Using dimmable red light bulbs in the evening can help reduce cortisol and promote sleepiness.

“first of all it if they're the correct red bulbs and I'll mention the ones that I've been using in a moment they uh eliminate all the blue wavelengths that tend to be stimulating for the what we call the noradrenergic system so adrenaline noradrenaline cortisol Etc indeed there's a study shows that when shift workers who have to be up at night use red lights of the type that I'm describing when they work under red light they have less of a cortisol increase than were they to work under standard fluorescent lights or even standard LED lights”

“And then in the evening, we've switched off the lights in the place where we're staying, and it just brings the overall levels of cortisol down low very quickly, and it makes it very easy to get to sleep each night.”

“so light is a big one for me try and get a few walks in I think if you were going to exercise just two days a week it's very clear that those two days per week should be include some resistance training exercise and then maybe follow up with some easy cardiovascular training or something like that um hopefully one could get out in about maybe three days or or exercise sometimes not outside one can only exercise indoors maybe three days per week so I don't think it takes a ton of time necessarily but that might even be excessive so with busy lifestyle I think it's those little carve outs of five or 10 minute walk um when we had Andy Galpin on the podcast and did a series and by the way Andy's launching his own podcast through our podcast um Channel um which is scom uh which Rob and I started um he's got the perform podcast with Andy Galpin he talked a little bit about these exercise snacks these are actually pretty cool um in the sense that if you just take 60 seconds and do you know like an near allout you know run up the stairs but be careful or jumping jacks for a minute as fast as you can that raises heart rate in a way and adjusts your physiology in a way that really does carry over to better performance including even things like V2 Max in other endeavors so it's probably not the case that that's all you should do but even small bouts of exercise can be very very valuable um so that that's reassuring and then I am a huge fan of non-sleep deep breast AKA Yoga Nidra which means yoga sleep which is just lying there as uh we talked about before but it's slightly different than what we were talking about for creativity lying there and deliberately inducing using your mind to deeply relax the different muscles of your body stay calm long exhale breathing this kind of thing there's a 10-minute nstr with my voice on YouTube that you can simply find and at zero cost there are many with other voices female voices Etc that you can find on YouTube as well and if you don't like those we're soon to release on our human lab Clips Channel a number of different meditations and nsdr again all zero cost of 10 minute 20 minute 30 minute I would say that for limiting stress improving sleep and restoring mental and physical Vigor nsdr is perhaps the best tool out there and again I didn't create it I simply took yoga Nedra I started calling it nsdr and by the way I was aware that I was going to upset some people when I did that I was not trying to appropriate anything I promise the problem was I would talk about Yoga Nidra and studies of yoga showing that it replenishes dopamine in the basil ganglia can restore mental and physical Vigor and then people would back away from me slowly like yoga I don't want to do yoga I'm like no no this is Yoga sleep you don't actually move and they're like well that sounds pretty different and I'm like I know it sounds different I'd go on and on and then I just decid to call it non-sleep deep rest and when you call something what it is or what it can accomplish you move away from nomenclature and um I have very mixed feelings about renaming things but I figured as long as I don't call it like the huberman protocol at least I'm distancing myself from it and it's a zeroc cost protocol so non-sleep deep rest is valuable for restoring mental and physical Vigor it can potentially help offset sleep that you didn't get it can help you fall back asleep at night if you do in the middle of the night it can help you get better at falling asleep if you do do it during the day I did it for 20 minutes just prior to coming out here I always do that um prior to any event that or thing that requires a lot of focus this kind of thing otherwise the jokes I tell are really you know just not okay and um so I do think it's quite valuable and it's something to explore at what age would you consider testosterone replacement therapy wow and what are the risk versus benefits of starting it sooner rather than later we got shouts well so one of the major effects of testosterone replacement therapy is is spontaneous shouting out in crowds um just kidding um you know there've been number of studies of testosterone in males and females by the way females have more testosterone than they do estrogen you know that right per deciliter of blood higher testosterone than estrogen just on average on average they tend to have lower testosterone than men per deciliter of blood so it's important in both males and females um I think you're referring James to the use of so-called trt in males but I'll touch on it in females as well because lowd dose trt therapy oop sorry I just did that I get in trouble in in if you say like PCR reaction ATM machine is there a name for that okay T the T at the end of trt is therapy testosterone replacement therapy testosterone replacement therapy technically means that someone's levels prior to that therapy fall outside the reference range so low lower than 300 nanograms per deciliter typically or some other array of symptoms at and they replace it replacement therapy many many people nowadays in my opin opinion for far too many and Too Young take what I call testosterone augmentation therapy where their levels are within normal range and then they take it to get out of range and look there's nothing wrong with that I'm not going to tell”