In this episode 40 protocols
▶ 13:37 Continuous Glucose Monitor Tools “Would that not be useful? For healthy normals? Would that not have other applications? ... The goal was, can I use this for a healthy normal? Healthy normal applications? Will the insights be actionable? And they were, lo and behold.” ▷ 37:31 Delete Social Apps from Phone Behaviors “I also don't have, at least for two years, have mostly had no social apps installed on my phone. ... So I just don't have the apps on my phone to begin with.” ▷ 38:56 Airplane Mode or Keep Phone Out of Pockets Behaviors “Therefore, if your phone is in your pocket, just have it on airplane mode. I mean, it does not have a high cost. And then pending any revision, we can see, but while the jury's still out, I'm going to risk mitigate by taking this step.” ▷ 48:15 Deliberate Cold Exposure Behaviors “Cold exposure I use as consistently as is practical. ... I think it's incredibly helpful for mood regulation.” ▷ 48:19 Contrast Therapy Behaviors “One of the first things I did was find a few options for contrast therapy. ... I'd much rather have hot and cold water just in terms of sort of speed of heating. The Japanese approach, right for just speed of vasodilation, particularly for injury recovery.” ▷ 49:19 Whole Body Hyperthermia Behaviors “I've become increasingly interested, this was not in the four-hour body, but whole body hyperthermia, often excluding the head for depression. ... Right now, it's very interesting.” ▷ 50:21 Slow-Carb Diet Diet “Slow-carb diet, still use it all the time. It is not my default 24-7 as it used to be.” ▷ 51:47 Do Not Drink Calories Diet “So rule number one, don't drink calories. That's it. Very simple. So black coffee on sweetened tea. Great. Juice out. Anything with calories out.” ▷ 52:14 Do Not Eat Anything White Diet “Number two, don't eat anything white. Sounds pretty basic, right? Just don't eat anything that is the color of white or that could be white.” ▷ 52:56 30 Grams of Protein Within 30 Minutes of Waking Diet “And then eat 30 grams of protein within 30 minutes of waking up. Okay, got that.” ▷ 53:05 Build Meals from Vegetables, Beans/Lentils, and Protein Diet “And then there are a few buckets you can choose from, right? So you have vegetables, beans and lentils, and then some type of protein. ... And the lentils and the beans specifically ... add a lot of fiber and also inhibit appetite.” ▷ 53:13 Repeat the Same Meals for One to Two Weeks Behaviors “So you're going to come up with meals that you can follow without deviating for a period of one or two weeks. Just come up with the same meals.” ▷ 53:55 Cheat Day Behaviors “And then the redemption is take one day off per week and just go fucking crazy. That's cheat day. ... And cheat day, anything goes.” ▷ 54:09 Avoid Fruit, Fructose, and Added Sweeteners During the Week Diet “I left one out. No fruit during the week. So avoid fruit, avoid fructose.” ▷ 55:20 Avoid Domino Foods in the House Diet “If you have domino foods in the house, for instance, if you eat a lot of almonds or mixed nuts, and you're just going to sit there compulsively eating them while you're sitting at your laptop, don't have what I call domino foods in the house.” ▷ 55:20 Do Not Keep Domino Foods in the House Behaviors “If you have domino foods in the house, for instance, if you eat a lot of almonds or mixed nuts, and you're just going to sit there compulsively eating them while you're sitting at your laptop, don't have what I call domino foods in the house.” ▷ 57:33 Measure Results During Dieting Behaviors “I recommend most people kind of stick with the format for a handful of weeks and measure the results, right? So there are guidelines for how to measure the scale is a bit of a blunt instrument.” ▷ 57:47 Use the Scale if Extremely Overweight Tools “Scale is a bit of a blunt instrument. So there are other ways. But if you're extremely overweight, you can just use the scale.” ▷ 57:52 Fast or Reduce Calories After Cheat Day Behaviors “And fasting, I think, is fine. Or just ratcheting back your caloric consumption significantly.” ▷ 58:34 Glycogen Depletion Workout Before Cheat Day Behaviors “I would do a glycogen depletion workout beforehand, which is one of the things you can do to limit the damage on cheat day. Do a glycogen depletion workout beforehand.” ▷ 1:00:17 Whey Protein Supplements “Worst case scenario, use a protein of some type. ... Could be powdered whey protein. Whole food is going to do a lot more.” ▷ 1:00:31 Do Not Count Calories on Slow-Carb Diet Behaviors “No calorie counting. It tends to be self-limiting. When you're eating this much fiber and this much protein, it tends to be very self-limiting.” ▷ 1:06:57 DEXA Scan Tools “I think people should make use of relatively widely available tools like DEXA and so on to ensure that your composition, actually moving the way you think it's moving. Make sure you standardize your hydration for that as well as time of day.” ▷ 1:07:05 Standardize DEXA Conditions Behaviors “Make sure you standardize your hydration for that as well as time of day.” ▷ 1:31:38 Pushups Behaviors “If you do really intense kettlebell swings twice a week with proper weight and load and time under tension, and you do pushups a few times a week and handle a couple of other elements, you can get in pretty good shape.” ▷ 1:31:38 Kettlebell Swings Behaviors “It's like, look, if you do really intense kettlebell swings twice a week with proper weight and load and time under tension, and you do pushups a few times a week and handle a couple of other elements, you can get in pretty good shape.” ▷ 1:31:56 Core Work Behaviors “Okay, fine. Do some pushups and some core work.” ▷ 1:46:50 Transcendental Meditation Behaviors “I also started TM at that point. ... I do 10 to 20 minutes in the morning. So I am not currently doing the TM twice daily, 20 minutes.” ▷ 2:10:58 Ketogenic Diet Diet “That's where something like metabolic psychiatry comes in and the use of ketosis and the ketogenic diet, which appears to be very effective in some patients. ... For instance, after an extended fast, what if you started with a sub caloric ketogenic diet for a few days.” ▷ 2:14:59 Mantra Repetition Meditation Behaviors “Which would be more of the concentration practice of say a TM where you're repeating a mantra. Honestly, it could be any, in my opinion, empiricists will balk at this, but it could be really any nonsense syllable.” ▷ 2:15:21 Guided Meditation Behaviors “It might also be a guided meditation and I have no vested interest in this app, but I think the waking up app by Sam Harris is fantastic.” ▷ 2:15:26 Waking Up App Tools “I think the waking up app by Sam Harris is fantastic. I have used the introductory course ... multiple times when I'm getting back on the horse for meditation as a bit of a reboot.” ▷ 2:16:37 Spend Time in Silence in Nature Behaviors “But I have found that spending time in silence in nature without anything to do, disallowing myself from doing things, no note taking, no reading, et cetera. ... that does a lot for me with some persistent benefits.” ▷ 2:16:54 Extended Water-Only Fast in Nature Behaviors “I have spent a number of extended fasts in nature, just like water only by myself, no talking, no reading, no writing. ... What's extended seven days generally.” ▷ 2:21:00 Macadamia Nuts Diet “At the end of the day, it's like you just need some time in nature and a cold shower. And, and some fucking macadamia nuts and you'll be fine.” ▷ 2:27:27 Exercise Several Hours a Day in Nature Behaviors “For people who have the option to be in nature and just exercise several hours a day to exhaustion see how many of your problems seem to just go away just try that.” ▷ 2:39:49 Schedule Exercise and Movement in the First Part of the Day Behaviors “Whenever possible, and especially if I'm focused on physical activity ... I will try to schedule most of that for after lunch to ensure that I get in a lot of exercise and movement in the first portion of the day.” ▷ 2:40:12 Do Not Use Social Media First Thing in the Morning Behaviors “So, time on social media first thing in the morning is probably the most poisonous activity I could take part in.” ▷ 2:59:50 Lift Weights if You Only Do Yoga Behaviors “Just like if you spend all your time in a yoga class, maybe you should spend one day a week lifting weights.” ▷ 2:59:56 Do Yoga if You Only Lift Weights Behaviors “And if you spend all your time in the gym and you can barely touch your toes, maybe you should do some more downward dog. Try some yoga.”