protocols.guide
the health protocol index
Protocols
Episodes
Sign in
← All episodes
Andrew Huberman
Mar 31, 2025
37 protocols
Save
Share
Transform Your Mental Health With Diet & Lifestyle | Dr. Chris Palmer
◀ Prev
1 / 37
Next ▶
Behaviors
Exercise
“exercise promotes metabolic health exercise promotes neuroplasticity they are inseparable”
19:14 ·
YouTube ↗
·
View protocol →
In this episode
37 protocols
▶
19:14
Exercise
Behaviors
“exercise promotes metabolic health exercise promotes neuroplasticity they are inseparable”
▷
19:32
Improve Diet
Behaviors
“improving your diet does the same thing”
▷
19:34
Sleep
Behaviors
“sleep or lack thereof can impact this”
▷
36:14
Reduce Substance Use
Behaviors
“managing substance use, ideally reducing it or minimizing it or eliminating it”
▷
36:21
Stress Reduction Practices
Behaviors
“stress reduction practices, mindfulness, meditation, yoga”
▷
36:21
Mindfulness
Behaviors
“stress reduction practices, mindfulness, meditation, yoga”
▷
36:21
Meditation
Behaviors
“stress reduction practices, mindfulness, meditation, yoga”
▷
36:21
Yoga
Behaviors
“stress reduction practices, mindfulness, meditation, yoga”
▷
39:26
Morning Sunlight Exposure
Behaviors
“Maybe get some sunlight in the morning while you're at it.”
▷
43:50
Avoid High-Dose Stimulants
Behaviors
“High-dose stimulants, very harmful to human health.”
▷
47:53
Coffee
Diet
“I'd stick with coffee. For the young folks Yeah For the young folks For the young A little bit of coffee And again it about dose Yep And it about look So most things that enhance metabolism quickly can be addictive”
▷
48:39
Avoid Overstimulating Metabolism
Behaviors
“it's just important to kind of be mindful that you can overstimulate metabolism mitochondrial function. And then you start depleting mitochondria.”
▷
1:04:18
Avoid Ultra-Processed Foods
Diet
“ultra-processed foods, really bad for your physical health and your mental health.”
▷
1:19:32
Ketogenic Diet
Diet
“So ketogenic diet is a 100-year-old evidence-based treatment for epilepsy. It can stop seizures even when medications fail to.”
▷
1:24:16
Do Keto or Fasting in a Medically Sound Way
Behaviors
“let's make sure that if you're going to do a ketogenic diet or a fasting regimen that you're not depriving yourself of essential nutrition”
▷
1:30:35
Intermittent Fasting
Behaviors
“So can intermittent fasting or can cycles of fasting have health-improving qualities or health-improving effects? Absolutely.”
▷
1:32:25
Low-Fat Diets
Diet
“So low-fat diets need to go away. And people who promote low-fat diets need to stop promoting.”
▷
1:32:35
Healthy Fats
Diet
“At least acknowledge there are healthy fats. Even though fat has more calories, don't worry about those calories. Worry about the health effects, the long-term health effects.”
▷
1:34:09
Fasting-Mimicking Diet
Diet
“He calls his diet a fasting mimicking diet. And it's primarily a plant-based 600-calorie-a-day diet.”
▷
1:34:57
Five-Day Fasting-Mimicking Cycles
Behaviors
“They've done a series of studies that five-day cycles several times a year seem to be fine and improve a wide range of health biomarkers.”
▷
1:35:59
Red Meat
Diet
“I feel like in moderation from healthy sources not the process stuff”
▷
1:50:42
Creatine
Supplements
“we do have randomized controlled trial data with creatine showing that it can improve symptoms of major depression. It can augment antidepressants. It can improve symptoms of bipolar disorder.”
▷
1:54:06
Methylene Blue
Supplements
“I'm very interested in possibly starting to use it in controlled ways and patients who clearly need something more. We're doing all of the right things. We're doing the lifestyle things. We're doing ketogenic interventions or other things, and they still are not well.”
▷
2:01:33
Use a Reputable Source of Methylene Blue
Behaviors
“if people want to consider using it, I would, number one, make sure you get a very reputable source of it.”
▷
2:01:41
Use Methylene Blue Safely
Behaviors
“Make sure you're consuming it in a way that makes sense.”
▷
2:04:37
Urolithin A
Supplements
“So urolithin A, I think, is definitely a supplement among all of the supplements that should be considered if people are looking for something to take.”
▷
2:06:34
Transcranial Magnetic Stimulation
Tools
“can we use this supplement or this methylene blue infusion or even neurostimulation, which can stimulate mitochondria and stimulate neuroplasticity. Things like transcranial magnetic stimulation.”
▷
2:10:15
Adequate Quality Protein
Diet
“getting adequate quality protein”
▷
2:16:37
Animal-Sourced Foods for B12
Diet
“Animal source foods. Again, eggs, red meat, other types of meat.”
▷
2:16:46
Vitamin B12
Supplements
“if you're going to be a vegan or vegetarian, please take appropriate supplementation.”
▷
2:16:56
Monitor Vitamin and Nutrient Levels if Vegan
Behaviors
“maybe get your levels measured every now and then, at least once a year, your annual physical.”
▷
2:24:29
Measure Vitamin B12 Levels
Behaviors
“I think people should get their B12 levels measured.”
▷
2:41:27
Optimize Health Before Vaccination
Behaviors
“Let's make sure that even before you're going to the doctor, even before you're exposing yourself to any of these vaccines, that you're healthy.”
▷
2:42:50
Full Workup When a Child Shows Abrupt Neurodevelopmental Changes
Behaviors
“once the kid starts showing signs or symptoms, we should be doing a full workup.”
▷
2:56:32
Iron
Supplements
“maybe she really needs iron.”
▷
3:01:04
Prospective Parents Should Assess Metabolic Mitochondrial Health
Behaviors
“if we develop evidence-based tools that prospective parents can use to assess their own metabolic mitochondrial health”
▷
3:01:25
Use Evidence-Based Strategies to Improve Metabolic Health Before Conception
Behaviors
“and then we pair that with evidence-based strategies to help them improve their metabolic health so that it will improve the outcomes for those children.”