In this episode 22 protocols
▶ 2:33 Fermented Foods Diet “I think for most people, ingesting one or two servings of fermented food each day is reasonable and does not bring with it tremendous costs or tremendous inconvenience. It doesn't mean you shouldn't eat fiber... but it really shows that eating fermented foods, just one or two servings a day, and maybe even ramping up to three or four servings per day can be very beneficial for many aspects of health.” ▷ 24:42 Longer Exhales Than Inhales Behaviors “So if you inhale, it doesn't matter how long you inhale, I'll do it for a couple seconds, and then exhale twice as long. The entire time that you're exhaling, you're slowing your heart down.” ▷ 25:55 Physiological Sigh Behaviors “The simplest way to do this... is to emphasize exhales through what's called a physiological sigh. Two inhales, could be through the nose or the mouth, but ideally through the nose... followed by a long exhale.” ▷ 27:00 Deep Inhales With Short Exhales Behaviors “If you inhale deeply or vigorously, and then exhale less long or less vigorously, you will increase your level of alertness through these purely mechanical aspects of your interoception. It only takes two or three of those before you start to feel more alert.” ▷ 27:49 Box Breathing Behaviors “There's an intermediate form of breathing, which is sometimes called box breathing... inhale, then hold, two, three seconds, then exhale, two, three seconds, then hold, two, three seconds. So it's inhale, hold, exhale, hold for equal or more or less equal duration.” ▷ 34:08 Cyclic Hyperventilation With Empty-Lung Breath Hold Behaviors “You want to essentially sit or lie down... and what you want to do in this case is you're going to breathe in deep... and then exhale passively by just letting air fall out of your mouth. But if you were to repeat it 25 times, maybe 30 times... then after 25 or 30 of those, you exhale all your air... and then you hold your breath with your lungs empty for about 15 to 30 seconds.” ▷ 48:23 Gut Fullness Awareness Practice Behaviors “If you've eaten anything, even if it's a small volume of food in the last hour to three hours, it's actually a worthwhile practice to take a few moments, maybe 10, 20 seconds, and actually just try and concentrate on sensing the neurons in your gut and how full you are. By just taking conscious awareness of how full or empty our gut is at various times, between meals, after a meal, before a meal, you can very quickly develop a sense of how full or empty you are.” ▷ 50:03 Intermittent Fasting Behaviors “Many people right now are interested in so-called intermittent fasting. They're doing fasts of anywhere from 12 to 16 hours every 24-hour cycle. That's actually what my practice is... normally, I push breakfast out till about 11 or noon or sometimes a little later.” ▷ 54:36 Omega-3 Fatty Acids Diet “These neurons are activated by the presence of fatty acids, in particular, omega-3 fatty acids, sorts of things that come from fatty fish, fish oil, krill, certain kinds of animal and plant substances. Those omega-3s make these neurons fire electrically like crazy up to the brain and make you want to eat more of those things.” ▷ 57:14 Glutamine Supplements “For many people, the solution to sugar cravings is to ingest a small amount, maybe a teaspoon or so of an amino acid called glutamine. And if you have really extreme sugar cravings, you can even mix that glutamine with a full fat cream... and you drink that anytime you have a sugar craving.” ▷ 57:28 Full-Fat Cream Diet “If you have really extreme sugar cravings, you can even mix that glutamine with a full fat cream, which actually makes it taste pretty darn good. And you drink that anytime you have a sugar craving, you know, just a sip or two of that.” ▷ 58:17 Fish Oil Supplements “Things like glutamine, things like high omega-3 foods, et cetera, maybe even want to supplement with fish oil or something similar to get omega-3s, there are other reasons for wanting to do that too, can be very beneficial.” ▷ 1:03:14 Nasal Breathing Behaviors “If you emphasize nasal breathing most of the time, except when speaking or eating, and if you downplay mouth breathing, meaning you refrain from mouth breathing, especially in sleep, you improve the nasal microbiome. It gets better at fighting off infections.” ▷ 1:16:09 Hydrochloric Acid Supplements “There is a practice that some people embrace... where people have food allergies or they're having mood or autoimmune issues, and they treat this... through the ingestion of HCL, of hydrochloric acid tablets. There is a practice of starting to ingest one or two hydrochloric acid tablets midway through a meal.” ▷ 1:17:28 Betaine HCL with Pepsin Supplements “So most of these supplements come in the form of betaine, HCL, pepsin. And while they're not a cure-all, I certainly don't want to suggest that they're a cure-all, many people that have a hard time adjusting the pH of their gut and have a hard time adjusting the microbiota of their gut in the appropriate ways have benefited from taking these betaine, HCL, pepsin tablets or capsules during meals.” ▷ 1:18:24 Avoid Excessive Probiotic or Prebiotic Supplementation Supplements “Along these lines, I do want to mention that there are studies that show that people that supplement with a lot of probiotics or even prebiotics can sometimes experience brain fog. This isn't discussed a lot, and the data are a little all over the place, but it is worth thinking about.” ▷ 1:28:51 Ginger Diet “It turns out that there are good data... showing that ginger can cause a notable reduction in nausea. How much ginger? One to three grams. It doesn't seem to matter if you take it in pill or capsule form.” ▷ 1:29:17 Peppermint Diet “Peppermint apparently can also do that.” ▷ 1:29:31 Cannabis (THC and/or CBD) Supplements “Cannabis, THC, and, or it turns out, CBD, can reduce nausea.” ▷ 1:38:03 Whole-Body Cooling for High Fever Behaviors “You really want to try and create a systemic or whole body cooling if the goal is to bring fever down.” ▷ 1:47:34 Heartbeat Awareness Practice Behaviors “There’s no real practice here... except to direct your awareness toward your heartbeat. Most people find that just by doing this for a minute or so, every once in a while, they start to tap into this sixth sense.” ▷ 1:48:45 Heart Rate Monitor Tools “This works best, of course, if you have some independent readout of heartbeats and you can compare, you can see how accurate you are.”