In this episode 44 protocols
▶ 12:09 Physical Activity Behaviors “These are things like polyphenols or flavanols. Humans were, you know, we evolved to intermittently challenge ourselves. And before we had Instacart where you could basically just get your food delivered to you... We were moving.” ▷ 12:48 Intermittent Fasting Behaviors “And caloric restriction or intermittent fasting was also a part of it. This is another type of challenge.” ▷ 12:48 Caloric Restriction Behaviors “And caloric restriction or intermittent fasting was also a part of it. This is another type of challenge.” ▷ 13:01 Eat Plants Diet “So food scarcity was something common as well as eating plants. So getting these compounds that I mentioned.” ▷ 21:31 Broccoli Sprouts Diet “So, you know, there's evidence that eating things like, you know, compounds that are like sulforaphane or broccoli or broccoli sprouts... broccoli sprouts, which have like 100... It's up to 100 times more sulforaphane than broccoli.” ▷ 22:31 Cooked Broccoli with Mustard Seed Powder Diet “However, there was a study a few years back that showed adding one gram of mustard seed powder, ground mustard seed powder, which also contains the myrosinase enzyme, to your cooked broccoli increases the sulforaphane by fourfold.” ▷ 23:33 Sulforaphane Supplements “Well, I had shifted to supplementation with sulforaphane. I'm admitting right now that I've been terrified. I've been terrible about it the past, like, I don't know, six months or so.” ▷ 24:16 Moringa Supplements “And so I've been buying this Cooley Cooley Moringa powder... And I add it to my smoothies. So that's what I've been doing... I do a big heaping tablespoon.” ▷ 26:17 Quit Smoking Cigarettes Behaviors “If you're smoking cigarettes still, please try to quit. Yeah, you're mutating your DNA.” ▷ 35:32 Omega-3 Fatty Acids Supplements “one set what would you put in alongside them omega-3 the marine omega-3 fatty acids so these are found in marine types of uh you know animals fish cold water fish fatty fish” ▷ 39:22 Take Fish Oil With Food Behaviors “so you can get it in ethyl ester form which um isn't as bioavailable and in fact if you don't take it with food you're going to be in trouble you're not going to you're not going to be able to absorb much of it at all” ▷ 46:08 Use IFOS Third-Party Tested Fish Oil Behaviors “the international fish oil standards, I F S O, they have a website where they do third-party testing of a ton of different fish oil supplements from around the world” ▷ 46:50 Refrigerate Fish Oil Behaviors “So please keep your fish oil in the refrigerator... because it's colder. Yeah. They're extremely prone. Mine's in the cupboard. So now I know.” ▷ 47:07 Choose Low-Oxidation Fish Oil Behaviors “And I typically like to look for, they give you a total oxidation number... And I like it to be at the least under 10, ideally under six.” ▷ 59:12 Eat Fatty Fish a Couple Times Per Week Behaviors “I love fish oil. I feel better when I take it. I try to eat some fatty fish a couple times a week.” ▷ 1:01:53 Plant Omega-3 Sources Diet “plant sources would be you know walnuts flax seeds those are probably the highest” ▷ 1:02:01 Microalgae Oil Supplements “if a person is a vegan or a vegetarian their best bet is to actually get microalgae oil and you can supplement with microalgae oil because microalgae do it's they do make the dha” ▷ 1:02:46 Wild Alaskan Salmon Diet “I think the best would be wild alaskan salmon versus the farm-raised because it's a good” ▷ 1:05:01 Sardines Diet “I eat sardine my like every day my like first meal almost is like a can of sardines and an avocado with like avocado is good I love yeah with a little bit of lemon and then some little hot sauce” ▷ 1:07:49 Measure Omega-3 Index Behaviors “the omega-3 index is actually in the red blood cell so that's a good way to... and red blood cells take 120 days to turn over” ▷ 1:08:21 OmegaQuant Test Tools “that he he co-founded is called omega quant and they measure the omega-3 index” ▷ 1:15:09 Salmon Roe Diet “But I also do eat salmon roe, which is very salty and it's a really high source of the phosphatidylcholine DHA that we talked about.” ▷ 1:27:59 Measure Vitamin D Levels Behaviors “measuring your vitamin D levels before and after supplementation is the only way you're gonna figure that out, right? Very important. If you don't measure it, like, you don't know.” ▷ 1:32:51 Vitamin D3 Supplements “I personally take 5,000 IU's a day as well. And, you know, my levels really hover around 50 nanograms per mil... taking 1,000 IUs of vitamin D will raise blood levels by around five nanograms per milliliter.” ▷ 1:36:41 Sun Exposure Behaviors “If I'm taking vitamin D3, I still need to get out into the sun, correct? Absolutely.” ▷ 1:42:30 Dark Leafy Greens Diet “Well, magnesium is at the center of a chlorophyll molecule. Chlorophyll is what gives plants their green color. So, dark leafy greens are high in magnesium.” ▷ 1:44:12 Steam Greens or Consume Cooking Liquid Behaviors “cooking it can somewhat release the magnesium, but it goes into the water too. So like you have to like either steam it or kind of, you know, like get your water in with it.” ▷ 1:44:31 Magnesium Supplements “But I also like to supplement with magnesium. I do take around... 130 or 135 milligrams. That way it's not like a huge bolus to my gut.” ▷ 1:46:28 Take Magnesium Before Sleep Behaviors “which is why I take magnesium 3 and 8 and or bisglycinate before sleep, 30 to 60 minutes before sleep.” ▷ 1:48:49 Green Apples Diet “And I always try to eat green apples. They're really high in malic acid” ▷ 1:48:53 Tart Cherries Diet “and tart cherries, tart cherries are really high in it as well.” ▷ 1:53:27 Deliberate Cold Exposure Behaviors “So today I did three minutes at 49 degrees Fahrenheit... the 20 seconds at 49 degrees... was really a good number because time and temperature do matter. But, you know, you can do 20 seconds at a colder temperature... or you can do a minute or longer at a warmer temperature.” ▷ 1:53:27 Cold Plunge Tools “So today I did three minutes at 49 degrees Fahrenheit... I have a cold tub.” ▷ 1:58:11 Wait a Few Minutes Between Sauna and Cold Plunge Behaviors “And so now I wait, like I wait like a few minutes before going in.” ▷ 2:09:32 Peloton Bike Tools “I typically, I do a lot of high intensity interval Tabatas on a stationary cycle.” ▷ 2:09:32 High-Intensity Interval Training Behaviors “I typically, I do a lot of high intensity interval Tabatas on a stationary cycle... I tend to do that at least three times a week.” ▷ 2:13:01 Sauna Tools “And then I always have my sauna on preheating up, takes about an hour and a half. And I get it to about 189 degrees Fahrenheit.” ▷ 2:21:49 Sauna Use Behaviors “people that use it four to seven times a week have greater than 60% reduction in dementia and Alzheimer's disease risk compared to once... If men use the sauna four to seven times a week, it's a 50% reduction in cardiovascular-related mortality compared to one time a week.” ▷ 2:36:04 Hot Bath at 104°F for 20 Minutes Behaviors “the hot bath at around 104 degrees Fahrenheit... it's 20 minutes from the shoulders down. And that is like a very robust activation in heat shock and in brain-derived neurotrophic factor.” ▷ 2:37:39 Long Runs Behaviors “I also like to do long runs. I really, it's like long being like three miles... the runs for me are, are for my brain and there, I get this mind wandering effect where I daydream and I think about things. I work through problems. I get creative.” ▷ 2:38:48 Strength Training Behaviors “I do not do enough strength training and I have to do it... because muscle mass is also extremely important for aging as well” ▷ 2:44:22 Infrared Sauna Tools “There have been some studies coming out of Japan. They, they use infrared sauna. They have this whole protocol. It's called weigh on therapy.” ▷ 2:44:32 Infrared Sauna With Waon Therapy Protocol Behaviors “They have this whole protocol. It's called weigh on therapy. And they, they, they, they get people in infrared saunas and then they wrap them in a towel and like they stay warm for X amount. So it's like the whole protocol ends up being like an hour long.” ▷ 2:46:40 Hot Bath Tools “hot baths are, I think a good alternative modality for heat stress, compared to like a regular sauna.”