In this episode 25 protocols
▶ 27:23 Rub Inside or Behind the Ears Behaviors “I'm putting my index finger into my ear and rubbing in a circular way that kind of the area right outside the hole of the ear. There's a branch of the vagus nerve there.” ▷ 45:12 Extended Exhale Breathing Behaviors “If you decide to slow your heart rate down, you can do it. And you do so by doing a deliberate exhale and or by increasing the intensity or the duration of your exhale.” ▷ 45:45 Physiological Sigh Behaviors “Now I've talked before on this podcast and all over social media about the so-called physiological sigh, a naturally occurring form of breathing that occurs in sleep and that we can deliberately do anytime we want to calm down fast.” ▷ 51:33 High-Intensity Interval Training Behaviors “There are, of course, certain forms of physical activity like high intensity interval training to keep that heart rate variability elevated over time using exercise.” ▷ 55:25 Exercise to Increase Alertness and Support Brain Plasticity Behaviors “When we move the large muscles of our body, our legs, and in particular, our trunk muscles, we release adrenaline. That adrenaline activates the organs of our body and further makes it likely that we're going to move our musculature more.” ▷ 1:00:41 Sprinting Behaviors “The idea of of course after a good warm-up doing more sprinting type activity more strength type activity... as opposed to doing long rhythmic activity that's below the threshold of what would activate a lot of adrenaline from the adrenals.” ▷ 1:00:48 Heavy Strength Work Behaviors “More strength type activity you know six repetitions or less where you're getting close to failure this sort of thing to wake up the brain and body.” ▷ 1:02:05 Caffeine Supplements “Many of us most of us perhaps are used to using pharmacology like caffeine or other stimulants in order to try and wake up levels of alertness in the brain... And yes, you might augment this with something like caffeine, which will further increase levels of norepinephrine.” ▷ 1:02:18 Yerba Mate or Coffee Diet “I am an avid consumer of caffeine in the form of yerba mate or coffee.” ▷ 1:02:24 L-Tyrosine Supplements “I'll occasionally take an alpha GPC or an L-tyrosine as well.” ▷ 1:02:24 Alpha-GPC Supplements “I'll occasionally take an alpha GPC... Some of those ways include supplementing with things like alpha-GPC, which is a precursor to acetylcholine.” ▷ 1:10:16 Huperzine Supplements “There are some other precursors to acetylcholine or things that stimulate the release of acetylcholine, such as huperzine and things like that, that will open the opportunity for enhanced plasticity for a few hours.” ▷ 1:13:54 Get Great Sleep After Learning Behaviors “We also, by the way, know that you need to get great sleep that night and in subsequent nights in order to actually allow the plasticity to occur.” ▷ 1:14:02 NSDR Behaviors “Plasticity is a process. It's not just triggered when you go about trying to learn something. It actually takes place in sleep, as well as sleep-like states like non-sleep, deep rest, and meditation, but especially in deep sleep and rapid eye movement sleep.” ▷ 1:14:02 Meditation Behaviors “Plasticity is a process. It's not just triggered when you go about trying to learn something. It actually takes place in sleep, as well as sleep-like states like non-sleep, deep rest, and meditation, but especially in deep sleep and rapid eye movement sleep.” ▷ 1:16:28 Low-Dose Nicotine Supplements “You might even use low dose nicotine. I'm not necessarily recommending that, certainly not for young people. And you do need to be aware of the habit forming, AKA addictive properties of nicotine.” ▷ 1:16:51 Exercise Before Learning Behaviors “I strongly, strongly recommend that anyone who's interested in lifelong learning, think about organizing your bouts of learning, especially cognitive learning, to come in the two to three hours, maybe even four hours, but certainly in the one to two hours after you do some sort of exercise that doesn't leave you exhausted, but leaves you with elevated levels of energy in your body.” ▷ 1:26:00 Low-Sugar Fermented Foods Diet “The best way to do that, not using any kind of supplementation, is to make sure that you're ingesting one to four servings of low sugar fermented foods per day.” ▷ 1:27:23 Adequate Tryptophan Intake Diet “You're going to want to take a look at what you're eating and just through a simple online search, you can figure out whether or not you're getting sufficient levels of tryptophan.” ▷ 1:28:21 Probiotic Supplements “You might think about supplementing your diet with probiotic on occasion, right? I'm not talking about constantly taking high doses of probiotics. I actually don't recommend that.” ▷ 1:29:09 Magnesium Orotate Supplements “There’s also been at least one clinical trial study exploring how taking probiotics, and in this case it was actually probiotics plus magnesium. It was magnesium orotate.” ▷ 1:29:24 Coenzyme Q10 Supplements “As well as I would say a low-ish dose of coenzyme Q10. Combining those three things in this paper...” ▷ 1:38:19 Neck Stretch with Elbows Pressed Down Behaviors “I'm putting my hands, palms down, my elbows at the edge of the table. And what I'm going to do next is I'm going to push my elbows down and away from my ears. Then I'm going to turn my head up and to the right... And then you do it to the other side. You go up into the left.” ▷ 1:42:18 Humming for Vagal Activation Behaviors “This stuff that you hear... about humming and activation of the vagus nerve and calming down by way of humming because of the way it impacts the vagus nerve turns out to be true. However... the way to hum correctly is actually to extend the H part, not the M.” ▷ 1:44:38 Gargling Behaviors “If you look online, gargling has been proposed as a way to activate the calming aspects, so-called parasympathetic aspects of the vagus nerve. And indeed, when you gargle, you're using the back of your throat.”