In this episode 18 protocols
▶ 21:30 Morning Sunlight Exposure Behaviors “It would be, you know, like get some morning sunlight in your eyes to stimulate your suprachiasmatic nucleus by way of your retinal ganglion cells. It's basically get sunlight in your eyes in the morning and set your circadian clock.” ▷ 24:09 Self-Testing on Material Behaviors “My understanding of the research is that we need to test ourselves on the material. The testing is not just a form of evaluation. It is a form of identifying the errors that help us then compensate for the errors and learn.” ▷ 24:29 Active Learning Behaviors “The way the brain works, right, is not, it doesn't memorize things like a computer, but it has to be active learning. You have to actively engage.” ▷ 35:09 Get Enough Sleep Behaviors “My recollection is that the number one thing is to make sure you get enough sleep at night so you experience enough of these spindles.” ▷ 36:14 Daytime Exercise Behaviors “But exercise is a particularly important part of getting the motor system tuned up. And it's thought that the REM, rapid eye movement sleep, may be involved in that.” ▷ 1:12:01 Education and Cognitive Challenge Behaviors “One possibility is that the more you exercise your brain with education the more reserve you have later in life.” ▷ 1:12:31 Increase Reading Speed Slightly While Retaining Comprehension Behaviors “I'll intentionally try and read a little bit faster, while also trying to retain the knowledge I'm reading.” ▷ 1:14:05 Adjust Podcast or Audio Playback Speed for Engagement Behaviors “I'll adjust the rate of the audio where I have to engage cognitively and I know I'm in a mode of retaining the information and learning.” ▷ 1:15:27 Transient, Controlled Stress Behaviors “It turns out stress that is transient, you know, that is only for a limited amount of time that you control is good for you. It's good for your brain. It's good for your body.” ▷ 1:17:56 Claude AI Tools “Where do you suggest people start? So I have started using Clawed AI. Okay. This was suggested to me by somebody expert in AI as an alternative to ChatGPT.” ▷ 1:18:03 Google Gemini Tools “but I'll tell you, I really like the aesthetic of Claude AI. It's a bit of a softer beige aesthetic.” ▷ 1:18:41 ChatGPT Tools “Use ChatGPT. How should people start to explore AI for sake of getting smarter, learning knowledge, just for sake of knowledge, having fun with it?” ▷ 2:13:02 Walking or Jogging for Idea Generation Behaviors “I get my best ideas, not sprinting on the beach, but just either walking or jogging.” ▷ 2:13:27 Take Notes on Ideas During Walks or Runs Behaviors “And so inevitably, I come back to my office, and I can't remember any of those great ideas. What do you do about that? Well, now I take notes.” ▷ 2:13:35 Voice Memos Tools “Well, now I take notes. Okay. Voice memos? Yeah.” ▷ 2:14:26 Wordlessness Behaviors “This idea that allowing oneself or creating conditions for oneself to enter states throughout the day or maybe once a day of very minimal sensory input. No lecture, no podcast, no book, no music, nothing.” ▷ 2:16:14 Take a Break When Stuck Behaviors “If you're having trouble with some concept or, you know, you don't understand something, you're beating your head against the wall. Don't, stop, stop.” ▷ 2:17:03 Sleep on a Problem Behaviors “You're struggling with some problem at night, and you go to bed and you wake up in the morning, ah, that's the solution.”