 12 minutes to put myself in position to not be stressed... But if you get to bed at midnight or you get to bed at 9 p.m. or you get to bed at 2 a.m., alarm goes off at 5 a.m., you're up.” ▷ 6:05 Evening Routine Preparation Behaviors “So I've got to power down my home life and I've just got to think about what's coming next. So playing out the clothes night before, my bottle of water is filled, my pills are out, my toothbrush is out, everything is set.” ▷ 6:14 Morning Coffee Diet “So as soon as I get up, by the time I get to making my morning cup of coffee, I've done 25 things inside of my control.” ▷ 7:18 Morning Vitamin D Supplements “I go to the bathroom while I'm brushing my teeth, spit it out, all the pills I got to take in the morning, you know, vitamin D, all the stuff I take.” ▷ 7:27 Morning Routine in Fixed Order Behaviors “Everything I do, I do it in a very specific order. Even the way I put on my bracelets. If I put them on in the wrong order, I'll stop and I'll de-jock them all and I'll redawn them just because that's one simple thing.” ▷ 10:26 Use Do Not Disturb Before Entering Home Behaviors “I slam that car in the park. I put my phone on do not disturb. I check social. I check all my texts. I'm good.” ▷ 10:38 Listen to Calming Music During Commute Home Behaviors “Those 12 minutes I put on Chris Stapleton, something that makes me feel good, calms me down.” ▷ 12:28 20-Minute Evening Walk With Spouse Behaviors “But every night after we finish dinner, me and my wife do a 20-minute walk... Average human can walk a mile in 20 minutes. Helps circadian rhythm, helps digestion. I mean, mental clarity.” ▷ 12:47 Avoid Phone Use During Evening Walk Behaviors “I'm not on my phone. There's no stimulus. I mean, I'm watching the sunset.” ▷ 15:24 Regular Therapy Behaviors “I personally have been doing therapy for well over 35 years. I find it to be an extremely important component to overall health.” ▷ 15:30 Regular Exercise Behaviors “I consider doing regular therapy just as important as getting regular exercise, including cardiovascular exercise and resistance training” ▷ 18:06 Avoid Social Media First Thing in the Morning Behaviors “But not getting on that social media first thing in the morning. I used to be the guy. I'd roll over. I immediately open up Instagram and I'm checking it... You'll stay there for 40 minutes. And then if you see something negative, I'll ride that.” ▷ 18:26 Avoid Calls Before 10 a.m. Behaviors “So I don't take a Zoom call. I don't take a phone call. there's nothing that happens inside of my orbit before 10 a.m.” ▷ 18:29 Morning Fitness Block Behaviors “From 7 to 10, that's my morning block. I've got the whole team in there. We do fitness from 7 to 9.” ▷ 18:29 Protein Shake After Morning Fitness Diet “I make them all do a 20-minute walk. I make the whole team protein shakes.” ▷ 18:31 Morning Shower After Training Behaviors “I make the whole team protein shakes. I take a shower, and at 10 a.m., I walk out.” ▷ 25:09 Red Light Therapy Tools “Right I doing red light therapy in the morning I still going to unrack at 0 I still getting up at 5 But now I just in the house getting everything processed I going to leave on my terms and that way they get to see me first thing in the morning” ▷ 26:02 Start the Day With Fitness Behaviors “Everybody wakes up, everybody does fitness the very first thing, and then we start our day.” ▷ 26:10 Work Out Five Days Per Week Behaviors “You see guys when they transition out, they get away from it. They gain a bunch of weight. They start drinking. You working out five days a week? No. Why? You've been doing it since you were 17 years old. Why would you break it now?” ▷ 26:40 20-Minute Daily Walk Behaviors “you don't have to be David Goggins you don't have to run 100 miles a day you can wake up and do a 20-minute walk every single day and you'll be better off for it” ▷ 26:52 Kettlebell Training Tools “You could grab a set of kettlebells 30 minutes in your garage that is something every single day that makes you exponentially better” ▷ 26:52 30 Minutes of Garage Training Behaviors “You could grab a set of kettlebells 30 minutes in your garage that is something every single day that makes you exponentially better” ▷ 27:53 Avoid Happy Hour Drinking Culture Behaviors “I was never much of a drinker, but I would participate a bit until eventually I just stopped drinking entirely.” ▷ 28:34 Resistance Training Behaviors “I think nowadays people think about physical fitness a little bit differently. They understand it's an investment” ▷ 29:32 Develop Body Awareness Through Regular Fitness Behaviors “When you do fitness for a long time... you are so in tune with that vessel that when something does pop up, you identify it right away.” ▷ 30:43 Be Accountable for Caffeine Timing Behaviors “Like, why aren't you sleeping? Oh, I had caffeine at four o'clock. Oh, I'm accountable for everything I put in my body” ▷ 37:55 Trap Bar Deadlifts Behaviors “Monday's a pull day from the floor, usually trap bar deadlifts. And we do those because of all the injuries.” ▷ 38:10 Pull-Up Work Behaviors “We do those, a lot of pull-up work, a lot of grip work, a lot of core stability stuff.” ▷ 38:10 Core Stability Training Behaviors “We do those, a lot of pull-up work, a lot of grip work, a lot of core stability stuff.” ▷ 38:10 Grip Work Behaviors “We do those, a lot of pull-up work, a lot of grip work, a lot of core stability stuff.” ▷ 38:14 Incline Press Behaviors “Tuesday's a press day, heavy upper body, bench, incline, that kind of stuff.” ▷ 38:14 Bench Press Behaviors “Tuesday's a press day, heavy upper body, bench, incline, that kind of stuff.” ▷ 38:17 Upper-Body/Lower-Body Disassociation Training Behaviors “Wednesday's an upper body, lower body disassociation. So we get the upper body moving in one direction, the lower body moving in the other.” ▷ 38:25 Band Resistance Work Behaviors “We'll do a lot of banded work. We'll drop down to a knee... and we'll do cross-body pulls with bands” ▷ 38:39 Plyometric Training Behaviors “On that day, we'll do plyo stuff, box jumps, height, distance and broad jump, that kind of stuff.” ▷ 38:46 Farmer's Carries Behaviors “Farmers carry walks and all the stuff, just trying to connect all the dots.” ▷ 38:51 Belt Squat Machine Tools “We've got a belt squat machine. So anybody who walks in, regardless of the injuries and limitations you have, we have equipment to accommodate that.” ▷ 39:26 Single-Leg Training Behaviors “a lot of single leg movements, Bulgarian split squats. I mean, a lot of lunges” ▷ 39:32 Heavy Weighted Lunges Behaviors “a lot of lunges with heavy weight. I mean, 70 pounds in each hand.” ▷ 39:41 Belt Squats Behaviors “Some days we'll come in... We're going to do hamstring curls, leg extensions. We're going to do belt squats.” ▷ 39:41 Hamstring Curls Behaviors “Some days we'll come in... We're going to do hamstring curls, leg extensions. We're going to do belt squats.” ▷ 39:50 Leg Extensions Behaviors “We're going to do hamstring curls, leg extensions. We're going to do belt squats.” ▷ 39:52 Pulsing Lunges Behaviors “We're going to do belt squats. We're going to do pulsing lunges.” ▷ 39:59 Arm Day Behaviors “And Friday is a really, it's a feel-good day. It's an arm day.” ▷ 40:01 Shoulder Accessory Work Behaviors “We'll do some shoulders, some accessory work.” ▷ 40:04 Sprint Training Behaviors “And then we add in sprints in between, probably two to three days a week.” ▷ 40:09 Do Cardio After Strength Work Behaviors “We always save it at the end... I've tried every combination, doing sprints, you know, pre and post, and it really just zaps a workout for me.” ▷ 43:58 Mobility Training Behaviors “we're trying to keep you at a super high level as long as humanly possible... So we've got to keep you really, really mobile and healthy.” ▷ 52:51 Stu Smith Guide to Navy SEAL Prep Tools “turn it on, download the Stu Smith Guide to Navy SEAL prep, and did that like everybody else did. It's a phenomenal program for anybody who's trying to go.” ▷ 1:49:18 Art Therapy Behaviors “we started spinning up art therapy. So I had, um, I'd been there before we'd done art there before and I found it really beneficial.” ▷ 1:49:26 Dog Therapy Behaviors “the Red Cross used to bring me in dogs. They'd bring me in a St. Bernard drop in my bedroom. And I just, I do dog therapy for a little bit.” ▷ 1:49:39 Skateboard Tools “I was like, I'd really love a skateboard. And they snuck me out of that hospital... and they drove me down this little skate shop” ▷ 2:01:58 Walking During Rehab Behaviors “I can walk, he's like, perfect.” ▷ 2:15:43 Morning Routine for Mental Posture Behaviors “If I wake up in the morning, I've set my morning routine, and I'm firing on all eight cylinders. You can stack on everything on top of me.” ▷ 2:20:07 Avoid Lying in Bed on Phone During Mental Health Struggles Behaviors “if you are going to lay in a fetal position and tweet out how bad your mental health is, stop.” ▷ 2:20:18 Seek Normal Human Interaction During Mental Health Struggles Behaviors “Go to a Starbucks. Go to Whole Foods, walk around and see normal human interaction” ▷ 2:20:42 Move if You Have the Ability to Move Behaviors “And for me, it's physical movement. If you have the ability to move, move. Don't lay in that bed.” ▷ 2:20:50 Pay Attention to What You Consume Visually and Audibly Behaviors “Your diet's important. Not what you eat, but what you consume. Visually, audio, the music you listen to” ▷ 2:21:04 Choose Calming Music When Needed Behaviors “Do I need to blare mega death right now? No. I need to play Ludovico. That's what I need.” ▷ 2:23:37 Talk Therapy Behaviors “He did MERT, meditation, yoga, talk therapy, drugs, did everything you could.” ▷ 2:23:37 Yoga Behaviors “He did MERT, meditation, yoga, talk therapy, drugs, did everything you could.” ▷ 2:23:37 Meditation Behaviors “He did MERT, meditation, yoga, talk therapy, drugs, did everything you could.” ▷ 2:23:45 Ibogaine Supplements “And she found Ibogaine and 5-MeO-DMT and convinced him to go down there... this saved my life” ▷ 2:30:14 5-MeO-DMT Supplements “The next day you do 5-MeO DMT, and that's the ego death.” ▷ 3:23:25 Get Morning Sunlight Without Sunglasses Behaviors “I steal a bunch of stuff from you. I'm like, shit can of sunglasses. Let's get some vitamin D. Straighten our eyes first thing in the morning. Set circadian rhythm.” ▷ 3:31:41 Morning Gratitude Practice Behaviors “Sit there in a dark room and just tell yourself 10 things you're truly grateful for.”