In this episode 17 protocols
▶ 1:17:28 Protein Intake Diet “If the protein is low, the animal consumes more of the diet because it's trying to compensate for the lack of protein... If the protein is completely absent, the animal avoids that diet.” ▷ 1:17:42 Dietary Fiber with Plant-Based Diets Diet “If the protein is completely absent, the animal avoids that diet. Unless, unless that diet is very rich in dietary fibers... because somehow the microorganisms in the digestive tract, if they have enough highly digestible fiber, now they turn on the ability to synthesize essential amino acids.” ▷ 1:23:48 Combine Corn, Beans, and Squash/Pumpkin Diet “a classic, especially among native communities, is called the Three Marys. I believe is pumpkins, some type of fibers with corn, carbohydrates, and beans.” ▷ 1:24:48 Balanced Plate with Complementary Foods Diet “Because if you think about it, every time that we go to eat, how is it that we arrange that plate, right? There is some rice, which is very deficient in some essential amino acids, but it's rich in carbohydrates, right?” ▷ 1:49:19 Avoid Bright Light at Night Behaviors “Which is why I'm always telling people to get sunlight in their eyes early in the day and to avoid bright light in the evening and nighttime.” ▷ 1:49:19 Morning Bright Light Exposure Behaviors “Which is why I'm always telling people to get sunlight in their eyes early in the day and to avoid bright light in the evening and nighttime.” ▷ 1:51:45 Guayusa Diet “Guayusa is Ilex guayusa. And it's not as bitter as mate, but it has almost as much caffeine as coffee, and it has antioxidants and other compounds, which give you this very smooth experience.” ▷ 1:53:15 Chonta Diet “around 5, 5.30, then they will have what is called a bowl of chonta. And chonta is this palm date, very rich in lipids and fibers.” ▷ 1:53:52 Yerba Mate Diet “As does yerba mate. Those are one of the more potent effects, actually, of mate and guayusa. is a mild to moderate appetite suppression.” ▷ 1:54:10 Consume Lipids to Stave Off Hunger Diet “So they're essentially starting the day with hydration, caffeine, and then they, what in some circles they call fat fasting, meaning consuming lipids in order to stave off hunger.” ▷ 1:59:10 Dark Chocolate Diet “Do they have a very dark variety? I like the extreme dark varieties, 95%. Even 100% chocolate, if it comes from a really quality source, can be absolutely delicious.” ▷ 2:23:11 Long-Exhale Breathing Behaviors “And indeed the vagus can slow heart rate you know down through a number of things like long exhale breathing earlier we were talking about stress modulation something my labs worked on extend your exhales that's that's the most basic way” ▷ 2:23:26 Physiological Sigh Behaviors “physiological size two inhales followed by a full exhale to lungs empty these are core physiological mechanisms known to activate the vagus and lead to calming” ▷ 2:24:22 Humming Behaviors “there is a branch of the vagus that innervates the ear, the inner ear... that how it is certain music at a certain frequency will calm you down... Yeah, and humming has been linked to vasodilation, which is associated with a calming effect” ▷ 2:33:23 Do Not Hold Urination Too Long Behaviors “if you feel like going to the restroom to pee for a bio break, don't hold it for too long because it might be bad, right?” ▷ 2:36:29 Fermented Food Intake Diet “there are things that we can do to feed that microbiome, fiber intake, fermented food intake and so forth.” ▷ 2:36:29 Fiber Intake Diet “there are things that we can do to feed that microbiome, fiber intake, fermented food intake and so forth.”