In this episode 15 protocols
▶ 3:47 Grapeseed Extract Supplements “In fact, I take 400 to 800 milligrams of grapeseed extract, usually with a meal, it's just part of my standard supplementation stack, every single day. But I do that mainly for its effects on vascular function and blood flow and a few other effects that grapeseed extract has been related to, okay?” ▷ 8:38 NR Supplements “So I do indeed take an NMR supplement every day. I take 500 milligrams of NMR... I find that when I take NR and NMN in the morning, so typically I do this before my first meal... I'll take my NR and NMN sometime, usually within about an hour or two of waking up and typically at least 30 minutes to two hours before my first meal.” ▷ 8:50 NMN Supplements “I take sublingual NMN. So I'll take anywhere from one to two grams of NMN as a sublingual powder, which as the name suggests, you put it under your tongue and it dissolves there... I'll take my NR and NMN sometime, usually within about an hour or two of waking up and typically at least 30 minutes to two hours before my first meal.” ▷ 13:32 NAD Infusion Tools “There are companies that can come to your house or you can go to a facility and they will give you an NAD infusion. So they will infuse you directly with NAD into the vein... I've taken anywhere from 500 to 1,000 milligrams of NAD by infusion. I did that at times when I was feeling particularly run down, post illness.” ▷ 14:55 Adjust NAD Infusion Rate Slower Behaviors “You can have the person administering the infusion adjust the rate of the infusion so that the drip is slower, which makes it more tolerable as opposed to trying to get the whole infusion bag in there in 45 minutes or less.” ▷ 15:35 Do NAD Infusions Earlier in the Day Behaviors “I was still able to fall asleep that night just fine. Although I did make it a point to do this earlier in the day. I have heard of some people doing NAD infusions later in the day and having challenges with sleep.” ▷ 24:01 Get Sufficient Quality Sleep Behaviors “Perhaps the most fundamental and important of which is to get sufficient amounts of quality sleep each night. We know that not doing that can indeed reduce your lifespan.” ▷ 24:54 Zone 2 Cardio Behaviors “A minimum of 180 to 220 minutes of so-called zone two cardio per week, okay? So that's cardio that you can carry out while still maintaining a conversation, but should you increase the intensity anymore, you would have a hard time completing your sentences.” ▷ 25:11 VO2 Max Work Behaviors “But in addition to that, also doing some VO2 max work, so getting your heart rate way, way up at least once per week.” ▷ 25:16 Weight Machines Tools “And also of course, doing resistance training, either with weights, machines, or body weight.” ▷ 25:16 Resistance Training Behaviors “And also of course, doing resistance training, either with weights, machines, or body weight, doing that at sufficient intensity, six sets minimum per body part per week to maintain not just muscular size and strength but equally important perhaps even more important maintaining nerve to muscle connectivity.” ▷ 25:16 Weights Tools “And also of course, doing resistance training, either with weights, machines, or body weight.” ▷ 25:46 Quality Nutrition Diet “So again, exercise, sleep, quality nutrition, quality social connection... all of these things are so key.” ▷ 25:57 Morning Sunlight Behaviors “And of course, getting morning sunlight, all of those things combined to have a huge outsized effect compared to anything that you could take in pill capsule or infusion... Get those right and get that morning sunlight to set your circadian rhythm because of course your circadian rhythm is what anchors it all.” ▷ 26:16 Stress Modulation Behaviors “Get those basics of sleep, sunlight, nutrition, movement, stress modulation, or stress control, I should say, and relationships down.”