In this episode 14 protocols
▶ 3:50 Zone 2 Cardio Behaviors “You hear these days a lot about zone two cardio... 150, probably more like 180 to 200 minutes of so-called zone two cardio per week is good numbers to shoot for. What is zone two cardio? Zone two cardio is cardiovascular exercise... which you can just barely maintain a conversation.” ▷ 5:45 Increase Catecholamines Through Healthy Means Behaviors “So things that increase the catecholamines that we talked about earlier... It could be anything that increases the catecholamines... They are known to improve working memory. So modulating dopamine through healthy, ideally, means.” ▷ 8:20 Avoid Head Injury Behaviors “Currently, there are a lot of do nots. Don't hit your head too hard.” ▷ 14:07 Coordinated Physical Skill Learning Behaviors “It does seem, it really does seem that exercise that engages the neuromuscular connections more than cardiovascular exercise... anything that involves coordinated bodily training, learning new physical skills, dance, et cetera, really does seem to offset some of the loss of cognitive functioning in adults.” ▷ 25:10 Limit Blue Light During Night Shift Work Behaviors “What you need to do is to put yourself ideally in lighting conditions that limit the amount of blue light coming in at night or when you're doing that shift work... one of the best things you can do that's been shown to reduce cortisol levels at night while you're doing that shift work is to filter out some of the blue.” ▷ 26:49 Blue-Light Blocking Glasses Tools “So that is a use case for blue blockers or even for glasses that put you into more reddish conditions, provided you can still do the work you need to do safely. You will see a dramatic reduction in cortisol under those conditions.” ▷ 27:29 Colored Party Lights Tools “You can do this very inexpensively, by the way, by just getting some party lights. It doesn't have to be any fancy red light. This is not talking about red light panels.” ▷ 29:06 Adjust Eating Schedule for Shift Work Behaviors “And there are a few other tools about adjusting eating schedules and whatnot for shift work, but hopefully that gets you going, Julia.” ▷ 33:01 NSDR Behaviors “Non-sleep deep rest is very effective at restoring cognitive and physical vigor and can indeed offset some degree of sleep loss. It also gets you better at falling and staying asleep... they're really about 10 minutes to 20 minutes, sometimes 30 minutes long. You can do it for an hour, but most people won't do that consistently. You don't have to do them every day.” ▷ 33:54 Meditation Behaviors “Meditation typically... closing your eyes, focusing your concentration on a point just sort of at your forehead, concentrating on your breathing, redirecting your attention to your breathing if your attention drifts... can improve memory, can improve focus, and does seem to have some stress offsetting effects.” ▷ 34:57 Self-Directed Hypnosis Behaviors “Self-directed hypnosis of the sort that my colleague David Spiegel studies is more about solving a particular problem... So hypnosis is more about engaging neuroplasticity... self-directed hypnosis is, for instance, smoking cessation. By the way, the success with smoking cessation from hypnosis is far greater than the cessation with smoking from pretty much any other protocol.” ▷ 38:16 Delete and Reinstall Social Media Apps Only When Needed Behaviors “If it's social media that you're scrolling, I think you should do a delete and reinstall... if there are particular apps that you're struggling with, I would just delete them from your phone.” ▷ 39:22 Set App Timers Behaviors “So I think you can set timers.” ▷ 39:26 Grayscale Phone Screen Behaviors “You can try graying out the screen, getting rid of the color thing.”