In this episode 71 protocols
▶ 11:23 Track Wake Time Behaviors ▷ 15:22 Morning Walk Behaviors ▷ 17:59 Morning Sunlight Exposure Behaviors ▷ 22:59 Light Pad Tools ▷ 23:53 Avoid Blue-Light Blocking Glasses During the Day Behaviors ▷ 24:11 Blue-Light Blocking Glasses Tools ▷ 25:16 Take Visual Distance Breaks From Screens Behaviors ▷ 25:40 Dim Evening Lights Behaviors ▷ 27:15 Morning Hydration Behaviors ▷ 27:23 Sea Salt in Water Diet ▷ 27:58 Room-Temperature Water in Morning Diet ▷ 28:14 Delay Caffeine After Waking Behaviors ▷ 30:42 Intermittent Fasting Until Late Morning or Noon Behaviors ▷ 30:53 Almond Butter Diet ▷ 30:53 Brazil Nuts Diet ▷ 31:03 Yerba Mate Diet ▷ 38:31 Position Screen at Eye Level or Slightly Higher Behaviors ▷ 39:45 Standing Desk Tools ▷ 40:13 Sit Upright Rather Than Reclined While Working Behaviors ▷ 42:02 90-Minute Focused Work Bout Behaviors ▷ 42:02 Timer for Work Blocks Tools ▷ 42:41 Freedom App Tools ▷ 44:12 Remove Phone During Deep Work Behaviors ▷ 45:52 Low-Level White Noise During Work Behaviors ▷ 52:35 Exercise After Morning Work Behaviors ▷ 55:29 Exercise Five Days Per Week Behaviors ▷ 56:09 Alternate 10–12 Week Training Emphasis Blocks Behaviors ▷ 56:44 Resistance Training Behaviors ▷ 56:56 Endurance Training Behaviors ▷ 1:04:59 Train Fasted Behaviors ▷ 1:06:21 Potassium Tablet Supplements ▷ 1:08:24 Avoid Energy Drinks Behaviors ▷ 1:08:46 Alpha-GPC Supplements ▷ 1:10:04 Avoid Large Meal Volumes Behaviors ▷ 1:11:04 Lower-Carbohydrate Lunch Diet ▷ 1:11:21 Protein and Vegetables at Lunch Diet ▷ 1:11:32 Starchy Carbohydrates at Lunch After Exercise Diet ▷ 1:13:34 Omega-3 Fatty Acids Supplements ▷ 1:14:24 Fatty Salmon Diet ▷ 1:15:05 Algae Omega-3 Sources Diet ▷ 1:15:34 Get Sufficient Iodine Diet ▷ 1:15:49 Get Sufficient Selenium Diet ▷ 1:18:49 Butter Diet ▷ 1:21:06 Tongkat Ali Supplements ▷ 1:22:12 Fadogia Agrestis Supplements ▷ 1:22:31 Post-Meal Walk Behaviors ▷ 1:25:03 Meditation Behaviors ▷ 1:25:15 Yoga Nidra Behaviors ▷ 1:25:31 Hypnosis Behaviors ▷ 1:26:35 Reveri App Tools ▷ 1:31:20 Hydrate After Hypnosis Behaviors ▷ 1:32:29 Naps Under 90 Minutes Behaviors ▷ 1:35:19 Afternoon/Evening Sunlight Exposure Behaviors ▷ 1:39:36 Dinner With Starchy Carbohydrates Diet ▷ 1:39:59 Avoid Refined Sugars Diet ▷ 1:41:21 Protein and Vegetables at Dinner Diet ▷ 1:42:16 Avoid Serotonin or Serotonin-Precursor Supplements for Sleep Behaviors ▷ 1:45:09 Sauna Tools ▷ 1:45:09 Hot Bath or Shower Before Bed Behaviors ▷ 1:46:22 Sauna Before Bed Behaviors ▷ 1:47:19 Keep Bedroom Very Dark Behaviors ▷ 1:47:29 Keep Bedroom Cool Behaviors ▷ 1:50:20 Avoid Melatonin Supplementation Behaviors ▷ 1:51:55 Magnesium Bisglycinate Supplements ▷ 1:51:55 Magnesium Threonate Supplements ▷ 1:52:38 Apigenin Supplements ▷ 1:53:11 L-Theanine Supplements ▷ 1:56:28 Use Bright Light in the Evening if Sleepiness Starts Too Early Behaviors ▷ 1:56:52 Keep Nighttime Lights Dim if You Wake Up Behaviors ▷ 1:57:02 Use NSDR if You Wake in the Night Behaviors ▷ 2:01:08 Maintain a Consistent Sleep-Wake Schedule Behaviors