AMA #18: Cold Therapy Advice, Skin Health Tips, Motivation, Learning Strategies & More

At a Glance

• Importance of Accountability - “I’m giving my phone to somebody. And if I ask for it back before 5 p.m. today, you each get a thousand dollars.” Emphasizes the importance of creating accountability measures to stay focused and productive.

• Self-Motivation Tips - “Be very careful who you announce and what you announce to people in terms of starting a new routine.” Suggests that self-motivation and setting personal goals can be more effective than seeking external validation.

• Skin Health and Sunscreen - “Excessive sun exposure will age skin more rapidly.” Highlights the importance of protecting skin from sun damage and the controversy surrounding different types of sunscreens.

• Cold Exposure for Alertness - “Deliberate cold exposure is a wonderful tool for increasing alertness.” Discusses the benefits of cold exposure for mental and physical well-being.

What to Do

• Put away your phone and create a dedicated space for work - This is probably the best tool anyone could apply to limit distractions and increase work output.

• Create a contract with yourself for new routines - Setting specific goals and signing off on them can help increase accountability and motivation.

• Make the work itself the reward - By internalizing the reward system, you can sustain motivation over time without relying on external validation.

• Set high stakes incentives for yourself - Creating consequences for not completing tasks can help increase motivation and productivity.

• Deliberate cold exposure can shift your state of mind - Cold therapy can be an effective tool for increasing alertness and improving mental clarity.

• Support 12-step communities for addiction recovery - Utilizing zero-cost resources like 12-step programs can be very useful in overcoming addiction.

• Understand that addiction is a disruption in neurochemical circuit regulation - Recognizing the biological mechanisms at play can help individuals approach addiction recovery with grace and responsibility.

What to Get

• Zinc Oxide Sunscreen - Amazon - To protect skin from excessive sun exposure

• Physical barrier (hat, long sleeve shirt, etc.) - To provide additional sun protection

• Cold Plunge - Amazon - For deliberate cold exposure to increase alertness

• Non-Fragranced Moisturizer - Amazon - To help repair thinning skin

• Hyaluronic Acid - Amazon - Used for plumpness and moisture of the skin

• Shilajit - Amazon - Mineral pitch from the Himalayas thought to augment hormone pathways

Summary

The podcast episode discusses various topics related to science-based tools for everyday life, including the importance of supporting research on mental health, physical health, and performance. The host announces the expansion of their SciComm philanthropy to fund exciting research projects at universities like Stanford, Columbia University, and the University of Oregon. The episode highlights specific areas of research being supported, such as using deliberate heat exposure to treat depression, studying goal setting at New York University, and exploring interactions between the immune system and nervous system.

Additionally, the episode delves into the benefits of meditation on working memory, focus, and stress reduction. The host emphasizes that meditation is a perceptual exercise that can improve learning and cognitive abilities without the need for mysticism. The importance of rapid eye movement (REM) sleep for learning and memory consolidation is also discussed, with suggestions on how to improve REM sleep quality.

Furthermore, the episode touches on self-motivation and starting new routines. The host provides tips on setting goals, creating contracts with oneself, and using internal rewards as motivation. The concept of a closed-loop system of motivation, where the work itself becomes the reward, is highlighted as a sustainable approach to achieving goals. Overall, the episode offers valuable insights into enhancing mental and physical well-being through science-based practices and self-directed actions.