In this episode 22 protocols
▶ 5:54 Influence vs Concern Exercise Behaviors “Take a standard piece of paper, draw a line down the middle, concern on one side, influence on the other. And you just take the time to write down the things that are occupying your waking hours.” ▷ 8:57 Avoid Electronic Device Light Right Before Bed Behaviors “And that's where the power. That's what I think the algorithm is trying to do is figure out a way to take that power away from you and put it back into their hands. But it's optional.” ▷ 12:04 Reduce Phone Screen Time to Under 1 Hour Per Day Behaviors “So we decided that in January of this year, we're going to try to drive our screen time per day to under an hour for total phone usage. I think phone calls, we were able to strip out of that.” ▷ 12:20 Use a Laptop Instead of a Phone for Social Media Behaviors “Now for clarity, I was still doing a lot of the stuff that I was doing on my phone, but I forced it over to my laptop, which was a really interesting experience because it's way less sticky on that platform. So Instagram on your laptop sucks.” ▷ 13:30 Get Outside and Look at the Sun in the Morning Behaviors “I've heard you say it's the best time to have electronic device light. Yeah, real bright in a dark room. Right before bed, right? If you really want to maximize, make sure you do it first thing in the morning too and don't get outside and look at the sun.” ▷ 33:15 Sauna Tools “Yeah, but I go into the sauna at 220 degrees Fahrenheit, you know, which I do. I'm very heat tolerant, not as cold tolerant.” ▷ 33:18 Cold Exposure Behaviors “I like to do cold shower, cold plunge or whatever, like, you know, low forties now. All right. To me, there is nothing as reliable and provided you don't like jump into an ice hole or something stupid like that, or do, you know, hyperventilation breathing and then jump into cold water, which has killed people.” ▷ 35:04 Heat-Cold Contrast Protocol Behaviors “When I went down to Jocko's, he specifically had me do a heat cold protocol because I like to do three rounds of each. Okay. You know, heat at somewhere about, you know, 210, 215, maybe as high as 220.” ▷ 39:29 Wind Tunnel Tools “But if even that idea makes you a little bit uncertain, there's now enough wind tunnels around, commercial wind tunnels. There's down, there's Oceanside Wind Tunnel. There's one in LA. There's one in San Diego.” ▷ 40:47 Automatic Activation Device Tools “The automatic activation devices, which are computers sensing fall rate, barometric pressure with a firing criteria, which will fire your reserve for you if you do nothing, which has hundreds of documented saves, by the way, for an unconscious jumper or whatever it may be.” ▷ 1:12:57 Nattokinase Supplements “As a result I decided to start supplementing with natokinase which can naturally help reduce LDL cholesterol And it did In a follow test I could confirm that this strategy worked” ▷ 1:45:16 Add Three 30-Minute Cardio Sessions If You Hate Cardio Behaviors “It grows in volume when people successfully diet, when they take their existing exercise program and just add three 30-minute sessions of cardio. But here's the caveat. if they hate cardio.” ▷ 2:30:13 Start the Day With a Small Act of Discipline Behaviors “I would say start as early as you can with some semblance of a discipline act. If you don't want to do the bed, drink a 16-ounce glass of water in the morning before you have a cup of coffee.” ▷ 2:30:15 Hydrate First Thing in the Morning Diet “If you don't want to do the bed, drink a 16-ounce glass of water in the morning before you have a cup of coffee. Not many people enjoy doing that, especially if it's not flavored with something.” ▷ 2:30:29 Mouth Tape Tools “how much better you feel when you hydrate a little bit after you sleep with your mouth tape, of course, on your sleep metrics, because you have to have a competition with your wife on who's winning the sleep score.” ▷ 2:31:13 Prepare Food the Night Before a Busy Day Behaviors “It's the choice to the night before you go to bed, if you know you're going to have a busy day, meal prep, or if you're going to have a breakfast that is other than ready to eat or complicated, do all the prep work beforehand.” ▷ 2:31:18 Do Either Jujitsu or a Workout, Not Both Hard on the Same Day Behaviors “I will either do jujitsu or workout i generally don't do both as i'm getting older as well i see the utility in both and the lack of utility and doing both very hard in the same day because man you can auger yourself in with a little bit too much.” ▷ 2:31:25 Eat a Healthy Breakfast Diet “Oh great, posting on Instagram, look, I'm cutting up asparagus so I can put it into my omelet. But in the next morning when it's ready to go and you actually have a healthy breakfast over something far less healthy, the difference in your life and the difference in your energy and your thought process and all those things continue to build.” ▷ 2:31:39 Sweat Once Per Day Behaviors “I try to get people or advocate sweat or get as close to sweat as you can once a day. For some people, that's just getting off the couch and walking around.” ▷ 2:31:56 Exercise Earlier in the Day Behaviors “If I push my physical exertion until later in the day, I am far more likely to push it off until the next day. So I try to bring it a little bit earlier into my day.” ▷ 2:52:56 Hang Your Food in Bear Country Behaviors “Yeah, wear your bear bell. Hang your food, wear your bear bell.” ▷ 2:52:56 Bear Bell Tools “Yeah, wear your bear bell. Hang your food, wear your bear bell.”