In this episode 16 protocols
▶ 4:46 Enter Bored States Behaviors “The way to reset the balance is actually to enter into states in which we are not in pursuit of pleasure. To literally enter states in which we are bored, maybe even a little bored and anxious, and that resets the pleasure-pain balance.” ▷ 5:20 Avoid Repeated Pursuit of High-Dopamine Activities Behaviors “We should always be cautious of any state of mind or body pursuit that leads to very large increases in dopamine. And if it does, we should be very careful to not pursue that repeatedly over time.” ▷ 13:08 Consult a Qualified Healthcare Professional for Diagnosis Behaviors “Take those flags of concern, if they're there and bring them to a qualified healthcare professional, and they'll be able to properly diagnose you.” ▷ 44:51 Get a Blood Panel Including Thyroid and Cortisol Behaviors “These are things to be on the lookout for and to definitely talk to a doctor and get a blood panel that hopefully includes measures of thyroid hormone and cortisol hormone.” ▷ 53:28 Deliberate Cold Exposure Behaviors “If you get into a very cold shower, you take an ice bath, you will release norepinephrine and epinephrine in your brain and body.” ▷ 54:20 Regular Exercise Behaviors “Regular exercise is known to be a protective behavior against depression, but it also can help relieve some of the symptoms of depression.” ▷ 56:25 Get a Good Night's Sleep Behaviors “I'm not just going to tell you to get sunlight in your eyes and to get a good night's sleep, although I think everybody should do that on a regular basis, ideally every day. They will help your sleep. They will help you alleviate stress.” ▷ 56:25 Morning Sunlight Exposure Behaviors “I'm not just going to tell you to get sunlight in your eyes and to get a good night's sleep, although I think everybody should do that on a regular basis, ideally every day. They will help your sleep. They will help you alleviate stress.” ▷ 1:00:46 EPA Supplements “The threshold level seems to be about one gram, a thousand milligrams of EPA... it does seem that this thousand milligrams is the critical threshold for benefiting or getting some relief from depressive symptoms. But people who took two grams seem to do better.” ▷ 1:07:49 Eat EPA-Rich Fatty Fish Diet “They make an effort to regularly ingest high levels of EPA, either through nutrition... or by ingesting fatty fish and its skin.” ▷ 1:15:54 Creatine Monohydrate Supplements “Most of them used dosages that are pretty reasonable for most people, anywhere from three grams to five grams, sometimes up to as many 10 grams per day of creatine... I personally take five grams of creatine.” ▷ 1:47:42 Consume Carbohydrate- and Tryptophan-Rich Foods to Support Serotonin Diet “They reach for carbohydrate rich foods to blunt their cortisol, because that's indeed what it does. It blunts cortisol when you ingest high carbohydrate foods, in particular starchy foods, and it does increase serotonin.” ▷ 1:53:02 Ketogenic Diet Diet “There is decent evidence that people with major depressive disorders... that are refractory, meaning they don't respond to classical antidepressants can benefit it seems from the ketogenic diet.” ▷ 1:56:50 30-Day Complete Detox from Overused Dopaminergic Activity or Substance Behaviors “If you do feel like you need to reset that system, it really does seem like a 30 day complete detox from whatever activity or substance that is. And ideally it doesn't continue after that 30 days, especially in conditions of drugs of abuse.” ▷ 1:57:26 Breathing Patterns That Increase Alertness Behaviors “Things like particular patterns of breathing that engage and tend to make us feel better. Things that make us more alert.” ▷ 1:59:07 Fermented Foods Diet “It's also very, very useful to ingest two to four servings of fermented foods on a daily basis or near daily basis... keeping inflammation at bay, it just turns out to be a really good thing in order to keep our mood in a good place.”