In this episode 26 protocols
▶ 2:20 Time-Restricted Feeding Behaviors “The key elements of time-restricted feeding that will benefit your health the most... are that the feeding window begin at least one hour after waking... and that it end at least two, and ideally three hours before going to sleep. As much as is reasonably possible, if you want to extract the maximum benefit from time-restricted feeding, the idea is to keep that feeding window at more or less the same period of time.” ▷ 12:08 Cardiovascular Exercise Behaviors “The general prescription that's out there in the literature and I think is well-supported, is to get somewhere between 150 and 180 minutes of cardiovascular exercise per week. But the 150 to 180 minutes minimum per week of cardiovascular exercise is crucial for heart health and heart health directly relates to brain health.” ▷ 17:18 Fish Oil Supplements “Of course, you can supplement EPAs through various fish oils and it could be liquid fish oil or capsule fish oil. Some people, if they're not interested in eating fish for whatever reason, they're allergic or for ethical reasons, they can take krill oil.” ▷ 17:53 Omega-3-Rich Fish and Seafood Diet “So what are foods that are high in omega-3s that we should all probably be consuming, at least on a daily basis? The number one is fish.” ▷ 18:34 Plant-Based Omega-3 Sources Diet “EPAs are found in chia seeds, in walnuts, in soybeans, and other plant-based foods.” ▷ 20:35 Meat and Fish for Phosphatidylserine Diet “Another compound that has been shown to be directly supportive of neuronal function is phosphatidylserine, which is abundant in meats and in fish.” ▷ 20:47 Phosphatidylserine Supplements “Phosphatidylserine is something that nowadays people are supplementing... In every case, it was 300 milligrams supplemented phosphatidylserine. For those of you that are interested in supplementing the phosphatidylserine, it's a relatively inexpensive supplement.” ▷ 21:16 Cabbage Diet “Phosphatidylserine can be derived, as I mentioned from meats and fish and to some extent from cabbage of all things.” ▷ 25:29 Eggs and Egg Yolks Diet “And the primary source for dietary choline would be eggs and in particular egg yolks. Eggs are an incredibly rich source of nutrients for the brain.” ▷ 27:13 Non-Animal Choline Sources Diet “Things like potatoes, nuts and seeds and grains and fruit, they don't have as much choline as eggs, but they do contain choline.” ▷ 27:29 Choline Supplements “In general, most people should probably strive to get somewhere between 500 milligrams and a gram of choline per day, so a thousand milligrams. So some people will supplement with 50 to 100 milligrams or whatever amount is necessary to get them up to that one gram or even a two gram dose per day.” ▷ 28:31 Hydration and Electrolytes Diet “If you're not ingesting enough water and you're not getting enough sodium and magnesium and potassium, then obviously your neurons can't run.” ▷ 31:15 Alpha-GPC Supplements “I do supplement with something called alpha-GPC... I will take 300 milligrams of alpha-GPC from time to time, and from time to time, I mean anywhere from two to three times per week. I'll generally do it early in the day because it, for me, can have a little bit of a stimulant effect.” ▷ 34:18 Creatine Monohydrate Supplements “The most typical form of creatine is so-called creatine monohydrate... creatine supplementation of five grams per day, that's creatine monohydrate, has been shown to improve cognition.” ▷ 36:57 Anthocyanin-Rich Dark Berries Diet “The interesting thing about blueberries and other berries, blackberries, dark currants, any of these thin skin berries that are purplish in color is that they contain what are called anthocyanins.” ▷ 37:26 Blueberries Diet “I think by now there's enough data to support the fact that eating a cup or two of blueberries pretty often every day... these anthocyanins are good for us. It appears that somewhere between 60 to 120 grams of fresh blueberries each day is the way that you can get sufficient anthocyanins.” ▷ 38:10 Blueberry Extract Supplements “Supplementation of a blueberry extract... somewhere between 428 and 598 milligrams of anthocyanins daily for 12 weeks was associated with improvements on verbal learning and memory. It appears that if one is going to supplement with blueberry extract... dosages of somewhere between five and a half or about 11 grams seem optimal.” ▷ 41:51 Glutamine-Rich Protein Foods Diet “Foods that contain a lot of glutamine are things like cottage cheese.” ▷ 42:03 Plant Sources of Glutamine Diet “For you non-animal food consuming people out there, vegetables, including beans, cabbage, once again, spinach, parsley, things of that sort.” ▷ 42:17 Glutamine Supplements “For people that supplement with glutamine, generally they will take anywhere from a gram, as much as 10 grams per day. Why would they want to do that?” ▷ 1:04:53 Low-Sugar Fermented Foods Diet “The best way to ensure a healthy gut microbiome that I am aware of is... to ingest two to four servings... of fermented foods that are low in sugar each day. There is a recent study published in Cell showing that the ingestion of fermented foods, two to four servings each day, can enhance the quality of the mucosal lining of the gut.” ▷ 1:19:47 Consume Artificial Sweeteners Away From Glucose-Raising Foods Behaviors “If you're going to consume artificial sweeteners, it's very likely best to consume those away from any food that raises blood glucose. So if you're going to enjoy diet soda, be my guest, but do it not while consuming food, in particular foods that raise blood glucose.” ▷ 1:20:00 Diet Soda Diet “So if you're going to enjoy diet soda, be my guest, but do it not while consuming food, in particular foods that raise blood glucose.” ▷ 1:27:01 Pair Less-Preferred Healthy Foods with Glucose-Raising Foods Diet “You could, for instance, swap out sucralose... and insert kale, but eat the kale with something that raises blood glucose to some degree or another.” ▷ 1:31:53 Pair Healthy Foods With Brain Fuel In The Same Meal Behaviors “If you want to eat more of a particular food because it's good for you, pair it with something in the same meal... but pair it with that other food that provides you a shift in brain metabolism, because that's really what your brain and you are seeking, even though you don't realize it.” ▷ 1:35:23 Avoid Progressively Sweeter, Highly Palatable Foods Behaviors “It's also true that if we continue to eat foods that are progressively sweeter and sweeter and highly palatable, it shifts our dopamine system because it activates our dopamine system to make us believe that those foods are the only foods that can trigger this reward system.”