In this episode 32 protocols
▶ 8:46 Adequate Sleep Behaviors “So the first of course is the foundation of all mental and physical health, which is to get adequate sleep, meaning enough sleep, whatever it is for you that you require to get deep sleep.” ▷ 9:05 Consistent Sleep Schedule Behaviors “You need a relatively consistent sleep schedule most of the time, about 80% of the time, or even better would be 90% of the time.” ▷ 9:40 Morning and Evening Bright Light Exposure Behaviors “And the best way to coordinate all of those activities of all the cells is to get sunshine in your eyes in the morning and again in the evening” ▷ 9:48 Avoid Bright Light at Night Behaviors “and not to get too much bright light in your eyes in the middle of the night.” ▷ 10:04 Zone 2 Cardio Behaviors “We should all be getting 150 to 180 minutes of zone two cardio, that's cardiovascular exercise, where we can just barely hold a conversation or maybe not per week.” ▷ 10:22 Avoid Processed Foods Diet “But we acknowledge that food intake and quality of food in particular, avoiding processed foods, that's going to be important.” ▷ 10:31 Hydration Behaviors “Social connection is important. Hydration is important.” ▷ 28:21 Nasal Breathing Behaviors “So 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.” ▷ 30:33 Avoid Touching Your Eyes 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, gave me, which is to not touch your eyes after touching other people or touching other surfaces.” ▷ 32:12 Fermented Foods Diet “The best way to enhance the quality of your gut microbiome and the mucus 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.” ▷ 33:22 Keep Hands Clean Behaviors “So don't wipe your eyes, keep your hands clean. Everyone tells you that, right? But keep your hands clean, don't wipe your eyes.” ▷ 38:21 Rest When Sick Behaviors “One idea that has some data to support it is that when we slow our circulation, our blood circulation, so not running around so much or running at all, but rather lying down, getting extra rest, maybe sleeping, maybe even just remaining still, is that the lymphatic system which carries a lot of the immune related cells and fluids is able to ramp up its levels of activity.” ▷ 56:30 Deliberate Heat Exposure During Early Infection 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.” ▷ 57:56 Tryptophan-Rich Foods Diet “There is starting to be some data, and I emphasize starting because it's not a very robust literature yet, looking at whether or not supplementing precursors to serotonin like 5-HTP, which can be taken in a supplement form or consuming foods that increase serotonin naturally.” ▷ 1:01:03 Elevate Feet for Glymphatic Clearance Behaviors “it turns out that if you elevate your heels by about 12 degrees, 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 glymphatic washout or clearance during sleep.” ▷ 1:01:10 Rolled Pillow Under Feet Tools “as you sleep by putting maybe a rolled pillow or two pillows underneath your feet” ▷ 1:02:00 Self-Hypnosis Behaviors “I'm a big proponent of self-hypnosis because of the quality scientific literature on this... deep states of relaxation can be used to improve pain management, improve transition time to sleep, and a number of other things.” ▷ 1:02:07 Reveri App Tools “If you're interested in self-hypnosis, you can go to Reveri, R-E-V-E-R-I.com. Reveri is a cost-free app for Apple and Android” ▷ 1:03:52 5-HTP Supplements “If you'd like to explore the 5-HTP approach and you feel it's right and safe for you, and you've talked to your doctor, it's 300 to 500 milligrams taken about 30 to 60 minutes before going to sleep for the night. That's the typical protocol.” ▷ 1:06:13 Lower Iron Intake During Infection Diet “Lowering iron to a point that's probably below the typical intake during periods of infection, perhaps, perhaps, I should say, can enhance the glymphatic system and vice versa.” ▷ 1:07:59 Sauna Tools “basically what they found was that just one 15-minute sauna session could really increase white blood cell profiles and could adjust cortisol levels in ways that were beneficial for combating infection... I don't recommend getting into a sauna if you're already running a fever.” ▷ 1:09:53 Sauna With Cool-Off Cycles Behaviors “However, if you are interested in maximizing the effects of sauna, it is clear that a cool-off period is important.” ▷ 1:22:17 Cyclic Hyperventilation With Retention Behaviors “Basically, this study looked at people doing these cyclic hyperventilation with retention, 25 or 30 breaths, then the retention, 25 or 30 breaths, then retention, 25 or 30 breaths, then the retention. So three rounds of 25 to 30 breaths, followed by exhale hold in between” ▷ 1:37:54 Positive Future Thinking Behaviors “stimulation of the dopamine pathway, either simply by, by thinking about a future, ideally a positive future, but thinking about a positive future leads to activation of this so-called mesolimbic reward pathway and could reduce the size of tumors, could accelerate wound healing” ▷ 1:38:48 L-Tyrosine Supplements “I've talked before on this podcast about things like L-tyrosine take it anywhere from 500 to 750 milligrams can increase dopamine because tyrosine is a dopamine precursor, of course” ▷ 1:39:00 Mucuna Pruriens Supplements “things like mucunipurines, which are L-DOPA, the immediate precursor to dopamine. Some of these will lead to somewhat of a crash in certain individuals.” ▷ 1:40:30 Deliberate Cold Exposure Behaviors “it's been shown that immersing oneself in cold water up to the neck or so, how cold? Well, it depends on what you can tolerate, but uncomfortably cold, but not so cold that you become hypothermic... but you can stay there for three to 10 minutes or so, has been shown to lead to very significant doubling or more of baseline dopamine levels and epinephrine levels” ▷ 1:40:56 Ice Bath Tools “This may be the basis for why people will do cold showers or ice baths and then get into a sauna.” ▷ 1:41:03 Cold-Heat Contrast Therapy Behaviors “So what's called cold heat contrast therapy as a way to augment these neurotransmitters.” ▷ 1:43:05 Electrolytes During Decongestant Use Diet “they can cause dehydration. So you have to make sure that you're hydrating well, both fluids and electrolytes.” ▷ 1:45:28 Spirulina Supplements “Both cases saw significant decreases in nasal obstruction, improved ability to smell, improved sleep... reduction in nasal itching... after taking two grams, two grams, not milligrams, but two grams.” ▷ 1:57:42 Electroacupuncture Behaviors “or maybe even electroacupuncture, if you have access to that”