In this episode 33 protocols
▶ 2:22 Morning Sunlight Viewing Behaviors “I genuinely do the morning sunlight viewing. ... I suggest in the winter months, you're going to get a lot more sun. At least 30 minutes of sunlight viewing.” ▷ 2:26 Sunset Viewing Behaviors “And this evening, I went and looked at the sunset every single evening. ... And then the real key in the winter is to try and catch some sunlight before it goes down.” ▷ 2:28 NSDR Behaviors “I absolutely do 10 to 30 minutes of some non-sleep deep rest protocol every single day. ... I do that usually in the early afternoon.” ▷ 4:36 Bright Indoor Lights on Waking Before Sunrise Behaviors “Many people wake up before the sun is out. If that case, if you want to be awake, turn on as many bright lights as you can.” ▷ 7:45 Wake at the End of a 90-Minute Sleep Cycle Behaviors “Many people find it useful to set an alarm so that they wake up at the end of a 90-minute so-called ultradian cycle. ... rather than sleeping seven hours, you might be better off sleeping six or seven and a half hours.” ▷ 7:52 Sleep Cycle App Tools “There are some sleep apps that do this on the phone. ... rather than sleeping seven hours, you might be better off sleeping six or seven and a half hours.” ▷ 8:27 Water on Waking Diet “I don't wake up that way, you know, like Tigger. I'm like, I want water. I want sunlight. 90 minutes later, I want caffeine.” ▷ 8:34 Delay Caffeine 90 Minutes After Waking Diet “I'm like, I want water. I want sunlight. 90 minutes later, I want caffeine.” ▷ 19:47 Aquarium Videos Tools “I love staring at videos of aquariums in Tokyo and actually watching the fish because it's completely unpredictable.” ▷ 20:43 Use the Sleep-Wake Liminal State for Creativity Behaviors “The liminal state between sleep and waking is a very powerful one for accessing creativity. Many people access ideas as they're waking up in the morning.” ▷ 21:29 Avoid Destructive Drug Use for Creativity Behaviors “I don't think that's a good idea. I think one should be an explorer and try and find these cognitive states in ways that are non-destructive.” ▷ 23:08 Double Espresso After Studying Diet “And it turns out that if you want to remember something, you want to spike adrenaline after you acquired that information after that” ▷ 23:08 Spike Adrenaline After Learning Behaviors “If you want to remember something, you want to spike adrenaline after you acquired that information. ... you need to deploy adrenaline into your system after you have made the attempt to learn some information.” ▷ 25:55 Turn Off Your Phone Daily Behaviors “I've taken on the practice of turning off my phone for a couple hours each day. It's incredibly hard.” ▷ 34:27 Essential Fatty Acids Supplements “The most fundamental things are the things that are going to support your foundational health. So, that's going to mean mainly getting, either by food sources or supplements, is going to be getting sufficient amounts of these essential fatty acids.” ▷ 34:48 Fish Diet “For some people, it's eating fish.” ▷ 35:04 Fermented Foods Diet “These fermented foods ... seem to really encourage health of the gut microbiome. So, I started eating a lot of those.” ▷ 35:21 Avoid Probiotics Behaviors “So, I started eating a lot of those and taking no probiotics, except in a few of the supplements that I was already taking.” ▷ 35:33 Vitamin D3 Supplements “D3, it seems to be a lot of people deficient in D3, but not everybody.” ▷ 35:44 Prioritize Nutrition Before Supplements Behaviors “I do think that nutrition should be the primary entry point. Again, it should be behaviors first, then nutrition, then supplements, then prescription drugs, only if you need them.” ▷ 36:18 Alpha-GPC Supplements “I do take some of the things that we talk about on the podcast to do some focused work. Sometimes alpha GPC.” ▷ 36:54 Reset Dopamine and Energy Every 3 Days Behaviors “Find non-destructive ways to reset your dopamine and your energy levels and do those at least every three days.” ▷ 39:31 Physiological Sigh Behaviors “This double inhale, long exhale, the so-called physiological sigh, was the most effective breathing practice for allowing people to control their heart rate variability, reduce overall heart rate, access better sleep. ... I love the idea that people can do a very brief protocol once a day.” ▷ 49:07 Teach Someone the Science to Remember It Behaviors “The best way to remember science is to tell someone about it.” ▷ 49:45 Ferment Your Own Food Behaviors “We've been fermenting our own food at home. ... And then you can make your own sauerkraut with peppers and fermenting that stuff.” ▷ 49:52 Ceramic Fermentation Crock Tools “You put the cabbage in the stuff in the little ceramic thing outside.” ▷ 50:30 Minimal Effective Dose of ADHD Medication Behaviors “I think work with somebody really good who's willing to work with you to allow you to find that minimal effective dose and also timing that dose.” ▷ 51:10 Vyvanse Supplements “If you're using Ritalin, Adderall, Vyvanse ... you want to, with a physician support, of course ... to figure out what time of day to take your medication.” ▷ 51:10 Adderall Supplements “If you're using Ritalin, Adderall, Vyvanse ... you want to, with a physician support, of course ... to figure out what time of day to take your medication.” ▷ 51:10 Modafinil Supplements “If you're using Ritalin, Adderall, Vyvanse, these things that enhance dopaminergic transmission, modafinil, armodafinil. ... figure out what time of day to take your medication.” ▷ 51:10 Ritalin Supplements “If you're using Ritalin, Adderall, Vyvanse ... you want to, with a physician support, of course ... to figure out what time of day to take your medication.” ▷ 51:10 Armodafinil Supplements “If you're using Ritalin, Adderall, Vyvanse, these things that enhance dopaminergic transmission, modafinil, armodafinil. ... figure out what time of day to take your medication.” ▷ 52:03 Train Focus Behaviors “You can train focus, but it feels terrible to train it. It is hard.”