In this episode 18 protocols
▶ 32:50 Intermittent Fasting Behaviors “Yeah, it seems like it's worth doing some self-experimentation for people to, you know, I mean, my read of the data on intermittent fasting is that it's one effective way to lose weight, but people can also lose weight by just eating fewer than maintenance calories across three or even more meals.” ▷ 32:50 Calorie Restriction Behaviors “Yeah, it seems like it's worth doing some self-experimentation for people to, you know, I mean, my read of the data on intermittent fasting is that it's one effective way to lose weight, but people can also lose weight by just eating fewer than maintenance calories across three or even more meals.” ▷ 32:50 Self-Experimentation With Meal Timing and Eating Pattern Behaviors “Yeah, it seems like it's worth doing some self-experimentation for people to, you know, I mean, my read of the data on intermittent fasting is that it's one effective way to lose weight, but people can also lose weight by just eating fewer than maintenance calories across three or even more meals.” ▷ 47:50 Exercise Behaviors “It seems these days that people just feel really good talking about the fact that exercise is one of the few things we can do to maintain or improve brain function.” ▷ 49:41 Quality Nutrition Behaviors “But we actually have in hand very few things besides exercise quality nutrition social connection and ongoing curiosity to try and maintain brain function” ▷ 58:09 Essential Fatty Acid Intake Diet “I mean, when an animal or a human doesn't eat well, meaning enough macronutrient. Sure, most people are getting enough macronutrients, at least in this country.” ▷ 1:01:57 Avoid Excess Sugar Diet “So I guess not making precise dietary recommendations, but excess sugar, not good. Excess saturated fatty acids, not good.” ▷ 1:01:57 Avoid Excess Saturated Fat Diet “So I guess not making precise dietary recommendations, but excess sugar, not good. Excess saturated fatty acids, not good.” ▷ 1:02:39 Blueberries Diet “I would love to eat a bowl of blueberries that had like 10 times as many polyphenols. I would pay more for those blueberries I don't know how much more, I guess it would kind of depend.” ▷ 1:10:00 Fruit and Vegetable Intake Diet “Like you can give answers, protein, fruits, vegetables. But my observation is that some people will do that.” ▷ 1:10:10 Adequate Fiber and Micronutrient Intake Diet “And the GLPs seem to have provided a solution, at least to the weight piece. But it doesn't seem that they've provided a solution to the nutrient piece.” ▷ 1:25:19 Avoid Highly Processed Foods Diet “I feel like so much of the challenge or the task rather of being healthy these days, especially in the United States, is trying to figure out like what the fundamental healthy baseline was or is, and trying to get to that because clearly processed foods, but also just the nature of life.” ▷ 1:27:33 Omega-3 Fatty Acids Supplements “But the omega-3 fatty acids seem to have a pretty decent literature. There's a woman, forgive me, I'm forgetting the name.” ▷ 1:27:48 Adequate Protein Intake Diet “It seems like the omega-3s, the polyphenols, enough protein, it seems like those are critical.” ▷ 1:34:53 Low-Sugar Fermented Foods Diet “And so they're trying to repopulate their gut bacteria with, you know, I'm a big proponent based on Sonnenberg's work of low sugar fermented foods. So sauerkraut, kimchi, tifa, you know, all these incredible foods that we know really support the gut microbiome.” ▷ 1:39:39 Support the Gut Microbiome Behaviors “I just need to give them what they need. And no, this isn't a, you know, a product endorsement because my observation is that it comes mainly from these low sugar fermented foods, getting enough fiber and not stressing too much because stress can also impair the gut microbiome and getting enough sleep.” ▷ 1:39:39 Sleep Behaviors “I just need to give them what they need. And no, this isn't a, you know, a product endorsement because my observation is that it comes mainly from these low sugar fermented foods, getting enough fiber and not stressing too much because stress can also impair the gut microbiome and getting enough sleep.” ▷ 1:39:39 Stress Reduction Behaviors “I just need to give them what they need. And no, this isn't a, you know, a product endorsement because my observation is that it comes mainly from these low sugar fermented foods, getting enough fiber and not stressing too much because stress can also impair the gut microbiome and getting enough sleep.”