In this episode 24 protocols
▶ 3:59 L-Tyrosine Supplements “There are, of course, supplement based medications that will increase dopamine, mainly L-tyrosine. Again, this is something to think carefully about before you start tampering with your dopamine system.” ▷ 4:25 Nutrition Behaviors “Then, of course, sleep and nutrition are prerequisite, again, for all mental health, physical health performance. You simply can't neglect those.” ▷ 4:25 Sleep Behaviors “Then, of course, sleep and nutrition are prerequisite, again, for all mental health, physical health performance. You simply can't neglect those.” ▷ 5:00 Visual Focus Exercise Behaviors “And this focusing exercise essentially consists of spending one to three minutes trying to maintain visual focus. And yes, you are allowed to blink.” ▷ 5:27 Breath-Focused Meditation Behaviors “But roughly 10 minute, it's actually 13 minute a day meditation of the sort where you just focus on your breathing has been shown to improve focus significantly.” ▷ 11:04 Space-Time Bridging Behaviors “So space-time bridging is very useful because most people get locked at one step... So this is a simple exercise that you can do, focusing internally, then stepping out externally, and then stepping back in, all the while paying attention to your inner landscape just simply by focusing on your breathing.” ▷ 12:51 Mindfulness Practice Behaviors “I would encourage you to cultivate some sort of mindfulness practice.” ▷ 16:19 Deliberate Cold Exposure Behaviors “If you want to get the most out of the cold water exposure, and to be more specific, the adrenaline, then you want to get to that point of, I really want to get out of here, but I know I can stay in safely, but I really want to get out of here. ... Don't get out when you panic, unless it's dangerous.” ▷ 22:00 Real-Time Stress Modulation Behaviors “So I would encourage you to focus on real-time stress modulation and to raise your stress threshold using the sorts of tools we talked about and to register your wins.” ▷ 24:22 EMDR Behaviors “EMDR moving your eyes from side to side... and then recounting a trauma is a very common and actually one of the four approved treatments that are behavioral for trauma.” ▷ 26:41 Walking Behaviors “What's kind of nice is that this eye movements from side to side or simply taking a walk, as long as you're not looking at your phone and not allowing your eyes to move from side to side, is a very good way to shut down the fear and stress system.” ▷ 29:49 Physiological Sigh Behaviors “Like a physiological side directly calms you down quickly. It mediates the calming response.” ▷ 32:13 Low-Sugar Fermented Foods Diet “It's mostly consuming these fermented foods that have been used for ages, but low sugar fermented foods of the natto, kimchi, sauerkraut, kombucha, et cetera, like all these things... certain yogurts, et cetera, that allow the gut to be healthy.” ▷ 32:13 Fiber Diet “It's very clear now that fiber can be helpful, but it's mostly consuming these fermented foods...” ▷ 33:26 Sunlight Behaviors “So sunlight, sleep, healthy gut microbiome, exercise, good nutrition, social connection, these things all create this general milieu or environment of health.” ▷ 33:26 Exercise Behaviors “So sunlight, sleep, healthy gut microbiome, exercise, good nutrition, social connection, these things all create this general milieu or environment of health.” ▷ 33:26 Social Connection Behaviors “So sunlight, sleep, healthy gut microbiome, exercise, good nutrition, social connection, these things all create this general milieu or environment of health.” ▷ 35:34 Palmar Cooling Behaviors “If you do that in between sets of exercise or during a run or cycling you can dramatically increase your ability to continue. I actually use the cool mitt for cognitive work but you don't need a cool mitt... you can just get a thing of ice water or just very cold water.” ▷ 35:39 CoolMitt Tools “I actually use the cool mitt for cognitive work but you don't need a cool mitt... you can just get a thing of ice water or just very cold water.” ▷ 35:42 Ice Water for Hand Cooling Tools “you can just get a a thing of ice water or just very cold water and you i know it sounds trivially easy but you're actually just cooling your core by putting your hands or even one hand on a relatively cold thing of water or ice but not so cold that it constricts the the vasculature there this is the incredible work of my colleague at stanford dr craig heller why wouldn't more people do this” ▷ 57:54 Avoid Psilocybin Microdosing Behaviors “lot of people talk about microdosing psilocybin, but the data, at least according to Matthew Johnson, who was also on the podcast, the data for microdosing are not really there, frankly.” ▷ 58:05 Psilocybin Macro Dose Supplements “The data on single session macro dose, the sort of heroic doses that have been talked about in the psychonaut community for depression and to some extent PTSD and for eating disorders and sort of end-of-life preparation are quite encouraging.” ▷ 1:02:04 Sauna Tools “There are a number of other things that sauna does, including massive increases in growth hormone provided you don't sauna too much. So if you do it once a week for four 20-minute sessions spaced five minutes apart, you get the results.” ▷ 1:02:11 Heat Exposure Protocol for Growth Hormone Behaviors “So if you do it once a week for four 20-minute sessions spaced five minutes apart, you get the results. You get these enormous increases in growth hormone. If you start doing it more often, you get still significant, but smaller increases in growth hormone.”