In this episode 30 protocols
▶ 2:20 Consult a Board-Certified Physician Before New Protocols Behaviors “So anytime you are going to take on a new protocol, that means a behavioral protocol, or a nutritional protocol, or a supplementation protocol, you should absolutely consult a board-certified physician before initiating that protocol.” ▷ 2:42 Deliberate Cold Exposure Behaviors “And in general, when embarking on new protocols, in particular, if they involve strong stimuli, like changing temperature or placing yourself into unusual temperatures, I would encourage you to progress gradually.” ▷ 5:11 Zone 2 Cardio Behaviors “Zone two cardio is cardiovascular exercise that places you at a level where you can hold a conversation with a little bit of strain... Whereas if you were to push any harder... that you would have a hard time carrying out a conversation.” ▷ 8:27 15 Minutes of Moderate Exercise Before Cognitive Work Behaviors “If you are going to sit down to do some work that requires focus and working memory and cognitive attention... 15 minutes of moderate exercise done prior to that work bout could be very beneficial for you.” ▷ 10:06 NSDR After Learning Behaviors “So the simple sequence here is get energetic and alert, do that prior to the learning bout, engage in the cognitive work or learning bout, and then mindfulness meditation, NSDR, and so forth should follow.” ▷ 23:02 Use Glabrous Skin Cooling for Hyperthermia or Performance Behaviors “One way to avoid that is to cool the appropriate surfaces of your body and the appropriate surfaces in this case are the upper cheeks, or I would say the upper half of the face, the palms of your hands and the bottoms of your feet.” ▷ 25:13 Avoid Inefficient Body-Surface Cooling for Core Temperature Reduction Behaviors “And again, just cooling off the back of your neck or the top of your head or your torso with a towel is going to be the least efficient way to lower core body temperature and might even increase body temperature under certain conditions.” ▷ 41:00 Progressive Cold Exposure for Resilience Behaviors “So one option is to simply say, okay, I'm going to force myself to get into the cold shower for one minute... Or I'm going to get into the ice bath for one minute.” ▷ 45:30 Use the Walls Method During Cold Exposure Behaviors “The first one involves counting walls. Now, what do I mean by walls? I mean, the sensation of, no, I don't want to do this... and you're able to stay in for even just 10 seconds longer, that means you've traversed yet another wall.” ▷ 51:59 Controlled Breathing During Cold Exposure Behaviors “One way to do that is through double inhales through the nose and extended exhales through the mouth, or simply by trying to control your breathing and reduce the pace of your breathing and increase the volume of your breath.” ▷ 52:46 Do Cognitive Tasks During Cold Exposure Behaviors “In fact, one thing that I sometimes recommend is that people try and engage in some sort of cognitive exercise while in the cold, not as a form of distraction, but as a way to maintain clarity of thinking.” ▷ 58:00 Get at Least 11 Minutes of Cold Exposure Per Week Behaviors “There are a few in humans that point to a threshold of 11 minutes total per week, so that's total throughout the week divided into two or four sessions of two or three minutes or so.” ▷ 1:07:26 Cold Water Immersion for Dopamine and Mood Behaviors “The subjects also experienced a 250% increase in dopamine concentration. Which, while not 530%, as it was with norepinephrine, is still a very large increase in baseline levels of dopamine.” ▷ 1:25:16 Intermittent Fasting Behaviors “So for you fasters or your intermittent fasters out there, if you really want to get fancy, you can do your deliberate cold exposure when you are fasted.” ▷ 1:25:25 Avoid Cold Exposure With a Very Full Stomach Behaviors “I certainly wouldn't recommend doing it with a very full stomach in any case.” ▷ 1:26:01 Caffeine Supplements “You can also do a combined protocol whereby you ingest caffeine 60 to 120 minutes before the deliberate cold exposure... in this case, it was 300 milligram dose of caffeine.” ▷ 1:28:55 Coffee Diet “I think there are a number of reasons why... ingesting a cup or two of coffee an hour before your ice bath, maybe fasted as well, could be quite beneficial for increasing dopamine over quite extended periods of time.” ▷ 1:30:42 End With Cold and Reheat Naturally for Metabolic Effects Behaviors “You want to force yourself to reheat on your own after the deliberate cold exposure, meaning you wouldn't want to go from the cold shower to a hot shower or from the cold shower to a sauna.” ▷ 1:31:34 Induce Shivering for Metabolic Effects of Cold Exposure Behaviors “If you want to use deliberate cold exposure to increase metabolism, that you should make sure that you get to the point where you shiver.” ▷ 1:37:51 Avoid Cold Immersion for 4 Hours After Hypertrophy or Strength Training Behaviors “If your main goal is hypertrophy and strength, it is probably best to avoid cold water immersion and ice bath immersion in the four hours immediately following that strength and or hypertrophy training.” ▷ 1:40:04 Use Cold Exposure After Endurance, Skill, or Sprint Training Behaviors “I don't see any reason based on the literature to avoid deliberate cold exposure immediately after training again, unless your goal is hypertrophy and strength.” ▷ 1:46:50 Use Cold Exposure After Training to Reduce Soreness and Manage Intense Training Behaviors “If you are somebody who experiences a lot of delayed onset muscle soreness, taking a cold shower after your training or getting into a cold immersion after your training, even if it's a few hours later, ought to help.” ▷ 1:51:26 CoolMitt Tools “For that reason, Dr. Heller and some of his colleagues have developed a commercial product called the CoolMitt... It involves a glove that you put your hand into. It circulates water of a given temperature.” ▷ 1:52:49 Stop Exercising if Hyperthermic Behaviors “If someone is overheating, by all means, try and get them out of that heat, get them to stop exercising. You can die from hyperthermia.” ▷ 1:53:02 Use Additional Head or Neck Cooling if Someone Is Overheating Behaviors “That does not mean that it would be a bad idea to put cold, to put cold water on the top of their head. That probably would also help and perhaps on their neck.” ▷ 1:56:31 Use Palm Cooling Between Sets Behaviors “And what they find is that they see enormous increases in the total number of dips that people can do, but that doesn't mean that the person goes from being able to do 40 dips to being able to do 50 dips or 60 dips on that first set.” ▷ 2:01:45 Use Cold Water Bottles for Palm Cooling Tools “So a simple protocol that Dr. Heller passed to me is find a relatively cool object. So you could, for instance, fill two bottles with cold water, maybe put a few ice cubes in there.” ▷ 2:02:38 Warm Up Before Exercise Behaviors “So by all means, warm up to do your exercise, lubricate your joints and get into a place where you're not going to injure yourself doing whatever form of exercise you do.” ▷ 2:09:36 Do Deliberate Cold Exposure Early in the Day Behaviors “So the takeaway from this is deliberate cold exposure done properly will increase your core body temperature and make you feel more alert. So if you're doing it early in the day, that's probably terrific.” ▷ 2:09:50 Avoid Deliberate Cold Exposure Late in the Evening or Night Behaviors “However, if you do it too late in the day, evening or night, you're not going to be able to sleep.”