In this episode 10 protocols
▶ 2:00 Time-Restricted Feeding Behaviors “Time-restricted feeding involves eating for a particular period of time in each 24-hour cycle that's fairly regular. So this would be an eight-hour most often, or a 10-hour block.” ▷ 4:18 Continuous Glucose Monitor Tools “In my case, having measured, using a continuous glucose monitor, my resting blood glucose, fish oil does not in any way change my resting blood glucose.” ▷ 14:09 Sunlight Exposure to Skin Behaviors “Light exposure to the skin turns out about two hours a day. This was sunlight. In this case, to the upper body... Resulted in large increases, significant increases in testosterone and estrogen.” ▷ 19:58 Daytime Bright Light Exposure Behaviors “View 10 to 30 minutes of bright light, ideally sunlight, within an hour of waking, assuming that you're waking early in the day especially. You wake up early in the day, get outside, see sunlight.” ▷ 20:28 Avoid Bright Light at Night Behaviors “And then in the evening, you want as little bright light coming in through your eyes.” ▷ 21:11 Exercise at a Consistent Time of Day Behaviors “One of the best ways to do that is to engage in physical activity at fairly regular times of day. ... trying to get your activity, your exercise at fairly regular within plus or minus two hours from each day to the next is going to have a very positive effect on so-called circadian entrainment.” ▷ 53:34 Deliberate Cold Exposure Behaviors “Nowadays there's a lot of interest in things like cold showers, ice baths, submersion in cold water tanks and, you know, lakes and oceans and things of that sort. There are a lot of different positive effects of cold exposure.” ▷ 53:34 Cold Water Tank Tools “Nowadays there's a lot of interest in things like cold showers, ice baths, submersion in cold water tanks and, you know, lakes and oceans and things of that sort.” ▷ 55:48 Metronome Tools “So you could, for instance, decide to pay attention to some external cue. Maybe it's a metronome that ticks once every 10 seconds.” ▷ 1:08:01 Use Specific Habitual Routines to Segment the Day Behaviors “Placing specific habitual routines at particular intervals throughout your day is a very, not just convenient, but a very good way to incorporate the dopamine system so that you divide your day into a series of what I would call functional units.”