In this episode 59 protocols
▶ 9:03 Talk to Female Relatives About Hormone History Behaviors ▷ 14:15 Measure Cortisol in the Teenage Years Behaviors ▷ 15:58 Use a Copper IUD Tools ▷ 17:00 Prefer Vasectomy as Contraception Behaviors ▷ 17:31 Benchmark Sex Hormones in Your 20s Behaviors ▷ 18:15 Avoid Smoking and Vaping Behaviors ▷ 21:39 Do Stool Testing for the Microbiome Behaviors ▷ 23:38 Time Hormone Testing to the Luteal Phase Behaviors ▷ 24:20 Use Dried Urine for Hormone Testing Behaviors ▷ 24:20 Use Saliva for Cortisol Testing Behaviors ▷ 25:10 Do Micronutrient Testing Behaviors ▷ 26:32 Eat Vegetables, Especially During Adolescence Diet ▷ 27:55 Drink Smoothies to Increase Vegetable Intake Behaviors ▷ 28:17 Add Vegetables to Smoothies Diet ▷ 28:37 Add Greens Powder to Smoothies Supplements ▷ 34:50 Use Replacement-Dose Probiotics After Antibiotics Supplements ▷ 34:58 Use Prebiotics Supplements ▷ 35:03 Use Polyphenols Selectively Diet ▷ 40:17 Measure Red Blood Cell Magnesium Behaviors ▷ 54:21 Aim for a Complete Morning Bowel Movement Daily Behaviors ▷ 56:00 Use Physiological Sigh Behaviors ▷ 57:21 Practice Transcendental Meditation Behaviors ▷ 57:26 Practice Yoga Behaviors ▷ 57:32 Do Holotropic Breathwork Behaviors ▷ 1:01:10 Avoid Alcohol Diet ▷ 1:02:31 Meditate Behaviors ▷ 1:24:23 Get Basic Blood Work Done Early Behaviors ▷ 1:24:48 Measure Insulin Early in Life Behaviors ▷ 1:25:04 Use a Continuous Glucose Monitor Tools ▷ 1:29:32 Get Sunlight Behaviors ▷ 1:30:54 Get Enough Sleep Behaviors ▷ 1:31:37 Lower High Perceived Stress Behaviors ▷ 1:31:52 Avoid Eating the Wrong Foods Diet ▷ 1:32:07 Move More and Exercise in a Way That Fits Your Body Behaviors ▷ 1:33:28 Balance Exercise Toward More Resistance Training Than Cardio Behaviors ▷ 1:33:46 Get at Least 150 Minutes of Exercise Per Week Behaviors ▷ 1:34:51 Avoid Chronic Cardio Behaviors ▷ 1:35:07 Use Vitamin C to Buffer Cortisol from Chronic Cardio Supplements ▷ 1:36:36 Do Pilates Behaviors ▷ 1:37:27 Use Rhodiola Supplements ▷ 1:38:47 Use Phosphatidylserine Supplements ▷ 1:38:55 Use Fish Oil Supplements ▷ 1:39:02 Use Ashwagandha Supplements ▷ 1:40:27 Use Cortisol Manager Supplements ▷ 1:49:22 Get Omega-3 Levels Measured Behaviors ▷ 1:50:58 Use Specialized Pro-Resolving Mediators Supplements ▷ 1:51:14 Use Low-Dose Aspirin Supplements ▷ 1:52:31 Avoid STIs Behaviors ▷ 1:52:31 Avoid Hard Drugs Behaviors ▷ 1:52:58 Eat Salmon or Other SMASH Fish Diet ▷ 1:52:58 Use Magnesium Supplements ▷ 1:52:58 Use Vitamin D Supplements ▷ 2:21:54 Use a Pulsed Clean Ketogenic Diet Diet ▷ 2:21:54 Use Intermittent Fasting Behaviors ▷ 2:23:09 Run a 4-Week Keto N-of-1 Experiment Behaviors ▷ 2:23:14 Use Stool Testing Before and After Keto Behaviors ▷ 2:28:43 Get a Coronary Artery Calcium Score by Age 45 Behaviors ▷ 2:29:01 Use a CT Scan of the Chest for Coronary Artery Calcium Scoring Tools ▷ 2:30:32 Know and Work With Your ACE Score Behaviors