In this episode 31 protocols
▶ 9:07 Seek Licensed Mental Health Care for Serious Concerns Behaviors “If you are concerned about yourself or somebody else having a serious mood or mental health disorder, please do seek out help from a licensed clinical psychologist or psychiatrist or other healthcare professional who qualified to help you in that regard.” ▷ 13:55 Prioritize Sleep Consistently Behaviors “it's safe to say that most people need between six to eight hours of sleep per night... You're just going to have to experiment and figure out what's best for you.” ▷ 15:46 Avoid Late-Day Caffeine Behaviors “some of the things that are going to positively impact your sleep or perhaps damage your sleep are things that you do during the daytime, right? So avoid that caffeine too late in the day” ▷ 16:20 Consistent Bedtime Behaviors “everybody should strive... to get to sleep at more or less the same time each night... ideally you're going to get to sleep within plus or minus one hour of your regular sleep time.” ▷ 17:43 Consistent Wake Time Behaviors “Likewise, try and wake up at more or less the same time each morning, plus or minus one hour. That's really going to help you anchor your overall sleep schedule.” ▷ 18:12 Morning Sunlight Exposure Behaviors “try to view sunlight, that is with your eyes, view sunlight as early as possible after waking... And you want to do this for about 10 minutes on non days and as long as 20 or 30 minutes on overcast days” ▷ 19:44 Get Afternoon and Evening Sunlight Exposure Behaviors “And also do that in the late afternoon and evening. That's critical for regulating your circadian clock.” ▷ 20:14 SAD Lamp Tools “you might invest in getting a bright light source that you can plug in. You probably want one that's as bright as 10,000 lux. So that's pretty bright. Those fall under the category of so-called SAD lamps” ▷ 20:33 900 Lux Drawing Tablet Tools “you can also opt to get a 900 lux drawing tablet... and you can put that on your desk or where you have your morning coffee and try and enhance the total amount of light that you're getting in the morning” ▷ 23:04 Get Bright Light Throughout the Day Behaviors “there are also clear and documented benefits for mood and mental health to getting bright light in your eyes, ideally from sunlight throughout the day, as much as you safely can.” ▷ 26:05 Keep Nighttime Environment Dim and Sleeping Environment Dark Behaviors “making sure that you are in very dim to completely dark environments for a continuous six to eight hours within every 24-hour circadian cycle is correlated with much better mental health outcomes.” ▷ 28:59 Zone 2 Cardio Behaviors “we should all strive to get anywhere from 180 to 220 minutes of zone two cardio per week That movement that allows you to hold a conversation but were you to do it more intensely... you wouldn't be able to hold that conversation.” ▷ 29:07 VO2 Max Training Behaviors “we should do some VO2 max work. We should get our heart rate very high, at least once a week, doing some sort of movement that's safe for you.” ▷ 29:22 Daily Movement Behaviors “daily movement, either cardiovascular training or resistance training. And it's very, very clear that we need both” ▷ 29:33 Resistance Training Behaviors “Resistance training done for anywhere from six to 10 sets per muscle group, either close to or to failure. This could be with weights, it could be with bands, it could be with machines.” ▷ 30:15 Rest Days From Exercise Behaviors “includes at least one full day of rest per week because many people do indeed need one, maybe even two full days of rest per week.” ▷ 31:20 Consume Sufficient Quality Calories from Mostly Non-Processed or Minimally Processed Foods Diet “everybody needs to consume sufficient amounts, but not excess amounts of quality calories per day.” ▷ 31:25 Intermittent Fasting Behaviors “You may do that by intermittent fasting.” ▷ 31:27 Traditional Meal Scheduling Behaviors “You may do that by a more traditional meal scheduling” ▷ 32:39 Avoid Overeating Behaviors “make sure you're getting enough food. Don't overeat. We know energy toxicity is a problem for not just body composition, but for mental health.” ▷ 41:14 Physiological Sigh Behaviors “the best way that I'm aware of... to reduce your stress in real time is the so-called physiological sigh... You simply do a big inhale through your nose... sneak in another brief inhalation... And then you're going to do a long extended exhale through the mouth.” ▷ 46:38 Deliberate Cold Exposure Behaviors “is to put yourself in a cold shower... So getting into a cold shower for a minute or so to elevate your levels of adrenaline and learning to either use your breathing... to be able to stay calm while you have elevated levels of adrenaline in your body.” ▷ 1:03:17 L-Tyrosine Supplements “there is a growing number of people out there that are relying on, say, daily supplementation with anywhere from one to three grams of L-tyrosine, you know, amino acid precursor to dopamine” ▷ 1:03:26 Alpha-GPC Supplements “combined with often, you know, 300 to 600 milligrams of alpha-GPC as a way to enhance dopamine and acetylcholine and to set the stage for elevated levels of neuroplasticity.” ▷ 1:11:20 Emotional Check-Ins With Specific Emotion Labels Behaviors “the more often that you can ask yourself, you know, what am I really feeling right now? How do I feel?... touching into or thinking about your own emotional states more times per day clearly has positive outcomes for mood and mental health.” ▷ 1:20:09 Cyclic Physiological Sighing Behaviors “we had people set aside five minutes per day... and we just had them repeat that physiological sigh for a duration of five minutes total... two inhales through the nose and then a full exhale to lungs empty through the mouth.” ▷ 1:36:55 Dream Journal Behaviors “I highly recommend putting a journal. So this would be any kind of paper and pen or paper and pencil type journal.” ▷ 1:40:41 Observe Thoughts in the Liminal State After Waking Behaviors “Try closing your eyes and remaining perfectly still for maybe one to three minutes, maybe five minutes. And just pay attention to where your mind goes.” ▷ 1:43:28 Free Association Journaling Behaviors “One is going to be free associate of journaling... For most people, 10 minutes is ample time to do that. For some people, five will be enough. And for some who have the time, maybe 30 minutes.” ▷ 1:45:07 Structured Journaling About Goals and Aspirations Behaviors “The other style of journaling that's equally useful... is structured journaling, to have a goal for a given entry on a given day.” ▷ 1:55:12 Process Trauma Using Language That Matches Its Magnitude Behaviors “we are talking about allowing oneself either in spoken form or in written form to really allow the magnitude of a given trauma to be expressed with a fair degree of intensity and language that can capture at least some of what that trauma represented for us”