In this episode 39 protocols
▶ 6:07 Yerba Mate Tea Diet “So I advise people to avoid smoked varieties of yerba mate tea. But yerba mate teas are known to stimulate significant amounts of GLP-1 release, and so they can be effective as a weight loss tool, mainly by blunting appetite.” ▷ 8:46 Deliberate Cold Exposure Behaviors “This is very much the same as the mechanism that's induced when you were to, say, take a cold shower, or do regular ice baths, or get into cold water regularly, that too stimulates the conversion of white fat cells to beige and brown fat cells.” ▷ 10:01 Fasted Cardio Behaviors “There are other ways to stimulate GLP-1 release. You can get it through certain forms of exercise, in particular, fasted exercise. This is actually a vote in favor of fasted exercise.” ▷ 10:36 Prescription GLP-1 Analogs Supplements “And then, of course, for those of you that are interested in more robust activation of GLP-1, then perhaps you might want to consider some of the new prescription GLP-1 analogs that are out there, but that's a more severe stimulus for GLP-1, of course.” ▷ 44:42 NSDR Behaviors “The other is to take a short nap, which of course is sleep, but it's shallow sleep or non-sleep deep rest. So-called NSDR has been shown to reduce levels of adenosine... many people, including myself, do need a short nap or non-sleep deep rest.” ▷ 45:51 Caffeine Supplements “So for most people ingesting one to three milligrams of caffeine per kilogram of body weight is going to be the range in which caffeine can have positive effects without making us feel overly anxious... And that is to delay your caffeine intake to 90 to 120 minutes after waking up on most days.” ▷ 47:41 Calculate Caffeine Dose By Body Weight Behaviors “The first step for you is to figure out how much you weigh in kilograms, and then to go to that number of one to three milligrams of caffeine per kilogram of body weight. And that's a good range in which you might want to explore the use of caffeine in a single application, meaning in a single dose.” ▷ 52:22 Check Caffeine Content Of Drinks And Foods Behaviors “So I do recommend whether or not you drink soda or coffee or tea, that you figure out the source of that... and go online and spend a little bit of time because the information is out there to discover what levels of caffeine you're actually ingesting.” ▷ 52:46 Avoid Excessively High Caffeine Intake Behaviors “However, you do want to be careful about ingesting very high levels of caffeine over long periods of time in your life because there can be issues that start to arise, in particular, a bias towards higher levels of anxiety and depletion of certain electrolytes because caffeine is a diuretic.” ▷ 56:08 Take Short Afternoon Nap Behaviors “Many people, including myself, do need a short nap... for 10 to 30 minutes in the afternoon. That is natural and healthy... it's been shown that naps of 90 minutes or less.” ▷ 1:00:38 Electrolytes Diet “Fine and in fact, beneficial to hydrate with water and electrolytes. Terrific. In fact, I would say necessary to get bright light in your eyes, ideally from sunlight.” ▷ 1:00:38 Morning Bright Light Exposure Behaviors “Fine and in fact, beneficial to hydrate with water and electrolytes. Terrific. In fact, I would say necessary to get bright light in your eyes, ideally from sunlight.” ▷ 1:00:59 Bright Artificial Lights After Waking Tools “If you wake up before the sun comes out, then turn on bright artificial lights. But then certainly once the sun is out and even on cloudy days, get outside for anywhere from five to 20, maybe even 30 minutes.” ▷ 1:02:03 Morning Exercise Behaviors “Other ways to increase that cortisol peak would be to do some physical activity. If you don't have time to do a full workout, well then getting some movement... that's going to zero out the adenosine present in your system.” ▷ 1:08:10 L-Theanine Supplements “Many people opt to take 100 milligrams of theanine... as a way to offset some of that jitteriness... I should mention that the dosages of theanine that are effective for offsetting the jitteriness of caffeine is 200 to 400 milligrams.” ▷ 1:08:54 Time-Restricted Feeding Behaviors “I generally eat my first meal somewhere around 11 a.m. And then I generally eat my last meal sometime around 8 p.m. or so... And that's not because I'm religiously following any kind of time-restricted feeding. It's just that tends to work best with my schedule and my appetite.” ▷ 1:09:36 Delay Caffeine Intake Behaviors “if you're somebody who likes to exercise on an empty stomach, and I'm one of those people, well then, ingesting caffeine just prior to exercise” ▷ 1:09:36 Exercise On An Empty Stomach Behaviors “if you're somebody who likes to exercise on an empty stomach, and I'm one of those people, well then, ingesting caffeine just prior to exercise” ▷ 1:10:41 Pre-Event Caffeine Abstinence Behaviors “But if you really want to see the maximum performance-enhancing effects of caffeine, you will do either one of two things. You will either abstain from caffeine for a few days or three days prior to ingesting caffeine, or you will use caffeine on an empty stomach.” ▷ 1:11:28 Hydration With Water Diet “One thing that works very well to maintain mood and alertness longer given a certain amount of caffeine intake and to avoid the jitteriness and what can sometimes feel like a crash or low blood sugar feeling or even blurry vision is to make sure that you consume at least an equal volume of water with your caffeine.” ▷ 1:13:13 Apigenin Supplements “You'll see that the so-called sleep stack that I use and recommend includes magnesium threonate, something called apigenin and theanine.” ▷ 1:13:13 Magnesium Threonate Supplements “You'll see that the so-called sleep stack that I use and recommend includes magnesium threonate, something called apigenin and theanine.” ▷ 1:13:27 Avoid Theanine Before Sleep If Prone To Vivid Dreams Or Sleepwalking Behaviors “I make the point there, and I'll make it again here, that ingesting theanine prior to sleep is not a good idea if you are somebody who tends to have very vivid dreams, night terrors or sleepwalking... In that case, eliminate theanine from the sleep stack.” ▷ 1:20:23 Calcium Supplements “Although certainly there are some people that need to supplement calcium or make it a point to consume more calcium containing foods, assuming that you are getting adequate levels of calcium, there is no direct relationship between caffeine intake and osteoporosis.” ▷ 1:20:51 Get Enough Calcium Diet “Provided people are getting enough calcium through their diet, that is through foods, through supplementation, or both.” ▷ 1:28:21 Get Enough Quality Sleep Behaviors “I think a good goal is to get enough quality sleep, sleep of sufficient duration, 80% of the nights of your life.” ▷ 1:28:59 Avoid Caffeine 12 Hours Before Sleep Behaviors “That you avoid caffeine intake in the 12 hours prior to sleep... But I really encourage people to avoid drinking caffeine in the 12 hours prior to sleep. And if you can't do that within the 10 hours prior to sleep, and if you can't do that within the eight hours prior to sleep.” ▷ 1:45:05 Do Not Try Caffeine For The First Time On An Important Performance Day Behaviors “Please do not ingest caffeine on the day of any important mental or physical challenge or performance, because what you will find is that because you are not caffeine-adapted, you will experience changes... that could be very detrimental to mental or physical performance.” ▷ 1:45:47 Explore Caffeine During Training Behaviors “So what I recommend is to explore the ergogenic effects of caffeine during your training, and then to make a decision about what you can reasonably and reliably do in terms of abstinence, and then pulse with caffeine on the day of the challenge.” ▷ 1:52:43 Intense Exercise After Learning Behaviors “Brief bouts of intense exercise ranging from 10 to 50 minutes or so have been shown to improve memory for information that one was trying to learn prior to the intense exercise.” ▷ 1:54:08 Avoid Nappuccino Behaviors “I should mention that what I just described also pushes back on something that I know a number of people perhaps have heard about and maybe even use, which is this notion of the nappuccino... So I'm not such a fan of the so-called nappuccino.” ▷ 1:58:11 Limit Intense Exercise Duration Behaviors “In general, best not to do high intensity exercise for longer than 75 minutes or 90 minutes, probably being the outer threshold... and limiting their intense exercise to 60 minutes or less, that doesn't include the warmup, is going to be beneficial.” ▷ 2:05:43 Avoid Dopamine Stacking Too Often Behaviors “So again, stacking different things, chemical and behavioral, in order to increase dopamine can be done in a safe way that's beneficial to you depending on your goals. But be careful about not stacking too many stimuli for dopamine too often.” ▷ 2:07:37 Every-Other-Day Caffeine Schedule Behaviors “The every other day schedule of caffeine intake, to me, seems like the most rational one if one wants to maximize on the performance enhancing effects of caffeine without suffering the effects of caffeine withdrawal.” ▷ 2:16:31 Use Caffeine To Reinforce Healthier Foods Or Drinks Behaviors “You actually can use caffeine as a tool to increase reinforcement of different things, and you can avoid caffeine as a way to further reinforce things that you would like to stop.” ▷ 2:16:42 L-Glutamine Supplements “A lot of people ask me, how do I avoid sugar cravings? I've talked about the use of L-glutamine for that.” ▷ 2:16:45 Essential Fatty Acids and Essential Amino Acids Diet “I've talked about making sure you're getting enough essential fatty acids and essential amino acids as a way to reduce sugar cravings.” ▷ 2:17:43 Herbal Tea Diet “I actually know somebody, I won't reveal who this person is, but they are quite prominent podcaster who ingests 125 to 150 milligrams of caffeine in tablet form, in tablet form, along with herbal tea and use this as a way to develop a preference for herbal tea because they found that coffee was giving them other effects that weren't good for them.” ▷ 2:17:43 Caffeine Tablets Supplements “I actually know somebody... who ingests 125 to 150 milligrams of caffeine in tablet form, along with herbal tea and use this as a way to develop a preference for herbal tea.”