In this episode 25 protocols
▶ 4:17 Short Naps Behaviors “The business of naps is the following Keep them shorter than 90 minutes so you don disrupt your nighttime sleep Don do them at all if it disrupts your nighttime sleep.” ▷ 4:37 Coffee Before Nap Diet “This is what gave rise to the ever-famous napuccino of having some coffee and then taking a nap or an espresso and then taking a nap.” ▷ 4:58 NSDR Behaviors “But I, in particular, am a big fan of, as many of you know, this business of non-sleep deep rest, of putting the body into what? Body still, mind awake.” ▷ 11:35 Physiological Sigh Behaviors “Well, the fastest way is going to be physiological size, probably repeated two or three times in a row if you don't experience that the first time.” ▷ 11:40 Panoramic Vision Behaviors “The second would be to combine that with panoramic vision.” ▷ 12:07 Get Enough Sleep Each Night Behaviors “The key thing is to get enough sleep each night. You know, so much so that I think we can safely say that stress is not bad for us, provided you sleep well at night.” ▷ 13:15 Yoga Nidra Behaviors “they would start their day with 30 minutes to an hour of yoga nidra. And I thought, what's yoga nidra? I learned it's yoga sleep. You lie down, you do a self-directed relaxation.” ▷ 15:15 Magnesium Supplements “But of course, there's the intermediate stuff, things like theanine and magnesium that, you know, for all the world can be useful in some context, but they're not the be all end all.” ▷ 15:15 L-Theanine Supplements “But of course, there's the intermediate stuff, things like theanine and magnesium that, you know, for all the world can be useful in some context, but they're not the be all end all.” ▷ 15:49 Resistance Training Behaviors “Yes, indeed. Our muscles get stronger, grow after a proper stimulus is applied to them in the time after we provide that stimulus, which typically is resistance.” ▷ 16:04 Endurance Exercise Behaviors “it's also the case that an endurance adaptation occurs after we embark on the run, the hike, the swim, etc.” ▷ 17:12 Set Learning Difficulty to 85% Success Behaviors “the computational biology, the modeling of this says that if you want to learn something, probably setting the difficulty of what you're trying to learn to about 85% correct trials, 15% error trials is probably ideal.” ▷ 20:47 Avoid Psychedelics in Children, Adolescents, and Teenagers Behaviors “It is something I do not recommend. And I'm not saying that to be politically correct. I'm not saying that because it's true.” ▷ 26:07 Macrodose Psilocybin Rather Than Microdose Behaviors “So it appears, you know, if you had to pick between micro and macro dosing, go macro. But be careful. Be careful, and set in setting is important.” ▷ 26:16 Prioritize Set and Setting for Psychedelics Behaviors “But be careful. Be careful, and set in setting is important. Safety is important, and certainly not for children.” ▷ 27:42 Use MDMA Only in a Clinically Supported Context Behaviors “Now, our best evidence that MDMA, taken in the appropriate clinically supported context, can act as an empathogen, can help people develop empathy for themselves, and help relieve trauma.” ▷ 28:12 Use an Eye Mask During MDMA-Assisted Therapy Tools “We're talking about in the eye mask. We're talking about going inward.” ▷ 36:01 Avoid High-Alcohol Astringent Mouthwash Behaviors “avoid these like high alcohol astringent mouthwashes that kill your oral microbiome because all the dentists and periodontists are telling me, yeah, they'll make your breath fresh, but actually it's wrecking your gut microbiome” ▷ 36:11 Pill Probiotic Supplements “But so I take the probiotic. You guys have amazing probiotics here. And in a day, boom, it's done.” ▷ 38:06 Fermented Foods Diet “It's very clear that the best low-cost, no-supplement way to do that is going to be to consume one to four servings of some fermented food.” ▷ 41:41 Maintain a Consistent Sleep Schedule Behaviors “if you are somebody who feels best going to sleep around 11 p.m. and waking up at 7 a.m., trying to keep that to bedtime within plus or minus one hour, any time you can” ▷ 45:44 Visual Target Fixation Behaviors “They actually have them do what? they have them focus on visual targets. The longer you focus on a visual target, we know the longer you bring about the activation of certain neural circuits in the brain that allow for better focus.” ▷ 47:31 Remove Phone During Focus Work Behaviors “It does require you flip your phone over, you turn it off, you leave it in the other room, you remove distractions.” ▷ 47:36 Hoodie Tools “Some people even find, children will find, if they wear a brimmed hat and a hoodie... If you do that, you can create a more narrow tunnel of vision” ▷ 47:36 Brimmed Hat Tools “Some people even find, children will find, if they wear a brimmed hat and a hoodie... If you do that, you can create a more narrow tunnel of vision”