In this episode 55 protocols
▶ 3:29 Morning Sunlight Exposure Behaviors “So the big ones for me when arriving here were of course to get morning sunlight as often as possible. We saw a beautiful sunrise this morning over Sydney, but even on the overcast days, we've had a few rainy overcast days to really make it a point to get outside and to get that morning sunlight.” ▷ 4:05 Red Light Bulb Tools “I actually travel with a little red light bulb unit. It's just like a small, you know, screwing unit. You plug it in here with an adapter, of course.” ▷ 4:09 Use Red Light and Avoid Overhead Lights in the Evening Behaviors “And then in the evening, we've switched off the lights in the place where we're staying. And it just brings the overall levels of cortisol down low very quickly, and it makes it very easy to get to sleep each night.” ▷ 4:51 Caffeine in the Morning Diet “Really the quadfecta of shifting your circadian rhythm in a new place or becoming an early riser, if you want to do that, is morning sunlight movement, social engagement, and in my case, caffeine.” ▷ 4:51 Morning Movement Behaviors “Really the quadfecta of shifting your circadian rhythm in a new place or becoming an early riser, if you want to do that, is morning sunlight movement, social engagement, and in my case, caffeine.” ▷ 4:51 Morning Social Engagement Behaviors “Really the quadfecta of shifting your circadian rhythm in a new place or becoming an early riser, if you want to do that, is morning sunlight movement, social engagement, and in my case, caffeine.” ▷ 5:02 Breakfast in the Morning Diet “Although some people would opt for eating breakfast, I just happen to prefer to eat a little bit later in the day.” ▷ 5:32 Adopt the Local Meal Schedule Behaviors “And then of course, if you want to shift your circadian rhythm really quickly to be on a local schedule, it helps to hop on the local meal schedule.” ▷ 5:51 NSDR (Yoga Nidra) Behaviors “So there's a daily for me, non-sleep deep rest or yoga nidra protocol. By the way, you may be familiar with non-sleep deep rest and yoga nidra, terrific zero cost practice for reducing stress, replacing or replenishing dopamine and mental and physical vigor.” ▷ 7:54 Brief Nap Behaviors “maybe only need a brief 10 minute to 30 minute nap in the afternoon. Some people nap, some people don't like to nap, doesn't matter.” ▷ 10:06 Sleep Tracker Tools “Some people like sleep trackers using their aid sleep or their whoop or their aura ring or something like that. I'm a fan of sleep trackers, but I think that relying too heavily on sleep scores can be risky.” ▷ 10:41 Delay Checking Sleep Score Until Midday Behaviors “Maybe I would say go about halfway through your day if you can bear to do it before looking at your sleep score and see how you feel, then look at your sleep score as opposed to the other way around.” ▷ 11:03 Consistent Sleep Schedule Behaviors “And then the regularity of your sleep is that you're going to sleep more or less at the same time each night, plus or minus an hour on, let's say, five to six days per week.” ▷ 13:51 Sit Down and Assess Dizziness Safely Behaviors “so if you're ever feeling dizzy it's worth stopping and sitting or if you can't sit standing and closing your eyes and asking yourself a question” ▷ 17:58 Distant Visual Fixation for Motion Sickness or Vertigo Behaviors “which is why whenever you feel sick on a boat, they say, look at the horizon, fixate to something at a distance.” ▷ 18:39 Near-Far Finger Fixation Exercise Behaviors “you would want to look at your hand, your finger out in front of you, and then slowly move it in toward your nose. At some point, you'll feel like you're going to go cross-eyed and you can stop at that point, then move out again, then in again.” ▷ 21:42 Avoid Trans Fats Diet “We know trans fats are bad. Everyone agrees they're bad. Governments agree they're bad.” ▷ 23:33 Transcranial Magnetic Stimulation Tools “Sleep is going to be important but there are some things like transcranial magnetic stimulation certainly things that reduce brain inflammation like glymphatic outflow.” ▷ 23:52 Sleep Adequately After Traumatic Brain Injury Behaviors “Very, very important in the weeks and months after traumatic brain injury to get adequate sleep for that reason.” ▷ 23:59 Hyperoxygenation Treatments Behaviors “But then there are things that also seem to perhaps improve outcomes from traumatic brain injury, such as hyperbaric chambers or hyperoxygenation treatments, if you have access to those.” ▷ 23:59 Hyperbaric Chamber Tools “But then there are things that also seem to perhaps improve outcomes from traumatic brain injury, such as hyperbaric chambers or hyperoxygenation treatments, if you have access to those.” ▷ 24:09 Elevate Feet During Sleep Behaviors “Even things like elevating the feet slightly when you sleep by about 5 to 15 degrees is known to increase glymphatic flow during sleep.” ▷ 24:46 Avoid Sleeping Upright in a Chair Behaviors “definitely not falling asleep in a chair upright. That's the worst thing for glymphatic flow” ▷ 24:50 Avoid High-Dose Curcumin Supplements “Some people go kind of bonkers on all things anti-inflammation. They start taking tons of curcumin and they kind of get obsessed with inflammation as the enemy. I wouldn't do that.” ▷ 25:11 Turmeric Diet “Male or female, you don't want to take too much turmeric or curcumin. There are real issues with that.” ▷ 25:17 Check Turmeric Sourcing Carefully Behaviors “To say nothing of the studies that have shown lead contamination in a lot of turmeric. So you want to check the sourcing very carefully.” ▷ 25:36 Creatine Monohydrate Supplements “There's some really interesting evidence that five grams, maybe 10 grams, depending on your body weight of creatine monohydrate per day can enhance creatine phosphate metabolism in the forebrain and enhance brain function under conditions of high altitude or TBI. I take five to 10 grams of creatine, just creatine monohydrate powder.” ▷ 29:27 Work With an Excellent Psychiatrist for OCD Behaviors “How do you get plasticity? Well, in my belief, you work with an excellent psychiatrist who can prescribe the appropriate dose of drug to release the appropriate amount of neuromodulator.” ▷ 29:51 Exposure and Response Prevention for OCD Behaviors “For instance, the person is exposed to the stimulus that causes the obsession, or maybe this obsession arises spontaneously. They feel the impulse to complete the compulsion, the behavior, and they resist with the support of a therapist.” ▷ 30:57 Pre-Shift Wake Time Earlier Before Eastward Travel Behaviors “the best way, frankly, would be to get up an hour earlier, two days before you head off to New York, and then another day, you might try and shift by two hours before you go and then head to New York and do the last shift on the last day.” ▷ 31:20 Use Temperature Minimum to Time Light Exposure Behaviors “I would say the best thing to do is to know your temperature minimum. And I'll try and keep this pretty simple. If you typically wake up at 8 a.m., let's say, just by way of example, that means that your minimum body temperature is at 6 a.m.” ▷ 31:55 Artificial Bright Light Tools “get some bright light in your eyes from artificial sources or from sunlight, maybe five, 10 minutes, then go back to sleep until 8 a.m.” ▷ 32:12 Use Dim Lights During Nighttime Bathroom Trips Behaviors “So in the middle of the night, if you get up, you need to use the restroom, trying to use dim lights as dim as is safely possible, et cetera.” ▷ 33:00 Exercise and Use Local Social Rhythm Upon Arrival Behaviors “The other thing you can do is just fly to New York and force yourself to get up and just drink caffeine and get out and exercise and use the social rhythm of the activity of the city in order to get up earlier.” ▷ 35:47 Fatty Ocean Fish Diet “So things like sardines, cod liver oil, et cetera, you can get those from natural sources, except there's one problem. I hate sardines” ▷ 36:09 Fish Oil Supplements “So I believe in taking a high quality fish oil. There are a lot of different sources of these.” ▷ 38:18 EPA Supplements “when you get out past one gram of the EPA form of omega-3, okay, one gram of EPA form of omega-3 per day. It's clear there's a either mild to moderate antidepressant effect... So I take one and a half grams of EPA” ▷ 43:12 Get Hormone Levels Checked Regularly Behaviors “So I would say getting your hormone levels checked once a year after age 40 and prior to that once every three to five years, starting at about age 18 would be ideal.” ▷ 44:44 Get Hormone Testing Fasted in the Morning Behaviors “it will be impacted by food so you want to go in fasted in the morning ideally get this done early” ▷ 45:23 Keep Menstrual Cycle Timing Consistent for Hormone Testing Behaviors “for women, the trick is going to be when you get your blood taken with respect to your hormone cycle, your ovulatory cycle, and to try and make that at least consistent from test to test” ▷ 46:30 Avoid Training to Complete Exhaustion Behaviors “If you find that you work out in the morning and then you're really, really sleepy in the afternoon and the next day, you might be working out too long or too hard. So maybe ratchet back the intensity a little bit or the duration.” ▷ 49:14 Avoid Getting Hurt in Training Behaviors “more important than training hard, more important than doing any particular exercises, more important than anything is to not get hurt because if you get hurt, you can't train.” ▷ 49:41 Get Enough Sleep for Gut-Brain Axis Function Behaviors “What can we do to optimize the function of our gut-brain axis? That's very simple. Get enough sleep.” ▷ 49:50 Avoid Excessive Antibiotic Intake Behaviors “In addition to that, avoid excessive intake of antibiotics, but if your doctor prescribes them, take them.” ▷ 50:06 Low-Sugar Fermented Foods Diet “I think you should ingest one to four servings of low sugar fermented foods per day.” ▷ 50:25 Avoid Overusing Antiseptics Behaviors “I think it's also very important that you don't overuse antiseptics like antiseptic mouthwashes and hand rinses and all that stuff.” ▷ 50:59 Allow Some Dirt Exposure Behaviors “We're talking about a little dirt here and there. Turns out owning a pet increases the diversity of your microbiome.” ▷ 51:00 Own a Pet Behaviors “Turns out owning a pet increases the diversity of your microbiome.” ▷ 51:22 Get Enough Fiber Diet “When you eat low sugar fermented foods, you want to make sure also you get enough fiber, both prebiotic and probiotic fibers of fruits and vegetables.” ▷ 52:52 Brush and Floss Before Sleep Behaviors “Every single one of them said that brushing your teeth before sleep is especially important because at night you produce less saliva and you want to be able to remineralize your teeth” ▷ 53:09 Brush Teeth in the Morning Behaviors “And of course in the morning too, for everyone's sake.” ▷ 53:17 Tongue Scraper Tools “it was clear that the tongue scraping was advised if done correctly, okay? Because there are certain bacteria that grow on the tongue that you don't want there.” ▷ 53:33 Brush Tongue Gently With a Separate Soft Toothbrush Behaviors “but that most people scrape their tongue too hard. And rather it would be wise to brush your tongue gently with a soft toothbrush.” ▷ 53:43 Soft Toothbrush Tools “And by the way, you should also use a soft brush for your teeth, but not the same one that you use for tongue brushing.” ▷ 53:59 Salt and Baking Soda on Tongue Brush Diet “you do not need to use anything on it but if you wanted to put a little bit of salt and baking soda that is perfectly fine”