In this episode 10 protocols
▶ 14:37 Blood Panel Tools “So, these are things to be on the lookout for, and to definitely talk to a doctor, and get a blood panel that hopefully includes measures of thyroid hormone and cortisol hormone.” ▷ 14:37 Talk to a Doctor Behaviors “So, these are things to be on the lookout for, and to definitely talk to a doctor, and get a blood panel that hopefully includes measures of thyroid hormone and cortisol hormone.” ▷ 17:27 Regular Exercise Behaviors “Well, there are a lot of studies exploring how exercise can impact depression, and indeed, regular exercise is known to be a protective behavior against depression, but it also can help relieve some of the symptoms of depression.” ▷ 22:54 Aerobic Exercise Behaviors “The activation of the muscles through rhythmic repeated use, in particular, aerobic exercise, but also resistance training has been shown to do this to some extent, tends to sequester or shuttle the kynurenine into the muscle so that it isn't converted into this neurotoxin that is pro-depression.” ▷ 22:54 Resistance Training Behaviors “The activation of the muscles through rhythmic repeated use, in particular, aerobic exercise, but also resistance training has been shown to do this to some extent, tends to sequester or shuttle the kynurenine into the muscle so that it isn't converted into this neurotoxin that is pro-depression.” ▷ 24:51 Creatine Monohydrate Supplements “The American Journal of Psychiatry in 2012 published a study which was a randomized double-blind placebo-controlled trial of oral creatine monohydrate, and what it found is that it could augment or enhance the response to a selective serotonin reuptake inhibitor, in particular in women with major depressive disorder.” ▷ 32:51 Ketogenic Diet Diet “It's really interesting that eating in a particular way, lowering carbohydrates to the point where you rely on ketogenic metabolism in the brain, increases GABA, and can provide some relief for depressive symptoms, and that, in particular, seems to have positive effects in people that are refractory, or who don't respond to classic antidepressants.” ▷ 34:25 Deliberate Cold Exposure Behaviors “But things like deliberate cold showers, things like regular exercise, they aren't just feel-good activities. They actually engage the norepinephrine system, and keep that system tuned up, and allow us to increase our norepinephrine levels at will on a regular basis, and their mood-enhancing effects are real effects at the level of neurochemistry.” ▷ 34:46 EPA Supplements “Then, we talked about EPAs, these essential fatty acids, and it's clear that for most people, getting above a thousand milligrams, and probably even closer to 2,000 milligrams per day of EPAs, can be beneficial for mood, especially in attempts to treat or offset major depressive disorder.” ▷ 35:18 Ketosis Behaviors “And then lastly, we talked about ketosis, which may not be right for everybody, but might be right for certain individuals out there who are grappling with this.”