In this episode 11 protocols
▶ 9:15 Nasal Breathing Behaviors “This is a reminder that whenever possible, unless eating or speaking, you want to be nasal breathing, not breathing through your mouth. Your nose is a much better filter for viruses and bacteria than is your mouth.” ▷ 9:35 Avoid Touching Your Eyes After Touching People or Surfaces Behaviors “The other way to try and keep out bad things and to avoid getting sick is the advice that your mother and certainly my mother uh gave me, which is to not touch your eyes after touching other people or touching other surfaces. And the reason to avoid doing that is the eyes are a primary entry point for a lot of bacteria and viruses.” ▷ 10:13 Fermented Foods Diet “The best way to enhance the quality of your gut microbiome and the mucous lining that serves as this protective layer all along your body is to ingest two to four servings a day of fermented foods, low sugar fermented foods.” ▷ 18:16 Extended Sleep Behaviors “Yes, of course, we are all told that we should take a hot shower and go to sleep, you know, and get nine or 10 hours of sleep.” ▷ 19:18 Elevate Feet During Sleep Behaviors “It turns out that if you elevate your heels by about 12°, it doesn't have to be exactly 12 as you sleep by putting maybe a rolled pillow or two pillows underneath your feet. By having the head below your legs, it seems that there's more glimpmphatic wash out or clearance during sleep.” ▷ 19:18 Rolled Pillow or Pillows Under Feet Tools “It turns out that if you elevate your heels by about 12°, it doesn't have to be exactly 12 as you sleep by putting maybe a rolled pillow or two pillows underneath your feet.” ▷ 19:36 Hot Shower Behaviors “So, I would say if you're not feeling well, yes, take the hot shower. Yes, uh get into bed and go to sleep, but elevate your feet to try and increase the activity of the glimpmphatic system.” ▷ 25:04 Cyclic Hyperventilation with Retention Behaviors “Basically, this study looked at people doing cyclic hyperventilation with retention. Three rounds of 25 to 30 breaths followed by exhale hold in between of various duration but in general 15 to 60 seconds is typical.” ▷ 34:25 Hydration Behaviors “They do have a couple of effects that are not so great for the course of uh treating the underlying cause which are first of all they can cause dehydration. So you have to make sure that you're hydrating well both fluids and electrolytes and they also can interfere with sleep.” ▷ 34:25 Electrolytes Diet “They do have a couple of effects that are not so great for the course of uh treating the underlying cause which are first of all they can cause dehydration. So you have to make sure that you're hydrating well both fluids and electrolytes and they also can interfere with sleep.” ▷ 35:45 Spirulina Supplements “I I can imagine after taking two grams, two grams, not milligrams, but two grams of spirulina.”