In this episode 35 protocols
▶ 7:01 Be Calm and Focused During Learning Behaviors “The four steps that I spelled out were to be calm and focused while working out, so one is trying to acquire or learn the new skill, cognitive skill or motor skill.” ▷ 7:11 Spike Adrenaline Immediately After Learning Behaviors “Then to have a spike in adrenaline. I mentioned ways to do that, using cold or breathing or other tools. Immediately after the learning episode.” ▷ 7:21 NSDR or Shallow Nap After Learning Behaviors “Then to incorporate what I call non-sleep deep rest, a 20 minute episode of a shallow nap or some other protocol like NSDR, non-sleep deep rest protocol.” ▷ 7:35 Optimize Sleep After Learning Behaviors “And then to try and optimize sleep later that night and the subsequent night.” ▷ 8:07 Avoid Recreational Adderall Behaviors “Some people are taking Adderall recreationally, something I don't recommend.” ▷ 9:01 Get a Good Night's Sleep Behaviors “So things like getting a good night's sleep, things like being properly hydrated, things like being well-nourished.” ▷ 9:01 Stay Properly Hydrated Behaviors “So things like getting a good night's sleep, things like being properly hydrated, things like being well-nourished.” ▷ 9:01 Be Well-Nourished Diet “So things like getting a good night's sleep, things like being properly hydrated, things like being well-nourished.” ▷ 9:09 Exercise Fasted Behaviors “I know some of you like to exercise fasted.” ▷ 9:11 Eat Before Exercise Diet “Some of you prefer to have food in your stomach or have eaten a couple hours before.” ▷ 14:57 Avoid Hyperthermia Behaviors “You want to avoid hyperthermia.” ▷ 16:33 Avoid Hypothermia Behaviors “Now you don't want to become hypothermic either. You can die from hypothermia, just like you can die from hyperthermia.” ▷ 23:32 Avoid Cold Water Swimming Alone Behaviors “I'm not recommending people do this necessarily unless you're certainly with somebody else who's skilled at doing it, which I was.” ▷ 37:44 Palmar Cooling Behaviors “What they essentially found was that cooling the palms, palmer cooling, allowed people, athletes and recreational athletes to run much further, to lift more weight and to do more sets and reps to a absolutely staggering degree.” ▷ 49:44 Cool the Face for Heat Dumping and Recovery Behaviors “Cooling the bottoms of the feet is a little trickier, but cooling the face could actually work as well.” ▷ 52:56 Warm the Hands, Feet, and Face to Raise Core Temperature Behaviors “One of the best ways to do that is to get warm socks on the bottoms of the feet, get gloves on the hands, and if it can be done safely to warm the face.” ▷ 55:16 Cool the Bottoms of the Feet for Heat Dumping and Recovery Behaviors “Cooling the hands or the bottoms of your feet or the face would be the ideal way to dump heat in order to be able to generate more output.” ▷ 55:40 Wear a Ski Mask to Warm the Face Tools “Now, it's kind of hard to do that without looking strange, like wearing a ski mask or something like that, but that is going to be more effective than covering and warming any other part of your body.” ▷ 56:19 Use a Frozen Juice Can or Very Cold Soda Can for Hand Cooling Tools “He said, well, you could take a frozen juice can if you have one of those or a very cold can of soda and you would want to pass it back and forth between your two hands.” ▷ 57:03 Avoid Cooling the Core Directly Before or After Training Behaviors “You don't want to cool the core if you want to cool the body, right? If it's a very hot day and you're going to train, getting into a cold car, you want to do an ice bath first. Sure, it will cool you down, but that's not going to be as effective as cooling the palms, the bottoms of the feet and the face.” ▷ 1:02:40 Cryotherapy Tools “Many people are now relying on things like cryotherapy, which requires a lot of expensive equipment.” ▷ 1:02:51 Cold Bath Tools “But a lot of people are using cold baths or ice baths or cold showers. And again, that's not going to optimize recovery.” ▷ 1:04:16 Cold Shower Tools “There is a time and a place for the use of the ice bath or the cold shower or the cold plunge. Those tend to be when you want to deliberately increase brown fat thermogenesis or when you want to deliberately work on mental resilience.” ▷ 1:04:16 Cold Plunge Tools “There is a time and a place for the use of the ice bath or the cold shower or the cold plunge. Those tend to be when you want to deliberately increase brown fat thermogenesis or when you want to deliberately work on mental resilience.” ▷ 1:04:16 Ice Bath Tools “There is a time and a place for the use of the ice bath or the cold shower or the cold plunge. Those tend to be when you want to deliberately increase brown fat thermogenesis or when you want to deliberately work on mental resilience.” ▷ 1:04:22 Use Cold Exposure for Brown Fat Thermogenesis or Mental Resilience Behaviors “Those tend to be when you want to deliberately increase brown fat thermogenesis.” ▷ 1:05:29 Cool the Body Back to Baseline After Workouts Behaviors “If you can cool the body back to its resting temperature... the sooner you can do that after a workout, the sooner that the muscle will recover, that the tendons will recover.” ▷ 1:07:03 Avoid Thermogenic Compounds Before Workouts Supplements “If you are taking a pre-workout drink, or you're ingesting a lot of caffeine or other substance to bring your body temperature up before exercise, you are limiting the amount of exercise that you can do.” ▷ 1:07:03 Avoid Pre-Workout Drinks That Raise Body Temperature Behaviors “If you are taking a pre-workout drink, or you're ingesting a lot of caffeine or other substance to bring your body temperature up before exercise, you are limiting the amount of exercise that you can do.” ▷ 1:09:00 Beer After Long Runs or Cycling Diet “I do have a good friend who's a quite accomplished athlete who basically drinks a beer or two after his long runs or cycling... he's probably right. It's probably a really good tool provided you don't have issues with alcohol.” ▷ 1:09:23 Avoid Anything That Raises Body Temperature After Exercise Behaviors “Anything that you ingest after exercise that would increase body temperature is going to impede recovery.” ▷ 1:12:50 Caffeine Supplements “For somebody who drinks two or three or more cups of coffee a day or mate a day, so we're talking intake of anywhere from 100 to 400 milligrams of caffeine. What you want to do is you want to make sure that you would do that before exercise and probably not after exercise.” ▷ 1:14:19 Non-Steroid Anti-Inflammatories Supplements “One of the more commonly used compounds that's sold over the counter are non-steroid anti-inflammatories. So things like Tylenol and Advil and other trade names and naproxen sodium, things of that sort.” ▷ 1:19:46 Do Not Overcool Yourself Behaviors “Don't cool yourself off so much that you become cryogenic.” ▷ 1:19:50 Do Not Warm Yourself Up Too Much Behaviors “Please don't warm yourself up. In fact, we didn't talk at all about warming yourself up because warming yourself up too much can be quite dangerous.”