In this episode 34 protocols
▶ 25:36 Mindfulness Around Meals Behaviors “A lot of the tools that are out there, both for eating disorders and for just kind of the general public who isn't suffering from eating disorders, things like mindfulness around meals.” ▷ 26:02 Deep Breaths Before Eating Behaviors “I don't generally take time to do two or three deep breaths before I eat. I generally will just keep, will eat.” ▷ 26:42 Chew Food More Behaviors “Everyone tells us we should chew our food more. Yes, that can improve digestion.” ▷ 26:45 Limit Fluids During Meals Behaviors “We're not supposed to drink as many fluids as we eat. That's true too.” ▷ 34:04 Tyrosine-Rich Foods Diet “It's clear that dietary L-tyrosine supports the healthy production of dopamine. Things like dopamine, and as well as other factors within the brain.” ▷ 34:24 L-Tyrosine Supplements “Full disclosure, I sometimes take L-tyrosine. I'm not taking it right now, but I take it only occasionally. You can buy this in capsule form. It does increase kind of mood and elevation and alertness.” ▷ 43:28 Carbohydrate-Rich Foods Diet “Many people adjust their serotonin by just eating more food and carbohydrate rich foods will increase serotonin.” ▷ 43:36 Exercise Early in the Day Behaviors “I personally am a big fan, at least for me, as I usually fast and exercise in the early part of the day.” ▷ 43:36 Intermittent Fasting Behaviors “I personally am a big fan, at least for me, as I usually fast and exercise in the early part of the day. ... But the longer periods of fasting that go for a day or two or three days are known to deplete the gut microbiome in major ways.” ▷ 43:44 High-Protein, Moderate-Fat, Low-Carb Lunch Diet “I eat a relatively high protein and moderate fat, zero carb or low carb meal at lunch and in the afternoon to stay alert because those foods tend to favor dopamine production, acetylcholine production, epinephrine production, and alertness.” ▷ 44:03 Foods That Promote Serotonin Release in the Evening Diet “And then as evening comes around and I'm concerned about sleep and a good night's sleep, not concerned in an anxious way, but I want to get a good night's sleep, I will ingest foods that promote serotonin release because they contain a lot of tryptophan.” ▷ 44:25 Starchy Carbohydrates Diet “But starchy carbohydrates will increase serotonin.” ▷ 44:32 5-HTP Supplements “You can now buy 5-HTP supplements. This is a little bit tricky. 5-HTP supplements can of course, increase 5-HTP. It is 5-HTP or serotonin, but that sometimes can create problems in endogenous or self-made production of serotonin.” ▷ 45:59 Examine.com Tools “You can go to this free website. I love this resource. They don't pay me to say that, but I just love this resource. I followed it for a long time called examine.com.” ▷ 48:02 Mucuna Pruriens Supplements “If you're interested in the dopamine pathway, go to examine.com, put in mucuna pruriens... Inside the bean, is L-DOPA. Mucuna pruriens is not just something that promotes dopamine release... it is chemically L-DOPA, the precursor to dopamine.” ▷ 54:42 Exercise Behaviors “I always think behaviors and proper food choices is the best way to start. And behaviors include things like exercise, et cetera.” ▷ 56:24 Social Connection Behaviors “I talked about social connection in the last episode, super important for activation of serotonin.” ▷ 57:03 Increase Omega-3 to Omega-6 Ratio Behaviors “The omega-3 to omega-6 fatty acid ratio has a profound effect on depression. It has a profound effect on mood.” ▷ 58:23 Fish Oil (providing 1,000 mg/day EPA) Supplements “And they did a comparison of 1,000 milligrams a day of EPA... Compare that to 20 milligrams of fluoxetine... and they found that they were equally effective in reducing depressive symptoms. ... A couple of years later, I did in fact start taking 1,000 milligrams per day of EPA in fish oil.” ▷ 1:02:40 Omega-3-Rich Foods Diet “You can get from fatty fish, there are flax seeds, hemp seeds, there are a number of chia seeds, these kinds of things.” ▷ 1:06:38 Proper Sleep Behaviors “You cannot expect to take a compound, regardless of source or potency, and have it completely shift your experience of life without having to continue to engage in the proper behaviors, all the things we know, proper sleep, exercise, social connection, food, et cetera.” ▷ 1:07:48 Krill Oil Supplements “There's krill oil. Krill is still an organism... Some people really like krill oil as a source of omega-3s.” ▷ 1:08:22 Omega-3-Rich Grass-Fed Meat Diet “get omega-3s from meats if the animals have grazed on grasses that contain a lot of omega-3s.” ▷ 1:08:47 Choose Decontaminated Fish Oil Brands Behaviors “You want to go with a brand that emphasizes that they've gone to really good sources and that they decontaminate regardless.” ▷ 1:09:13 Chew a Fish Oil Gel Cap to Test Rancidity Behaviors “You can actually just chew one of the gel tablets. And if it tastes really fishy and kind of rancid, you'll know it's disgusting. You'll want to spit it out.” ▷ 1:10:03 Acetyl-L-Carnitine Supplements “The next one I want to mention, because I think it's really interesting, is L-carnitine. ... L-carnitine, actually, has some really impressive effects on depression.” ▷ 1:10:35 Beef Diet “Okay, L-carnitine is most prevalent in meat and in beef in particular.” ▷ 1:22:09 Prebiotics Supplements “However, that does not mean maxing out or taking the most probiotic and prebiotic that you can possibly manage.” ▷ 1:22:17 Probiotics Supplements “As I mentioned many times before, I do believe in probiotics. I take probiotics, but there are studies that show that if you take lots and lots of certain probiotics like lactobacillus... it is not a case of more is better. There are things like brain fog that can come from that.” ▷ 1:22:24 Avoid Excessive Probiotic Dosing Behaviors “If you take lots and lots of certain probiotics like lactobacillus, and you really ramp up the levels more, it is not a case of more is better. There are things like brain fog that can come from that.” ▷ 1:23:32 Fermented Foods Diet “They've published that the ingestion of fermented foods is one of the best ways to support healthy levels of gut microbiota.” ▷ 1:25:19 Avoid Saccharin Diet “Artificial sweeteners, but a particular artificial sweetener, which was saccharin, can disrupt the gut microbiome in ways that is detrimental to a number of different health markers.” ▷ 1:28:45 Plant-Based Diet with Fiber Enrichment Diet “Likewise, some people go from ingesting animal products... and they go to vegan, and they experience positive shifts in mood and affect. And we know that the transition to a more plant-based diet and especially the enrichment of fiber that's present in those diets also creates dramatic shifts in the gut microbiome.” ▷ 1:29:20 Avoid Processed Foods Diet “Showing that ingestion of processed foods, regardless of whether or not they come from animal sources or non-animal sources, the processed foods themselves tend to create activity within the body... that lead to over-consumption of calories and weight gain.”