In this episode 15 protocols
▶ 57:30 Yoga Nidra / NSDR Behaviors “the protocol that immediately leaps to mind is the use of certain non-sleep deep rest protocols. Now, non-sleep deep rest or NSDR is actually a term that I coined because there is a practice that's been established for many hundreds of years called yoga nidra, which actually means yoga sleep, whereby individuals, potentially you, if you decide to do them, lie down, listen to a script, that is listen to an audio script, which generally instructs you to do long exhale breathing, to deliberately relax your musculature of your face of your body.” ▷ 1:03:08 Deliberate Cold Exposure Behaviors “Now, many of you have perhaps heard that getting in a cold plunge or taking a cold shower or provided you can do it safely, getting into a cold ocean or a cold lake can significantly, maybe even double or even triple your circulating dopamine levels. And indeed, that is true.” ▷ 1:04:43 Sauna Tools “I like a nice warm shower or to get in the sauna afterwards, that's just me.” ▷ 1:06:40 Cold Plunge Tools “if you have access to a cold plunge or a cold body of water that you can safely get into up to your neck for 30 seconds to a minute, if it's 50 degrees or less. Most people opt for 30 seconds to as much as three minutes deliberate cold exposure in a shower or cold plunge or other body of water.” ▷ 1:11:40 Headphones Tools “Binaural beats being the presentation or the listening to sounds of different frequencies in the two ears, typically by headphones. I think that's been shown to work best.” ▷ 1:12:18 40 Hz Binaural Beats Behaviors “there are several studies that show not enormous, okay, I want to be clear, small to moderate improvements in working memory performance, but in some cases, significant improvement. In this study... listened to these 40 Hertz binaural beats... and found in some cases a small to moderate, but significant improvement in cognitive performance on working memory tasks.” ▷ 1:13:33 15 Hz Binaural Beats Behaviors “this was a study published in 2016, found generally something similar. In this case, they were using 15 Hertz binaural beats... and indeed, 15 Hertz binaural beats was able to produce a small but significant improvement in that sort of working memory task.” ▷ 1:19:59 Consult a Healthcare Provider Before Adding Supplements Behaviors “never add or remove any supplement from your supplement regimen if you have one without consulting with your health provider first to make sure that you are safe to take that particular supplement.” ▷ 1:20:59 L-Tyrosine Supplements “So if you weigh 50 kilograms, rather than start right off with, you know, the equivalent dosage to this study, maybe you start with 250 milligrams of L-tyrosine. If you weigh a bit more like me, or 100 kilograms or 75 kilograms, maybe you take 500 milligrams of L-tyrosine and see whether or not you experience a significant effect on working memory, attention, and performance.” ▷ 1:22:28 Mucuna Pruriens Supplements “Micunipurians, again, is a very potent way to increase dopamine. And here, if your healthcare provider approves it and you decide to try it, I would suggest starting with a very, very low dose, again, to find the minimal effective dose. So maybe even just 500 milligrams, not even going to the one gram dose, maybe even 250 milligrams.” ▷ 1:23:19 Bromocriptine Supplements “bromocryptine we know, based on that work from Despacito and colleagues that I talked about earlier, increases dopamine. It does so in about 90 minutes. It achieves peak levels of dopamine about 90 minutes and improves working memory in individuals that start off with a low working memory span.” ▷ 1:24:39 Ritalin Supplements “The ones that I think most of you will be familiar with are the drugs that increase dopamine and norepinephrine for the treatment of ADHD. And I did an entire episode of the Huberman Lab podcast about those compounds, things like Adderall, things like Ritalin.” ▷ 1:24:39 Adderall Supplements “The ones that I think most of you will be familiar with are the drugs that increase dopamine and norepinephrine for the treatment of ADHD. And I did an entire episode of the Huberman Lab podcast about those compounds, things like Adderall, things like Ritalin.” ▷ 1:25:07 Modafinil Supplements “I also talk a little bit about Modafinil, which is a entirely different category of drug known to improve cognitive performance, in some cases in ADHD, but in everybody.” ▷ 1:26:59 Consult a Physician Before Prescription Approaches Behaviors “So if you are going to explore the use of those compounds for sake of improving working memory, certainly if you're going to explore them for sake of improving working memory and focusing on young kids, please, please, please talk to your physician.”