In this episode 35 protocols
▶ 7:01 Be Calm and Focused During Learning Behaviors ▷ 7:11 Spike Adrenaline Immediately After Learning Behaviors ▷ 7:21 NSDR or Shallow Nap After Learning Behaviors ▷ 7:35 Optimize Sleep After Learning Behaviors ▷ 8:07 Avoid Recreational Adderall Behaviors ▷ 9:01 Get a Good Night's Sleep Behaviors ▷ 9:01 Stay Properly Hydrated Behaviors ▷ 9:01 Be Well-Nourished Diet ▷ 9:09 Exercise Fasted Behaviors ▷ 9:11 Eat Before Exercise Diet ▷ 14:57 Avoid Hyperthermia Behaviors ▷ 16:33 Avoid Hypothermia Behaviors ▷ 23:32 Avoid Cold Water Swimming Alone Behaviors ▷ 37:44 Palmar Cooling Behaviors ▷ 49:44 Cool the Face for Heat Dumping and Recovery Behaviors ▷ 52:56 Warm the Hands, Feet, and Face to Raise Core Temperature Behaviors ▷ 55:16 Cool the Bottoms of the Feet for Heat Dumping and Recovery Behaviors ▷ 55:40 Wear a Ski Mask to Warm the Face Tools ▷ 56:19 Use a Frozen Juice Can or Very Cold Soda Can for Hand Cooling Tools ▷ 57:03 Avoid Cooling the Core Directly Before or After Training Behaviors ▷ 1:02:40 Cryotherapy Tools ▷ 1:02:51 Cold Bath Tools ▷ 1:04:16 Cold Plunge Tools ▷ 1:04:16 Cold Shower Tools ▷ 1:04:16 Ice Bath Tools ▷ 1:04:22 Use Cold Exposure for Brown Fat Thermogenesis or Mental Resilience Behaviors ▷ 1:05:29 Cool the Body Back to Baseline After Workouts Behaviors ▷ 1:07:03 Avoid Pre-Workout Drinks That Raise Body Temperature Behaviors ▷ 1:07:03 Avoid Thermogenic Compounds Before Workouts Supplements ▷ 1:09:00 Beer After Long Runs or Cycling Diet ▷ 1:09:23 Avoid Anything That Raises Body Temperature After Exercise Behaviors ▷ 1:12:50 Caffeine Supplements ▷ 1:14:19 Non-Steroid Anti-Inflammatories Supplements ▷ 1:19:46 Do Not Overcool Yourself Behaviors ▷ 1:19:50 Do Not Warm Yourself Up Too Much Behaviors