In this episode 13 protocols
▶ 44:28 Sunlight Exposure Behaviors “Provided we're getting enough sunlight on our skin and to our eyes, the stress hormones, especially cortisol, and some of the other stress hormones are reduced in levels.” ▷ 50:07 Tryptophan-Rich Diet Diet “There are nice studies exploring the types of diets, nutritional programs, that can reduce aggressive behavior, both in children and in adults. And tryptophan-rich diets or supplementation with tryptophan.” ▷ 50:15 Tryptophan Supplements “And tryptophan-rich diets or supplementation with tryptophan... increasing levels of tryptophan, either by supplementation or by food, or drugs, prescription drugs that increase serotonin... tend to reduce aggressive behavior.” ▷ 52:17 Omega-3 Fatty Acids Supplements “Supplementation with the omega-3s has been shown to reduce impulsivity and aggressiveness in certain contexts, in things like ADHD or in individuals who have a predisposition for aggressive type behavior or aggressive thinking... people taking one to three grams of omega-3 fatty acids per day, typically in the form of a high-quality fish oil... can experience improvements in mood.” ▷ 53:01 Whole-Food Omega-3 Sources Diet “You can, of course, get omega-3 fatty acids from a number of different foods. Getting them from whole foods is probably the best way to do it.” ▷ 55:04 Sauna Tools “It turns out that hot baths and sauna can be very beneficial for reducing cortisol... a 20 minute sauna at anywhere from 80 to 100 degrees Celsius is going to be beneficial for reducing cortisol.” ▷ 55:27 Hot Bath Tools “If you don't have access to a sauna, you could do a hot bath, adjust the temperature so you don't burn yourself... but hot baths reduce cortisol.” ▷ 55:59 Ashwagandha Supplements “Really the chief player there is ashwagandha, which is known to decrease cortisol fairly potently... the limit seems to be about two weeks of regular use before you'd want to take a break... don't use it chronically for longer than two weeks.” ▷ 56:12 Take Supplements Only After Checking With a Doctor Behaviors “Check with your doctor or healthcare provider before adding or subtracting anything from your supplementation or health regimen.” ▷ 59:26 Pay Attention to Seasonal Aggression Patterns Behaviors “I think it's important to pay attention to how you feel at different times of year, depending on whether or not it's summer, whether or not it's winter, whether or not you're getting sufficient sunlight.” ▷ 1:10:15 Reduce Caffeine Intake Diet “Why would caffeine increase aggressive impulsivity? Well, the general effects of caffeine are to increase autonomic arousal... So put simply, caffeine can increase impulsivity.” ▷ 1:19:54 Acetyl-L-Carnitine Supplements “They received either acetyl L-carnitine or placebo... It was consumed twice daily after meals... The carnitine dosage was 100 milligrams per kilogram... with a maximum dosage of four grams per day... significant reductions in aggressive behavior.” ▷ 1:24:07 Avoid Alcohol Diet “Obviously avoiding things like alcohol... seems like it would be a good idea if your goal is to reduce aggressiveness.”