In this episode 17 protocols
▶ 10:55 Repeated Handwritten Review of Study Material Behaviors “I have to go over the same page over and over and over and over again. While Jennifer can look at that page while she's, you know, quizzing me, she'll learn it right then as she's chilling on anything about it.” ▷ 11:41 Learn Material in Layers Behaviors “And then from there, I'll go back through and relearn again. So I'll learn the bulk of it. But then I'll go through and learn the small things within that.” ▷ 11:45 Study Medications Stepwise Behaviors “So if it's a medication, I'll learn what the medication does. First, I'll learn how to even say the medication because these medications aren't like, you know, like alputyrol. No, it's very big words.” ▷ 21:45 Check Study Material During Night Wakings Behaviors “What it requires is when I'm at two o'clock, it's two o'clock in the morning and my brain is thinking about a fucking drug and I got to get up and look in my book to see what that drug is how I remember it.” ▷ 37:59 Study Four Hours Per Day Behaviors “Every day of my life, that's what I must do just to retain what I learned. Four hours plus a day, I go through and do that.” ▷ 46:31 Do Things You Do Not Want to Do Behaviors “when people do something they don't want to do. like add three hours of exercise per day or per week... This brain area gets bigger.” ▷ 48:54 Repeat Hard Efforts Daily Behaviors “But if you don't do it the next day, or if you do it the next day and you enjoy it because, hey, I did it yesterday... Guess what? The anterior mid-singulate cortex shrinks again.” ▷ 1:16:05 Work on Injuries During Weight Loss Behaviors “Because then when you're 300 pounds, you're going to go out to lose weight, you could probably get injured. So then you got to work on the injury, and then you get even more depressed.” ▷ 1:18:16 Quit Alcohol and Weed Behaviors “I said, well, here's what I know. Quit alcohol and weed for you.” ▷ 1:18:24 Exercise Bike Tools “get on a exercise bike and pedal in the morning like someone's chasing you with a poison dart till you want to puke” ▷ 1:18:24 Delay Eating Until 2 p.m. Behaviors “don't eat until 2 p.m get on a exercise bike and pedal in the morning like someone's chasing you with a poison dart till you want to puke and i was kind of half joking right and then uh two months later he was like i haven't had a drink i lost 30 pounds he lost that 60 pounds he never went back” ▷ 1:18:24 Morning Vigorous Exercise Bike Session Behaviors “get on a exercise bike and pedal in the morning like someone's chasing you with a poison dart till you want to puke” ▷ 1:24:00 Sauna Tools “ice baths saunas sleep nutrition all this shit so fucking important dude” ▷ 1:24:00 Ice Baths Tools “ice baths saunas sleep nutrition all this shit so fucking important dude” ▷ 1:24:00 Sleep Behaviors “ice baths saunas sleep nutrition all this shit so fucking important dude” ▷ 1:49:01 Morning Bright Light Exposure Behaviors “you know like i'm big on people getting sunlight in the morning so they set their circadian rhythm and get better sleep” ▷ 1:49:37 Reduce External Distractions for Introspection and Creation Behaviors “The external world had to go away.”