In this episode 35 protocols
▶ 32:10 Morning and Afternoon Bright Light Exposure Behaviors “During the daytime, you want to get as much sunlight and other types of bright light in your eyes as is safely possible... viewing light early in the day and in the afternoon and as much as possible all day, great.” ▷ 32:17 Avoid Light in the Middle of the Night Behaviors “You want to avoid light in the middle of the night. It has detrimental dopamine-lowering effects, can cause depression, cortisol increases, et cetera.” ▷ 36:26 Time-Restricted Feeding Behaviors “The short takeaway from this is you probably want to think about and perhaps even engage in time-restricted feeding.” ▷ 40:43 Avoid Food 2-3 Hours Before Bed Behaviors “The second major pillar that's well supported by research is that for the two and ideally three hours prior to bedtime, you also don't ingest any food or liquid calories for that matter.” ▷ 57:16 Select a Shorter Feeding Window Than Your Real Goal Behaviors “If you'd like to be on a 10 hour feeding window, that you should probably select an eight hour feeding window... if you want to select an eight hour feeding window, then you should probably focus on a six or seven hour feeding window because in reality, your feeding window is going to be longer.” ▷ 1:00:54 Avoid Very Short Feeding Windows Behaviors “When people try and undergo very short feeding windows of four to six hours, it seems that they are overeating in that four to six hours... the four to six-hour eating window doesn't seem to serve people as well as say a seven or eight-hour eating window.” ▷ 1:01:31 One Meal Per Day Behaviors “as again, very few studies on one meal per day, people typically maintain or lose weight on the one meal per day schedule.” ▷ 1:04:56 Eat Protein Early in the Day for Muscle Maintenance or Growth Diet “The takeaway is if your main interest is maintaining and or building muscle, then it can be beneficial to ingest protein early in the day.” ▷ 1:08:16 Transition Into Time-Restricted Feeding Gradually Behaviors “You should allow yourself a transition period of anywhere from one week to 10 days, in which, you shift your feeding window, by about an hour each day or so.” ▷ 1:08:29 Maintain the New Feeding Schedule for at Least 30 Days Behaviors “that you simply maintain that feeding schedule for at least 30 days, but ideally you would do that indefinitely.” ▷ 1:11:06 Keep Feeding Window Timing Regular Behaviors “As important as how long your feeding window is, is where that feeding window resides in each 24 hour cycle. And perhaps even more important than that is that it be fairly regular, regular, regular, regular, regular.” ▷ 1:14:36 Light Walk After Meals Behaviors “If you take a 20 or 30 minute walk after dinner, that it accelerates the rate at which you digest that food. And indeed it does... you can accelerate that considerably, by taking a 20 or 30 minute, just light walk.” ▷ 1:15:39 Bodyweight Exercise After Meals Behaviors “If you can't get outside, some people will go through the gymnastics, literally of doing things like air squats and pushups... and indeed those will increase the expression of things like glut four and things that mobilize glucose into muscles.” ▷ 1:18:04 HIIT in the Afternoon or Evening for Glucose Lowering Behaviors “Engaging in high intensity interval training in the afternoon will lower, or evening, I should say, will lower blood glucose. And in that way will help you accelerate your transition into the fasted state, provided you don't ingest something after the high intensity interval training.” ▷ 1:21:04 Metformin Supplements “Glucose disposal agents, such as metformin, which is a prescription drug... will lead to very dramatic reductions in blood glucose. And so they shift you from a fed to a fasted state.” ▷ 1:21:04 Berberine Supplements “Glucose disposal agents, such as metformin, which is a prescription drug, or berberine, which is an over-the-counter substance, will lead to very dramatic reductions in blood glucose... many people who take berberine before eating meals that include a large number of carbohydrates... as a way to clear out glucose.” ▷ 1:22:37 Continuous Glucose Monitor Tools “Nowadays, there are a number of commercially available continuous glucose monitors... You can learn a lot that way about how different foods impact the increases and decrease in blood glucose. If you're doing experiments with berberine or metformin, you can see how those impact your blood glucose.” ▷ 1:31:19 Deliberate Cold Exposure Behaviors “Cold exposure of anywhere from one to three minutes, two or four times per week, or maybe even 10 minutes, two to four times per week can increase brown fat stores.” ▷ 1:40:50 Eat More Meals Spread Throughout the Day if Time-Restricted Feeding Hurts Hormones Behaviors “For some people, time restricted feeding is not going to be compatible with hormone health for them. For them, eating more meals spread throughout the day, presumably smaller meals, same caloric intake is going to be more beneficial for their hormones.” ▷ 1:54:07 Noncaloric Drinks During Fasting Diet “Insofar as the scientific literature says, drinking water will not break your fast.” ▷ 1:54:24 Caffeine Pills During Fasting Supplements “Ingesting caffeine in pill form will not break your fast.” ▷ 1:56:28 Fat Fasting Behaviors “Some people will ingest medium chain triglycerides, so-called MCTs, or people will ingest fats only until their official feeding window begins.” ▷ 1:56:28 Medium Chain Triglycerides Supplements “Some people will ingest medium chain triglycerides, so-called MCTs... until their official feeding window begins.” ▷ 1:59:09 Artificial Sweeteners (Aspartame, Sucralose, Saccharin) Supplements “There is evidence that when people ingest artificial sweeteners, that it can create a transient increase in blood glucose, followed by a transient decrease in blood glucose below baseline... Aspartame and sucralose, saccharin, I think we can say, more or less the same.” ▷ 2:00:04 Stevia Supplements “In moderation, the plant-based non-sugar sweeteners like Stevia, in particular Stevia, seem to have a minimal impact on overall blood glucose when considered over a fairly large time bin.” ▷ 2:01:47 Lemon or Lime Juice to Lower Blood Glucose Diet “Lemon and lime juice, believe it or not, can lower blood glucose... One quick remedy for that is actually a half lime or a half lemon squeezed into juice and drinking that.” ▷ 2:01:47 Cinnamon Diet “Cinnamon is even a mild glucose disposal agent. It can actually reduce blood glucose.” ▷ 2:03:31 Salt Water During Fasting Diet “Many people find that the kind of lightheadedness, the shakiness that's accustomed with having slightly low blood sugar can be offset by taking a half teaspoon or so of sea salt, or even just a tiny pinch of salt and putting into some water and drinking it.” ▷ 2:06:53 My Circadian Clock Tools “The first is the website that I mentioned before, My Circadian Clock... There are a lot of resources there where you can log your food intake, get information about time-restricted feeding, all the science, the ongoing studies, et cetera.” ▷ 2:07:05 Zero App Tools “The other is the so-called Xero app that makes it very easy to mark when you're beginning your feeding, when you're ending your feeding window... It's a terrific app.” ▷ 2:08:51 Avoid Alcohol During the Fasting Window Diet “People have asked, will a half glass of wine after dinner, a couple hours after dinner, break your fast? Absolutely. It absolutely will.” ▷ 2:10:23 Sauna Tools “Personally, the psychological and physical health effects of the sauna are valuable enough to me that I continue to use it... I like to use the sauna three or four times a week before sleep, so I'll use it an hour or two before sleep.” ▷ 2:10:37 Sauna 3-4 Times Per Week Before Sleep Behaviors “I like to use the sauna three or four times a week before sleep, so I'll use it an hour or two before sleep.” ▷ 2:20:57 Chromium Supplements “There are even some supplements out there that combine things like berberine, cinnamon... and things like chromium and things that have a mild effect on blood glucose.” ▷ 2:21:26 Drink Enough Water During Fasting Diet “Making sure that you're ingesting enough fluids, in particular water and salt, especially if you're using caffeine... that can cause the excretion of sodium and can lead to a kind of shakiness, a lightheadedness.”