In this episode 30 protocols
▶ 4:16 Limit Exercise Intensity When Getting Sick Behaviors “"This is why it's probably not a good idea to exercise if you're already sick. And if you're veering towards sick, probably limit the intensity of any kind of interaction as best you can and just still yourself."” ▷ 6:07 Supported Catharsis Environment Behaviors “"That the solution does seem to be to get yourself into a supported environment of some kind that will allow you to go through a full catharsis... and then relaxation."” ▷ 6:44 Use Sleep as a Marker of Stress Load Behaviors “"But stress that impedes your sleep for three nights or more that shifts the pattern of dreams to more anxious dreams, that is more long-term stress. And for that, you need to take it seriously."” ▷ 8:46 Longer, More Vigorous Exhales Than Inhales Behaviors “"If your exhales are longer and more vigorous than your inhales, you're going to get calmed down."” ▷ 8:51 Longer, More Vigorous Inhales Than Exhales Behaviors “"If your inhales are longer and more vigorous than your exhales, you're going to become more alert."” ▷ 9:06 Box Breathing Behaviors “"And if you're, for instance, you do box breathing, inhale, hold, exhale, hold, inhale, this kind of thing, well, you're going to stay right where you're at."” ▷ 11:54 Self-Directed Hypnosis Behaviors “A. Daily or maybe every other day, hypnosis script that's about, it's self-directed hypnosis script of about 5 to 15 minutes, usually trying to get myself to be less pissed off about something that I'm really pissed off about, frankly.” ▷ 13:56 Nasal Breathing Behaviors “"So this winter, and always really, try and be a nasal breather all the time."” ▷ 15:19 Prebiotic Fiber Diet “"That is, well, prebiotic fiber seems to be very important, but the studies of fiber, at least as it relates to the microbiome, are somewhat controversial."” ▷ 15:34 Low-Sugar, Low-Alcohol Fermented Foods Diet “"People who eat one to four, you have to ramp up, servings of low-sugar fermented foods, this would be your kimchis, your natos, your sauerkrauts, your kefirs, your kombuchas, et cetera, per day, develop a very robust microbiome."” ▷ 16:23 Avoid Highly Processed Foods Diet “"One of the great ways to deplete your microbiome is to just eat highly processed foods."” ▷ 16:56 Cold Exposure Behaviors “"So the cold exposure thing is actually good for your microbiome... how cold should you make the water cold enough that it's really uncomfortable and you really, really want to get out, but you can safely stay in."” ▷ 17:36 Get Great Sleep Behaviors “"So great sleep is great for everything... And so things like getting great sleep, keeping your microbiome healthy, getting enough sunlight, et cetera, they provide a kind of buoyancy to all the organs and systems of your body."” ▷ 17:41 Get Enough Sunlight Behaviors “"And so things like getting great sleep, keeping your microbiome healthy, getting enough sunlight, et cetera, they provide a kind of buoyancy to all the organs and systems of your body."” ▷ 18:02 Limit Sugar Diet “"But if you improve your gut microbiome, it's very likely that your neurotransmitter systems will improve. Limiting sugar will help, et cetera, et cetera."” ▷ 18:10 Exercise Behaviors “"So there's reason to think that great sleep, solid nutrition, microbiome, social interactions, exercise, those are kind of the big five."” ▷ 25:16 Nap or Use NSDR Behaviors “"The rule with naps is nap if you want to, don't if you don't want. But not if it interferes with your nighttime sleep."” ▷ 25:40 Light Exposure at Desired Wake Time Behaviors “"Light, so get light when you want to be awake... It's going to be light is the most powerful way to shift. More light, awake. Less light, asleep."” ▷ 25:42 Use Temperature to Shift Sleep and Wakefulness Behaviors “"Temperature, you have to increase your body temperature to wake up. You have to decrease body temperature to go to sleep."” ▷ 26:04 Use Caffeine Early and Avoid It Late at Night Diet “"If you take a cold shower and you get some bright light and you get some exercise and you drink some caffeine, you can train your system to expect that at a certain time of day... But that also means not taking caffeine and cold showers and doing exercise late at night."” ▷ 26:37 Eat Breakfast to Shift Circadian Clock Diet “"Food is the other one. Eating, you can force yourself to eat breakfast, even if you're not a breakfast eater."” ▷ 26:42 Adopt the Local Meal Schedule When Traveling Diet “"This works when you travel, too. Just get onto the local meal schedule because you have a clock system in your gut, believe it or not. You want to synchronize that with your brain."” ▷ 32:08 Deliberate Adrenaline Release Practice Behaviors “"I think you can quickly see within about a week or so of doing some sort of deliberate adrenaline release... You see massive shifts in people's baseline level."” ▷ 32:54 Toastmasters Tools “"And some people will do toast masters and things like that. And it can work."” ▷ 37:57 Moderate Carbohydrate Intake Diet “yeah, well I'm an almond of war so I like those things they call carbohydrates, they um and I eat them in moderation and so I've never really been too extreme about any of this.” ▷ 39:07 One- to Three-Minute Post-Training Decompress Behaviors “"And at the end of training, I try and do a one-minute or three-minute decompress, not immediately look at my phone to kind of learn to shift from high-intensity kind of thinking to lower-intensity thinking and shift throughout the day."” ▷ 40:38 Timed Slow Controlled Exhale Test Behaviors “"There is one tool that's used in the freediving community and in other communities that you can use as a kind of thermometer of how well you're functioning... It's this carbon dioxide tolerance test."” ▷ 42:24 Track Resting Heart Rate and Heart Rate Variability Behaviors “"It's not perfect, but it works well enough that alongside things like resting heart rate, heart rate variability, et cetera, you can get a window into how well you're managing stress."” ▷ 42:49 Re-Establish Nervous System Buoyancy When Stress Markers Worsen Behaviors “"I think once your carbon dioxide discard rate starts to really get shorter and shorter, you're having trouble sleeping, I think it's time to focus on re-establishing that buoyancy to your nervous system."” ▷ 45:47 Transition Deliberately Into Periods of Rest Behaviors “"It's about moving down to the floor, kind of thinking and action, but then also deliberately back off, transition to periods of rest."”