RESTRICT BLOODFLOW

“And so if you're getting twice a day, vagus nerve stimulation from sitting and focusing on breathing, even if you don't realize that you're entraining your breathing, I think that might have explanatory power for some of the benefits people see from meditation. I remember chatting with one of my friends who is a professor. He was using the 10% Happier app by Dan Harris. And he was meditating twice a day. And then after like one or two weeks, he's like all of his aches, which are debilitating. Like he had a lot of musculoskeletal issues. They just went away.”

“And I gave one of them, actually the exact same ketone that I had before we sat down, only 10 grams, because I didn't want them, I didn't want to risk them getting dizzy, which can be a by-product and falling. But I gave them 10 or 15 grams, and within 20 minutes, longer sentences, faster speech, this is someone who's giving one word, two word responses. And that lasted for about an hour, hour and a half. So, if plaques, even if we're talking about tau and so on, if those were solely responsible, that shouldn't work.”

“This is the Delta G brand ketone mono ester, which is BHB, which is kind of what you want, bound with something called 1,3-butanediol, which I will say, if you see that on the ingredient list of your supplement for exogenous ketones, treat it like a shot of tequila. You really want to use it in moderation. There's mounting evidence that it's pretty unhealthy for your liver. So just use in moderation in terms of ketones supplementation.”

“So essentially for Christmas, I got my kids a hummingbird feeder with a digital camera built in. And the cool thing about it is it charges from the sunlight. And then also, so the camera just always stays on. And then also it detects what, in this case, it's a hummingbird, but they have it for normal birds as well. And then you can name them. And so we have one name, Tony's back. We have one name, Sunset, our girl's name is Sunset, because it has this beautiful red neck. And we're like, I'll get a text notification, Sunset is drinking egg and ham and feed.”

“And what's really cool about the Norwegian 4x4 that Tommy describes, and I think I'm remembering this correctly, is that if you do it, I think it's three times a week for six months, you can observe the effects, the beneficial effects, for like five years afterwards. The durability of the effects are just nuts. You're basically doing, I guess it would be considered zone four, you're really maxing out your heart rate. And you're doing four minutes on, three minutes off, four minutes on, three minutes off, four minutes on. You're repeating that four times.”

“He looked at my imaging and he said, You may actually have Bertolotti syndrome. And he pointed out, they had very advanced imaging. The first time it came up, it corresponds perfectly to where I point to when people ask me when I have pain or where I have pain, excuse me. So I did all of that stuff for three days straight, zero pain. And I'm like, holy shit. After having so many specialists from different disciplines say like, yeah, I know you point to that, but that's not the spot. This is the first time in six years.”

“But for me, as someone with very well-established OCD, I can just end up being like radio, radio, radio, radio, radio, radio. And it turns into, instead of a helpful thing, a very interruptive, stressful thing. And at that point in the retreat, in the retreat, clearly it was three to four days, something like that. It was very short. Henry said, okay, well, he moved into the next sit and he said, just be still, right? Like just be still. That's it. That is the focus, like just sit still. And did that for two consecutive sits. I just focused on that. And it was remarkable how much everything calmed down.”

“He's a monster, very competent rock climber, does like V13 problems and probably much more. Incredible explainer of things, and dives into a lot of training. And he, along with the help of this scientist named Keith Barr, B-A-A-R, who I've actually had on the podcast, developed or tested this protocol for improving tendon strength. And it is the simplest, lowest impact thing you can imagine. It's basically 10 minutes, twice a day. And he does a bunch on a hangboard, but let's keep it simple. He's hanging with like 30 to 85% of his weight, so his feet are still on the floor. Does that for 10 seconds on, 50 seconds off.”

“Be very careful, folks. If you overdo, this is true for a lot of things. You basically have a response curve where a hormetic dose, like a very small amount, is good for you, kind of like Iocaine powder in Princess Bride, or it helps with immune function and so on. If you take too much, it has the opposite effect. So you could, I believe, I don't think I'm getting this wrong, handicap your mitochondrial function by taking too much.”

“I was like, well, just before I go, I'm going to have double espresso, 10 grams of creatine. And then I had MCT oil. And I'm driving on my way to the airport, like in a massive rush. I don't have time for anything. And I leaned to do a little squeaker and just. No, in my own car, I park in long-term parking. I, oh, God. All right. Can't believe I'm talking about this to millions of people. But basically took the underwear and like some rags that I had, like did what I had to do for like emergency field triage, tossed it under my car, put on my pants. Put my pants on commando style and then ran on and got on the flight.”