In this episode 37 protocols
▶ 18:02 Morning and Daytime Light Exposure Behaviors “I am a big fan of this whole thing of getting morning light in order to synchronize circadian rhythms, et cetera, avoiding light in the middle of the night.” ▷ 27:42 Intermittent Fasting Behaviors “He's sort of the major proponent out there, among the major proponents, I should say, of circadian eating, that means eating during the daytime, not at night, or intermittent fasting, restricting feeding windows to anywhere from four to six to eight hours.” ▷ 28:32 Exercise Fasted Behaviors “We now know that during most all forms of exercise, unless you're really focused on optimal performance... that you can exercise fasted, just fine.” ▷ 30:17 Shift Meal Timing Gradually Behaviors “But the fact of the matter is ghrelin secretion... can be shifted by about 45 minutes per day... you would take maybe four or five days and just start pushing the meal out by about 45 minutes to an hour each day, so it's not quite as painful.” ▷ 31:21 Randomly Skip One Meal Per Day Behaviors “What he does is he skips one meal per day and he makes his external schedule dictate that. So sometimes he skips breakfast, sometimes he skips lunch, sometimes he skips dinner, he just skips one of the three major meals per day.” ▷ 36:02 Omega-3 Fatty Acids Supplements “It turns out it's the omega-3 fatty acids, the ones that come from algae or krill or fish oil... Omega-3 fatty acids and conjugated linoleic acid, CLA, either from food or from supplements, stimulate the release of CCK, which then reduces or at least blunts appetite.” ▷ 36:16 Conjugated Linoleic Acid Supplements “Omega-3 fatty acids and conjugated linoleic acid, CLA, either from food or from supplements, stimulate the release of CCK, which then reduces or at least blunts appetite.” ▷ 41:05 Glutamine-Rich Foods Diet “One reason why you might want to supplement with glutamine or consider eating foods that are rich in glutamine isn't just to keep your appetite in healthy ranges... Some of the ones that I'm aware of off the top of my head are like cottage cheese and things of that sort, but other foods have glutamine as well.” ▷ 41:05 Glutamine Supplements “One reason why you might want to supplement with glutamine or consider eating foods that are rich in glutamine isn't just to keep your appetite in healthy ranges, but as well, glutamine can actually reduce sugar cravings... taking a teaspoon or a couple of teaspoons of glutamine several times throughout the day, or anytime he craves sugar. And indeed, glutamine will reduce sugar cravings.” ▷ 45:14 Avoid Highly Processed Foods and Emulsifiers Diet “There's another reason to avoid highly processed foods... emulsifiers from highly processed foods are limiting your gut's ability to detect what's in the foods you eat, and therefore to deploy the satiety signals, the signals that shut down hunger.” ▷ 55:41 Manage Body Weight Behaviors “Type two diabetes almost always can be managed by managing one's weight.” ▷ 1:01:05 Eat Carbohydrates First for a Rapid Glucose Rise Behaviors “It means that if you want a steep increase in glucose, you are very, very hungry, then you should eat the carbohydrate-laden food first.” ▷ 1:01:26 Sequence Meals to Blunt Glucose Spikes Behaviors “If you want to have a kind of more modest increase in glucose, or you want to blunt the increase in glucose, then have the, at least some of the fibrous thing first, and then the protein, and then the carbohydrate.” ▷ 1:03:31 Move Around Meals Behaviors “The key thing is to try and get some movement, some time circa meal.” ▷ 1:06:48 Nasal Breathing During Zone 2 Cardio Behaviors “Although I'm such a huge proponent of nasal breathing during exercise, most forms of exercise, especially zone two cardio, that you probably shouldn't be talking while you're doing that cardio unless it's absolutely essential.” ▷ 1:07:00 Zone 2 Cardio Behaviors “But periods of zone two cardio that last anywhere from 30 minutes to an hour... can create positive effects on blood sugar regulation... Basically doing zone two cardio for 30 to 60 minutes, three to four times a week, makes your blood sugar really stable.” ▷ 1:07:56 High-Intensity Interval Training Behaviors “On the flip side, high intensity interval training... are very good at stimulating the various molecules that promote repackaging of glycogen.” ▷ 1:07:56 Resistance Training Behaviors “On the flip side, high intensity interval training or resistance training AKA weight training are very good at stimulating the various molecules that promote repackaging of glycogen.” ▷ 1:10:07 Exercise Most Days of the Week Behaviors “And now you can see why it's just a healthy thing and why most people should probably be doing exercise most days of the week, if not every day of the week.” ▷ 1:15:25 Metformin Supplements “First of all, there's a prescription drug, metformin, which was developed as a treatment for diabetes and it works potently to reduce blood glucose... For non-diabetics, it can also, of course, lower blood glucose. It also has the potential to make people hypoglycemic.” ▷ 1:16:38 Berberine Supplements “There's a comparable drug... that's also in fairly prominent use out there called Berberine... If you're going to experiment with berberine, you definitely want to talk to your doctor and you want to approach it with caution... Always start with the lowest amount that you could get away with.” ▷ 1:22:06 Chromium Supplements “Chromium has been shown in 29 studies to have a minor, I want to emphasize a minor effect on reducing blood glucose.” ▷ 1:22:12 L-Carnitine Supplements “Things like L-carnitine... can have effects of reducing blood glucose slightly.” ▷ 1:22:30 Panax Ginseng Supplements “Things like panache ginseng can have positive effects on, I should say, can have effects of reducing blood glucose slightly.” ▷ 1:22:45 Caffeine Supplements “Caffeine has very reliably been shown to increase blood glucose just a little bit, okay?” ▷ 1:23:00 Magnesium Supplements “Things like magnesium... Magnesium can also have a modest reduction in blood glucose.” ▷ 1:23:35 Stevia Supplements “There's one artificial sweetener, it's Stevia, S-T-E-V-I-A, which seems to lower blood glucose just slightly.” ▷ 1:24:35 Vitamin B3 Supplements “Vitamin B3. So some of the B vitamins do indeed stimulate appetite by triggering increases in blood glucose.” ▷ 1:24:44 Zinc Supplements “Things like zinc seem to lower blood glucose.” ▷ 1:24:59 Acidic Drinks for Mild Blood Glucose Reduction Diet “It could be lemon juice or lime juice or apple cider vinegar, lowers blood glucose slightly... you can drink a small amount of lemon juice mixed with water or lime juice. And you'll notice that it will blunt that kind of hyperglycemic effect just a little bit.” ▷ 1:26:19 Capsaicin Supplements “And then there are a number of other things like capsaicin and hot chili peppers that will lower blood glucose.” ▷ 1:26:19 Hot Chili Peppers Diet “And then there are a number of other things like capsaicin and hot chili peppers that will lower blood glucose.” ▷ 1:26:45 Ketogenic Diet Behaviors “But the ketogenic diet has been shown in 22 studies to have a notable decrease on blood glucose... the essence of the ketogenic diet is that you're consuming very little or zero of the foods that promote big spikes in insulin and glucose.” ▷ 1:31:27 Delay Caffeine Intake After Waking Behaviors “And I generally do that early in the day. Although I do delay about two hours after I wake up for reasons I've talked about in previous episode to maintain that nice arc of alertness and focus.” ▷ 1:31:38 Black Coffee Diet “I do drink black coffee as well, mushroom coffee as well.” ▷ 1:31:38 Mushroom Coffee Diet “I do drink black coffee as well, mushroom coffee as well. I love that stuff.” ▷ 1:31:41 Yerba Mate Diet “But mate also called yerba mate is an interesting compound because unlike coffee, it has been shown to increase something called glucagon like peptide, GLP-1 and increase leptin levels... it's been a big help to me in extending that early morning fasting window out to about noon or so when I eat my first meal.”