In this episode 24 protocols
▶ 15:13 Avoid Highly Processed Foods Diet “I've been a proud omnivore, meaning I've tried to eat high quality, as much as I can, unprocessed foods. I try and really avoid highly processed foods.” ▷ 20:06 Intermittent Fasting Behaviors “I tend to eat my first meal sometime around 11 a.m., and then I generally eat my last meal sometime around 8 p.m. plus or minus an hour on either side. I'm not super strict about it.” ▷ 20:31 Hydration Upon Waking Behaviors “I just water and some caffeine. About 90 minutes after waking up, I drink my caffeine, but I hydrate from the time I get up, et cetera, et cetera.” ▷ 20:37 Delay Caffeine After Waking Behaviors “About 90 minutes after waking up, I drink my caffeine.” ▷ 31:53 Eat More Fruits and Vegetables Diet “So current recommendations for most people are to eat more fruits and vegetables.” ▷ 31:57 Limit Fructose to Control Hunger Diet “But for those of you that are trying to control your hunger, ingesting a lot of fructose is probably not going to be a good idea.” ▷ 32:22 Use Fruit to Stimulate Appetite Diet “And I suppose if you're trying to stimulate your appetite, then ingesting more fruit might actually be advantageous to you.” ▷ 34:18 Consume High-Glycemic Foods and Starches After Hard Training Diet “So what I do because I love mangoes so much is I will have mangoes probably twice a week, but I'll have them after some sort of resistance training or hard run or something like that.” ▷ 34:24 Hard Running Behaviors “I'll have them after some sort of resistance training or hard run or something like that.” ▷ 34:24 Resistance Training Behaviors “I'll have them after some sort of resistance training or hard run or something like that.” ▷ 1:06:01 Avoid High-Glycemic Foods Most of the Time Diet “But most of the time I'm avoiding these high glycemic foods and high sugar foods.” ▷ 1:07:52 Reduce Glycemic Impact of Sweet Foods Diet “It could mean consuming other foods along with sweet foods in order to reduce the glycemic index and thereby slow or blunt the release of dopamine.” ▷ 1:13:33 Reduce Refined Sugars and Sugary Drinks Diet “I think the work from Lustig and others has really illustrated that we should all be trying to reduce our intake of highly refined sugars and high fructose corn syrup, and certainly trying to reduce our intake of very sugary drinks, not just soft drinks.” ▷ 1:27:12 Omega-3 Fatty Acids (EPA via Fish Oil) Supplements “Provided that one gets at least one gram of EPA... one or more grams per day of the EPA form of essential fatty acid can rival some prescription antidepressants... I make it a particular point to ingest anywhere from one to three grams, that's grams of EPA essential fatty acid per day.” ▷ 1:30:03 Increase Amino Acids and Fatty Acids to Reduce Sugar Cravings Diet “If you want to reduce sugar cravings, you might consider increasing certain forms of amino acid intake or certain forms of fatty acid intake.” ▷ 1:32:36 Glutamine Supplements “There are many people who are experimenting with supplementing with glutamine, several grams per day, often even five grams distributed through three or four different servings throughout the day, as a way to blunt their sugar cravings.” ▷ 1:34:02 Increase Glutamine Gradually Behaviors “If you do try and take this approach of ingesting glutamine to reduce sugar cravings, you want to increase the amount of glutamine that you take somewhat gradually. It can create some gastric distress.” ▷ 1:37:05 Continuous Glucose Monitor Tools “Nowadays, they're less invasive blood glucose monitors, things like levels and so forth. And these are actually becoming pretty popular. I've worn one of these before. They're actually pretty informative.” ▷ 1:37:17 Sauna Tools “I learned, for instance, that when I go in the sauna, that I experience a sharp rise in blood glucose.” ▷ 1:37:39 Use Lemon or Lime Juice to Blunt Blood Glucose Spikes Diet “there are now data pointing to the fact that, I don't know if it's true or not, but there are some data pointing to the fact that, but lemon juice and lime juice, a couple of tablespoons or so, if ingested before or even during, or even after consumption of sugary foods,” ▷ 1:43:05 Use Cinnamon to Control Blood Sugar Diet “Cinnamon can be a useful tool for controlling blood sugar. And indeed, that's the case. It's very clear that cinnamon can adjust the rate of glucose entry into the bloodstream.” ▷ 1:45:03 Berberine Supplements “The one that comes to mind is of course, berberine. Berberine is a derivative of tree bark and is a very, very potent substance for reducing blood glucose.” ▷ 1:50:30 Sodium Caprate Supplements “There are some other substances, like sodium caprate, which are known to augment the effects of berberine via the AMPK pathways. They basically can increase the ability for berberine to have its glucose-lowering actions.” ▷ 1:56:11 Prioritize High-Quality Sleep Behaviors “We can't overstate the importance of getting regular, sufficient amount of high quality sleep at least 80% of the time, not just for sake of immune system function, for clear thinking, et cetera, but also for properly regulating our metabolism, including our sugar metabolism.”