In this episode 13 protocols
▶ 2:47 Apply for Stanford Brain Stimulation Laboratory Clinical Trials Behaviors “If you go to BSL, which stands for Brain Stimulation Laboratory, so that's bsl.stanford.edu, you have the opportunity to apply for one of these clinical trials for the treatment of depression, and other mood disorders.” ▷ 24:39 Exhale-Emphasized Slow Breathing Behaviors “What if I were somebody who did not have a stimulating electrode in my vagus nerve and I was dealing with minor depression and I decided I wanted to take some other approach to slow my heart rate down via the vagus, for instance, exhale emphasized breathing or deliberately slow cadence breathing, things of that sort.” ▷ 25:20 Meditation and Mindfulness Behaviors “So there's, there's a number of studies implicating DLP, the dorsolateral and, and say, you know, meditation, mindfulness, that sort of thing. And they're small studies, but, but pretty well designed studies suggesting, you know, behavioral interventions in mild depression actually work quite well.” ▷ 26:19 Exercise Behaviors “Exercise seems to really be a good treatment for, for mild depression. And it may work through the mechanism you're describing, right?” ▷ 42:14 Cognitive Behavioral Therapy Behaviors “So in a kind of standard cognitive behavioral therapy session, what the therapist is trying to do is identify those beliefs. And I'm just trying to figure out what that is. And what's the gate to, or what's the goal of having a prefrontal cortex?” ▷ 2:21:04 Non-Sleep Deep Rest Behaviors “I do have an ability to function pretty well the next day i'll do this non-sleep deep rest practice that i blab a lot about on the huberman lab podcast which is for me is tremendously restorative.” ▷ 2:21:20 Get Enough Quality Deep Sleep Behaviors “The foundation of mental health physical health and high performance if that's your thing being a functional human being is to try and get enough quality deep sleep at least 80 of the nights of your life if you can that's that's something to focus on.” ▷ 2:21:20 Good Nutrition Diet “The foundation of mental health physical health and high performance if that's your thing being a functional human being is to try and get enough quality deep sleep at least 80 of the nights of your life if you can that's that's something to focus on just like good nutrition just like exercise and social connection etc.” ▷ 2:26:40 Maintain a Regular Sleep Schedule Behaviors “yeah i think for for the typical person um you know really really kind of re-regulating your sleep and trying to get you know a good night's sleep in which you fall asleep stay asleep wake up in a set time every morning is going to be pretty crucial um you know in mild” ▷ 2:27:10 Cognitive Behavioral Therapy for Insomnia Behaviors “There are therapies like um you know there's a cbt for insomnia for instance where you can do cognitive behavioral therapy to help with insomnia.” ▷ 2:27:20 Blue-Light Blocking Glasses Tools “Some of what goes on that people with kind of milder insomnia experiences like blue light out of their computer and things like that that they so you can use like blue light blockers to to it tricks your your brain as you know better than me it tricks your brain to think that it's still light outside.” ▷ 2:27:52 Reserve the Bedroom for Sleep and Sex Behaviors “the kind of strict cbt for sleep um you know uh therapists will say there are only two things that you should do in your bed and if you're under a certain age and and whatnot it's really one thing that you should do in your bed which is to sleep and um and and be with your partner” ▷ 2:28:18 Keep the Phone Out of the Bedroom Behaviors “Phone out of the bedroom keep the phone out of the bedroom yeah yeah.”