A Spy's SECRETS To Sleep, Recovery, Fitness, Nutrition & Relationships, With Former *Covert* CIA Officer Andrew Bustamante, "The EverdaySpy"
Ben Greenfield
Aug 15, 2024
Mindsip insights from this episode:
Dilute sugar-based electrolyte solution for effective recovery
A go-to recovery drink is a sugar-based electrolyte solution, like Gatorade, diluted 50/50 with water to provide hydration, electrolytes, and calories.
Acknowledge difficult truths to understand physiological responses
Telling a difficult, sensitive truth can cause a more significant physiological response on a polygraph than telling a simple lie.
Avoid wearables to maintain operational security
CIA officers have a strict no-wearables rule because signals from devices like Fitbits can be tracked, hacked, and used to monitor their locations.
Enhance caffeine with L-theanine for focus and stability
Adding 100mg of L-theanine to a caffeinated drink can create an extended-release effect with less jitteriness and more focus.
Avoid THC and Diazepam to protect REM sleep
THC from cannabis edibles and Diazepam (Valium) are two common sleep aids that significantly reduce REM sleep, hindering learning and memory consolidation.
Rehydrate with water before coffee to curb cravings
Drinking 500ml of water immediately upon waking can rehydrate you so effectively that you may no longer crave your morning coffee.
Intentionally break routine to energize and excite your body
An intentional break from your routine, such as varying your workout, can challenge your body in new ways and create a new level of energy and excitement.
List your partner's priorities to enhance relationship understanding
To improve a relationship, take 30-45 minutes to list everything your partner cares about to better understand their perspective.
Empower children with false dilemmas for better choices
Give children a sense of control by offering a 'false dilemma,' where both choices lead to the desired outcome, like asking if they want to brush their teeth now or in five minutes.
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