In this episode 50 protocols
▶ 12:06 Soleus Pushups Behaviors “What this means is that if you're somebody who cares about blood glucose regulation, you want to keep your metabolism running, please don't stop exercising the other ways that you exercise. But if you're somebody who wants to maximize your health, doing these soleus pushups fairly continuously while seated is going to be beneficial.” ▷ 25:12 Zone 2 Cardio Behaviors “For me, the goal is always to get either 60 to 75 minutes of jogging. So this would be so-called zone two cardio.” ▷ 28:21 Weight Vest Tools “Something that I've really started utilizing more recently... is I purchased one of these weight vests that can be anywhere from 10 to 50 pounds.” ▷ 29:01 Weighted Walking or Hiking Behaviors “The weight vest is a terrific way to get some additional work. Then as you'll find, if you wear a weight vest, it is additional work on say a shorter hike.” ▷ 33:37 Weighted Backpack Tools “A weighted backpack, or even just any kind of strong sack that you can put over your shoulders or even carry in your arms, it's going to work out. It's going to work exceedingly well to build in some extra requirement for effort.” ▷ 34:58 Leg Resistance Training Behaviors “I train my legs on Monday. So that includes quadriceps, hamstrings, and calves.” ▷ 39:15 Resistance Training Warmup Behaviors “Leg workouts, like all resistance training workouts for me, consist of about... 10 minutes of warming up.” ▷ 39:15 Limit Resistance Training Session Length Behaviors “Leg workouts, like all resistance training workouts for me, consist of about, again, I'm not neurotically attached to this, but about 10 minutes of warming up and then about 50, five, zero to 60 minutes of real work.” ▷ 41:39 Train Each Muscle Group About Twice Per Week Behaviors “For me, it's really training each muscle group twice per week, once directly, and then once indirectly, either during another weight training workout or during a cardiovascular... workout.” ▷ 41:55 Use Two Exercises Per Muscle Group Behaviors “I generally pick two exercises per muscle group... it's probably wise to at least consider doing at least two exercises per day, two exercises per muscle group, probably three maximum.” ▷ 42:17 Choose Exercises You Can Perform Safely Behaviors “And the key thing to emphasize for that variable is that you need to be able to perform the movement safely.” ▷ 43:11 Use One Stretch-Biased and One Peak-Contraction Exercise Per Muscle Group Behaviors “For each muscle group, try and find an exercise in which you get that muscle into a weighted stretch position.” ▷ 46:20 Alternate Heavy and Moderate Rep Months Behaviors “For about a month, so three to four weeks, I will do all my resistance training in the repetition range of about four to eight repetitions... And then for the next month, switch to repetition range that's closer to eight to 12, maybe even 15 repetitions per set.” ▷ 51:20 Heat-Cold Contrast Behaviors “On Tuesdays, I do a series of heat cold contrast. In other words, I get really, really warm and then I get really, really cold.” ▷ 51:32 Sauna Tools “The way I do that is by getting into a hot sauna... and I'll get in for about 20 minutes. Sometimes 15, but usually 20 minutes.” ▷ 51:47 Ice Bath Tools “Then I get out and then I will get into an ice bath or a cold water bath that's about 45 to 50 degrees Fahrenheit... I will do anywhere from three to five rounds... of heat for about 20 minutes and cold for about five minutes.” ▷ 52:06 Hot Bath Tools “If I don't have access to my sauna and my ice bath, what I can do if I'm traveling is I will take a hot bath and then alternate with cold shower, hot bath, cold shower.” ▷ 57:44 Avoid Cold-Water Immersion Immediately After Training Behaviors “If you do deliberate cold exposure, in particular ice baths or getting into very cold water, immediately after an endurance training session or a strength and hypertrophy session, it can indeed, yes, it can disrupt or prevent some of the adaptations that you are seeking.” ▷ 59:28 Torso Resistance Training Behaviors “On Wednesday, we get back to a resistance training workout... the resistance training workout that I emphasize on Wednesday is one in which you train your torso.” ▷ 1:05:07 Train the Neck Behaviors “I am a big believer in training the... vitally important aspect of total body stability, strength and safety... which is the neck... keeping that neck strong, at least through some very light work to moderate weight work, very, very important.” ▷ 1:07:38 Weight Plate for Neck Training Tools “I'll train neck by wrapping a plate in a towel... and then moving the neck from side to side or front or back.” ▷ 1:08:53 Moderate-Intensity Cardiovascular Session Behaviors “The cardiovascular session on Thursday... is going to be about... 35 minutes... The goal of this workout is to tap into... that range of endurance where your heart rate is elevated quite a bit more than zone two, but that you're not really going all out sprint.” ▷ 1:10:23 Treadmill Tools “Sometimes it has to be on a treadmill if I'm traveling.” ▷ 1:13:58 Jump Rope Tools “I also sometimes will travel with a jump rope. I always try and travel with a jump rope.” ▷ 1:15:17 Morning Sunlight Exposure Behaviors “She's doing each morning while getting sunlight, which of course is an essential health protocol.” ▷ 1:16:52 High-Intensity Interval Training Behaviors “Friday is high intensity interval training... what I'm trying to do on Friday is get my heart rate way, way up.” ▷ 1:17:58 Assault Bike Tools “These high intensity interval training for me, ideally would be on, so-called a salt bike or airdyne bike.” ▷ 1:20:26 Skier Machine Tools “Or using a, for instance, a skier or the skier machine, or any number of different cardiovascular training tools.” ▷ 1:22:05 Rower Tools “The airdyne or a salt bike or the rower is really a safer option for me.” ▷ 1:22:58 Arms-Calves-Neck Training Day Behaviors “Saturday is when you train arms, calves, and neck.” ▷ 1:29:43 Shift Workouts by One Day When Needed Behaviors “I do believe that any one of these workouts... can be shifted either one day forward or one day back... in order to make sure that you get everything done across the week.” ▷ 1:30:13 Get Three Weekly Endurance Sessions Behaviors “Once a week, you're going to get some long endurance in. Another day during the week, you're going to make sure that you get a kind of moderate, faster endurance workout in. And then one other day during the week, you're going to get an all out sprint, high intensity, cardiovascular exercise workout in.” ▷ 1:33:17 Mind-Muscle Connection Behaviors “During all resistance training, that mind muscle link is really important.” ▷ 1:33:55 Relax Between Sets Behaviors “In between sets, what I really strive to do is to bring my heart rate down as much as possible, calm myself down as much as possible.” ▷ 1:37:38 Skip Training After a Terrible Night of Sleep Behaviors “More often than not, if I'm not sleeping well, I've had a terrible night's sleep, the next day I will just skip training that day.” ▷ 1:39:08 NSDR Behaviors “What I will do is a 10, but ideally in that case, a 30 or even 60 minutes non-sleep deep rest... you will also find that it will restore your ability to perform mental and physical work.” ▷ 1:40:12 Train Fasted Behaviors “I personally prefer to do my cardiovascular work, not having eaten anything in the previous three to 10 hours... But in terms of training, I like to train fasted, and that includes the resistance training workouts.” ▷ 1:41:02 Eat Starchy Carbohydrates the Night Before Morning Leg Training Diet “I'll make sure that the night before I'm ingesting some starch, some carbohydrate, like rice or pasta or something of that sort, to make sure that when I do that morning leg workout, I have enough glycogen in the muscles.” ▷ 1:41:54 Post-Resistance-Training Meal With Starches and Protein Diet “Then I eat some starches after I train, and I also ingest some protein in the form of a protein drink or a meal that includes some protein food.” ▷ 1:41:56 Protein Drink Supplements “I also ingest some protein in the form of a protein drink or a meal that includes some protein food.” ▷ 1:43:12 Static Stretching Behaviors “Static stretching that is holding a stretch and, in fact, exhaling and relaxing the midsection and torso and relaxing into the stretch.” ▷ 1:44:32 Standing Desk Tools “I also have a standing desk, so during the day at work... I'll try and do some static stretching.” ▷ 1:46:28 Grip the Weight Tightly During Lifts Behaviors “You will actually be stronger in moving that dumbbell with the arm that happens to be moving if you grip the handle very tightly.” ▷ 1:47:07 Relax Core and Fists to Promote Relaxation Behaviors “If you want to relax, try and use long exhales, maybe even physiological sighs, and really concentrate on mentally and physically relaxing, in particular your core and your fists.” ▷ 1:48:29 Dead Hang From a Bar Behaviors “One of those includes the ability to hang from a bar for a minute or longer... an interesting and important metric of your health.” ▷ 1:50:15 Reduce Training Volume if You Might Be Getting Sick Behaviors “If I have a little tiny sniffle... I'm not going to do my typical workout. I might stop it about 15 minutes earlier... by simply reducing the total number of sets. I probably wouldn't do any sets to failure.” ▷ 1:51:06 Take a Hot Shower When You Might Be Getting Sick Behaviors “I'm also careful to get home, take a hot shower, not stress myself out.” ▷ 1:51:18 Do Not Train When Sick Behaviors “I have a real sniffle, a cold, I'm not feeling well, or I think I might be coming down with a flu. I absolutely do not train” ▷ 1:51:43 Ramp Back Up After Illness or Layoff Behaviors “I do believe that because your body is a bit untrained, it's not ideal to jump right back in there, and you're not going to be able to get out of bed, you're not going to be able to get into maximum training and to take one, maybe two weeks of ramping up to the full duration and intensity of workouts,” ▷ 1:52:42 Deliberately Slow Breathing After Training Behaviors “And that's to do three to five minutes of deliberately slow breathing.”