In this episode 32 protocols
▶ 9:54 Warm-Up Before Exercise Behaviors “You should always warm up before you exercise. That warmup will not increase your body temperature or the muscle temperature to the point where it's going to diminish your work capacity, that it's going to harm your performance.” ▷ 9:54 Separate Cooling and Heating Protocols Behaviors “These are two separate protocols. You should always warm up before you exercise. That warmup will not increase your body temperature or the muscle temperature” ▷ 10:37 Palm Cooling Behaviors “If you're interested in doing more work, being able to do more sets and reps per unit time and feel better doing it, or to run further or to cycle further, then cooling the palms periodically, as I described in the previous episode, is going to be the way to go.” ▷ 10:56 Sauna Tools “If you're interested in getting growth hormone release, well then hot sauna, and I offered some other tools if you don't have a sauna in the episode on growth hormone and thyroid hormone, is going to be the way to go.” ▷ 11:25 Caffeine Supplements “If you enjoy caffeine before your workouts and you're accustomed to caffeine, meaning you drink it three or five times or more a week, 100 to 300 milligrams is a typical daily dose of caffeine.” ▷ 14:38 Physiological Sigh Behaviors “The way to relieve it is very simple. You do the physiological side that I've talked about in previous episodes of the podcast and elsewhere, which is a double inhale through the nose, very deep, and then a long exhale.” ▷ 18:32 Classify the Skill as Open Loop or Closed Loop Before Training Behaviors “You should always know before you try and learn a skill, whether or not it's open loop or closed loop... if you want to learn something, ask, is it open loop or closed loop?” ▷ 25:42 Choose an Attention Target Before Learning Behaviors “The second question should be, what should I focus my attention on? Auditory attention, visual attention, or proprioception? Should I focus on where my limbs are relative to my body or should I focus on the outcome?” ▷ 37:26 Maximize Repetitions Per Unit Time Behaviors “The neurobiological explanation for learning a skill is you want to perform as many repetitions per unit time as you possibly can. At least when you're first trying to learn a skill.” ▷ 38:49 Use Error Repetitions Behaviors “Reps are important, but making error reps is also important. In fact, it might be the most important factor.” ▷ 41:24 Continue Practicing After Errors Behaviors “If you walk away at that point, you've made the exact wrong choice... you want to continue, continue to engage at a high repetition rate. That's really where the learning is possible.” ▷ 44:12 L-Tyrosine Supplements “Now, if I were to just elevate my basal level of dopamine by taking, I don't know, 1,500 milligrams of L-tyrosine or something, that would be bad because the increase in dopamine would actually be much lower.” ▷ 44:37 Do Not Raise Dopamine Pharmacologically Before Motor Skill Learning Behaviors “For skill learning, motor skill learning, increasing your dopamine levels prior is not a good idea. It might help with motivation to get to the learning, but it's not going to improve the plasticity process itself and it's likely to hinder it.” ▷ 46:19 Include Uncoached Error-Recognition Periods Behaviors “There needs to be a period of each training session whereby the athlete or the person of any kind can simply pay attention to their errors without their attention being cued to something else.” ▷ 47:12 Generate Many Repetitions After a Coaching Cue Behaviors “If I'm told, look, you know, I'm standing a little wide, I need to tighten up my stance a little bit, great. But then I need to generate many repetitions from that tightened stance, okay?” ▷ 48:29 Idle Quiet Time After Training Behaviors “And then after the session, you need to do something very specific, which is nothing.” ▷ 53:18 Prioritize Sleep for Skill Learning Behaviors “And certainly, absolutely, sleep and quality sleep of the appropriate duration, et cetera, is going to be important for learning of all kinds, including skill learning.” ▷ 57:36 Use Errors Alone Early in Learning Behaviors “It's not just that you would only let errors cue your attention on the first session. You might do that for one session or five sessions.” ▷ 57:42 Keep Attention on One Specific Movement Feature Throughout a Session Behaviors “Once you're familiar with something and you're performing it well every once in a while... then you can start to cue your attention in very deliberate ways.” ▷ 1:06:02 Migrate Attention Across Features Only After Core Motor Pattern Is Learned Behaviors “As we get more and more skilled... that's when attention can start to migrate from one feature, such as the motor sequence, to another feature... But until we've mastered the core motor movements... that... seems to be suboptimal.” ▷ 1:09:52 Ultra-Slow Movements Behaviors “It appears that once you're hitting success rates of about 25 or 30%, that's where the super slow movements can start to be beneficial. But if you're still performing things at a rate of, you know, five or 10% correct... then the super slow movements are probably not going to benefit you that much.” ▷ 1:11:46 Metronome Tools “You can use a metronome to set a certain tempo, to set the cadence of your repetitions... You can start to use auditory metronoming for generating more movements per unit time and generating more errors and therefore more successes and more neuroplasticity.” ▷ 1:11:55 Swim-Cap Stroke-Cue Device Tools “For swimmers, there's actually a device... that actually goes in the swim cap that can cue you to when you need to perform another stroke.” ▷ 1:12:09 Metronome-Type Running Device Tools “For runners, there are other metronome type devices that through headphones or through a tone in the room, if you're running indoors or on a treadmill, will cue you to when basically you need to lift your heels.” ▷ 1:14:09 Use Metronoming for Speed Work Behaviors “If you figure out at what rate you are performing repetitions per unit time, and you want to increase that slightly, you set a metronome which is slightly faster than your current rate.” ▷ 1:25:24 Eye Movements to Expand Range of Motion Behaviors “If I want to extend my range of movement, first I want to measure my range of motion.” ▷ 1:33:46 Visualization Training Behaviors “In this study, they had people perform this five days a week... yes, it was 15 minutes per day, five days a week for 12 weeks.” ▷ 1:39:47 Use Coffee Before Training Only if It Improves Focus Diet “So for some people, it might be drinking a cup or two of coffee and getting hydrated before the training session. For some of you, it might be avoiding coffee because it makes you too jittery and your attention jumps all over the place.” ▷ 1:39:47 Hydration Before Training Behaviors “So for some people, it might be drinking a cup or two of coffee and getting hydrated before the training session.” ▷ 1:40:35 Alpha-GPC Supplements “The one that's particularly interesting and for which there really are a lot of data is alpha-GPC... typically is taken in dosages of about 300 to 600 milligrams. That's a single dose... For the cognitive effects, the dosages are much higher, up to 1,200 milligrams daily divided into three doses of 400 milligrams.” ▷ 1:43:55 Take Caffeine Before Physical Learning, Not After Behaviors “f caffeine is in your practice, or if you decide to try alpha-GPC, that you would want to do that before the training, take it before the training, use it, its effect should extend into the training, presumably throughout.” ▷ 1:48:23 Avoid Distracted Practice Behaviors “Whereas two hours of kind of haphazard, not really focused work, or where you're not generating very many repetitions because you're doing a few repetitions, then you're texting on your phone or paying attention to something else, that's not going to be beneficial.”