In this episode 38 protocols
▶ 1:38 Physical Activity Behaviors “Physical activity was a part of everyday life. And caloric restriction or intermittent fasting was also a part of it. This is another type of challenge.” ▷ 1:45 Caloric Restriction Behaviors “And caloric restriction or intermittent fasting was also a part of it. This is another type of challenge.” ▷ 1:45 Intermittent Fasting Behaviors “And caloric restriction or intermittent fasting was also a part of it. This is another type of challenge.” ▷ 2:24 Cold Exposure Behaviors “Heat, cold. These things are all types of little intermittent challenges.” ▷ 2:24 Heat Exposure Behaviors “Heat, cold. These things are all types of little intermittent challenges.” ▷ 3:20 Broccoli Sprouts Diet “But you can eat a plant like broccoli sprouts, which is high in something called sulforaphane. And it activates heat shock proteins, among other things.” ▷ 4:59 Cruciferous Vegetables Diet “But if they eat a lot of broccoli and cruciferous vegetables it negates that risk because they're getting sulforaphane, which activates glutathione transferase and synthase genes.” ▷ 5:48 Mustard Seed Powder Diet “However, there was a study a few years back that showed adding one gram of mustard seed powder ground to your cooked broccoli increases the sulforaphane by fourfold.” ▷ 5:58 Sulforaphane Supplements “Well, I had shifted to supplementation with sulforaphane.” ▷ 6:08 Moringa Supplements “There's another compound and it's actually called moringa. It's like a cousin and it activates the NRF2 pathway similarly to sulforaphane. And so I've been buying this Kooli Kooli moringa powder and I add it to my smoothies.” ▷ 6:32 Omega-3 Fatty Acids Supplements “Omega-3, the marine omega-3 fatty acids... I think two grams is a good threshold. ... And or if you have a lower quality fish oil supplement, then you have what's called ethyl ester form. And it's not that ethyl ester is bad. It just means take it with food.” ▷ 10:22 Omega-3 Index Testing Behaviors “So if you're going to do a baseline test, if you want to know before supplementing what your level is, you have to wait 120 days before doing the second test after supplementing to know how much you went up because that's how long it takes for your red blood cell to turn over.” ▷ 13:14 Theanine Supplements “We've known for a long time that there are things that we can do to improve our sleep. And that includes things that we can take, things like magnesium threonate, theanine, chamomile extract, and glycine, along with lesser known things like saffron and valerian root.” ▷ 13:14 Glycine Supplements “We've known for a long time that there are things that we can do to improve our sleep. And that includes things that we can take, things like magnesium threonate, theanine, chamomile extract, and glycine, along with lesser known things like saffron and valerian root.” ▷ 13:14 Valerian Root Supplements “We've known for a long time that there are things that we can do to improve our sleep. And that includes things that we can take, things like magnesium threonate, theanine, chamomile extract, and glycine, along with lesser known things like saffron and valerian root.” ▷ 13:14 Saffron Supplements “We've known for a long time that there are things that we can do to improve our sleep. And that includes things that we can take, things like magnesium threonate, theanine, chamomile extract, and glycine, along with lesser known things like saffron and valerian root.” ▷ 13:14 Chamomile Extract Supplements “We've known for a long time that there are things that we can do to improve our sleep. And that includes things that we can take, things like magnesium threonate, theanine, chamomile extract, and glycine, along with lesser known things like saffron and valerian root.” ▷ 13:14 Magnesium Threonate Supplements “We've known for a long time that there are things that we can do to improve our sleep. And that includes things that we can take, things like magnesium threonate, theanine, chamomile extract, and glycine, along with lesser known things like saffron and valerian root.” ▷ 16:04 Fatty Fish Diet “Yeah, vitamin D is naturally to some degree in fatty fish, but you're not going to correct a deficiency with eating fish for your vitamin D.” ▷ 16:13 Sun Exposure Behaviors “Like you're either going to correct it with sun exposure, being in the right area, having the right amount of sun and being the right age... So if I'm taking vitamin D3, I still need to get out into the sun, correct? Absolutely.” ▷ 17:35 Vitamin D Level Testing Behaviors “And so it really does hammer home the importance of measuring your vitamin D levels and being very proactive about that. I mean, you can get it done anywhere. Your doctor will do it. You ask them to do it, you know.” ▷ 17:47 Vitamin D3 Supplements “So supplementation-wise, typically if you don't have one of those SNPs, for the most part, taking 1,000 IUs of vitamin D will raise blood levels by around 5 nanograms per milliliter. So let's say you're deficient, you're 20 nanograms per milliliter, and you want to get to 40. You're going to need at least 4,000 IUs.” ▷ 20:34 Dark Leafy Greens Diet “So dark leafy greens are high in magnesium.” ▷ 20:57 Magnesium Supplements “So supplementation with magnesium, it can cause GI distress at like high doses. I personally like to take around 130 or 135 milligrams. that way it's not like a huge bolus to my gut.” ▷ 21:13 Malate Supplements “I would say malite would be the best. That has to do with the short chain fatty acids being good for the gut.” ▷ 21:18 Green Apples Diet “I think malite's awesome and I always try to eat green apples. They're really high in malic acid.” ▷ 21:22 Tart Cherries Diet “And tart cherries, tart cherries are really high in it as well.” ▷ 21:37 Cold Tub Tools “So today I did three minutes at 49 degrees Fahrenheit. I have a cold tub.” ▷ 25:42 High-Intensity Interval Training Behaviors “You want more mitochondria in your muscle... high intensity interval training exercise can do it.” ▷ 26:50 Stationary Cycle Tools “I do a lot of high intensity interval Tabatas on a stationary cycle three times a week.” ▷ 27:09 Sauna Tools “I always have my sauna on preheating up, I get it to about 189 degrees Fahrenheit... And so I stay in for like 30 minutes... So like 20 minutes is the sweet spot at about 174 degrees Fahrenheit.” ▷ 27:13 Peloton Bike Tools “I hop right in the sauna after my Peloton.” ▷ 27:16 Hydration Before Sauna Behaviors “I literally like down a bunch of water and then I get in.” ▷ 28:46 Moderate-Intensity Aerobic Exercise Behaviors “there's a lot of overlap between moderate intensity, aerobic exercise and heat stress.” ▷ 30:35 Hot Tub Tools “The more you do the sauna or any sort of heat stress, whether it's a hot tub or jacuzzi, you become adapted.” ▷ 32:53 Consult a Physician Before Sauna if High Risk Behaviors “Elderly people prone to low blood pressure, always talk to a physician before doing the sauna. It is stressful.” ▷ 32:53 Avoid Alcohol During Sauna Use Behaviors “drinking alcohol, never do that.” ▷ 33:00 Avoid Sauna During Pregnancy Behaviors “Pregnant women. Oh, yeah, I definitely avoided saunas when I was pregnant.”