In this episode 64 protocols
▶ 3:05 Caffeine Supplements “You get your morning sunlight, you hydrate, you exercise, you maybe drink some caffeine. If you like to drink caffeine, get into your day, maybe even some stress, that's okay.” ▷ 3:34 Avoid Caffeine Before Bed Behaviors “Well, you've all heard me say that drinking caffeine in the eight to 10 hours before sleep is going to disrupt your sleep, even if you can fall asleep after caffeine.” ▷ 4:10 Alpha GPC Supplements “600 milligrams to 900 milligrams of Alpha GPC taken simply with water will give you a increase in focus and alertness that you can devote to that high intensity or moderate to high intensity workout.” ▷ 7:46 Garlic Supplements “I would say anytime you're going to take alpha GPC, you should take 600 milligrams of garlic along with it. Or if you can't do it along with it, take it at some point in the next 12 to 24 hours to try and offset this TMAO.” ▷ 8:06 Reserve Alpha GPC Use Behaviors “So I would reserve taking the Alpha GPC to just maybe once or twice a week, maybe three times maximum.” ▷ 8:53 Prepare Properly for Late Workouts Behaviors “I recommend make your workouts for you, pour everything you can into them mentally and physically.” ▷ 9:19 Wind Down After Night Workouts Behaviors “After you finish your workout, it doesn't have to be immediately, but take a hot shower.” ▷ 9:53 Physiological Sigh Behaviors “I've talked a lot about physiological sigh. It's called physiological sigh, not just sighing, because it involves this double inhale, long exhale, which is involved in reducing the amount of so-called sympathetic autonomic arousal, again, just alertness.” ▷ 11:48 Eat After Late Moderate-to-High Intensity Workouts Behaviors “My suggestion would be after you work out, especially if it's a moderate to high intensity workout, that you should eat something.” ▷ 11:53 Greek Yogurt Diet “There's some literature out there that suggests that the slower digesting proteins, such as milk proteins, casein, you could have some Greek yogurt, you could get some casein protein powder if you wanted.” ▷ 11:53 Casein Supplements “There's some literature out there that suggests that the slower digesting proteins, such as milk proteins, casein, you could have some Greek yogurt, you could get some casein protein powder if you wanted.” ▷ 12:06 Starchy Carbohydrates After Late Workouts Diet “Maybe a bowl of oatmeal, some starch after you work out to replenish glycogen stores. These are all good things to do, even in that final hour before sleep.” ▷ 12:52 Stationary Bike Tools “And before the workout, he said, you're going to go in the corner, you're going to ride that stationary bike for three, four minutes.” ▷ 12:52 Warm Up Before Training Behaviors “And before the workout, he said, you're going to go in the corner, you're going to ride that stationary bike for three, four minutes.” ▷ 17:18 10,000 Lux Artificial Light Tools “A 10,000 lux artificial light can be beneficial in those circumstances.” ▷ 17:30 Morning Sunlight Exposure Behaviors “If you can walk eastward, sunglasses off, brimmed hats off because the light's coming from above and you don't want to occlude that with a brimmed hat, wear sunglasses, eyeglasses and contacts are fine.” ▷ 21:39 Keep Lights Low Late in the Evening Behaviors “Yes, late in the day light exposure matters. It really does. And you want to keep your lights low late in the evening.” ▷ 26:47 Hydration Behaviors “We know that hydration is critical and is very overlooked as a tool for increasing energy and well-being.” ▷ 27:24 Drink Water Diet “I do think you should drink some just good old water every once in a while.” ▷ 27:35 Exercise Behaviors “And then we know that exercise, nutrition, and social connection are also vital. These are the core pillars.” ▷ 27:46 Resistance Training Behaviors “I resistance train three times a week. I do cardio three times a week.” ▷ 27:46 Cardio Behaviors “I resistance train three times a week. I do cardio three times a week.” ▷ 27:51 HIIT Behaviors “Some of those sessions, in particular, the high intensity interval training, It's very brief, six to 12 minutes to get a sort of, quote unquote, max heart rate, VO2 max type workout.” ▷ 28:00 Longer Weekly Cardio Session Behaviors “One of the cardiovascular exercise training sessions is longer. It's an hour long hike or jog once a week.” ▷ 29:43 Mostly Unprocessed or Minimally Processed Foods Diet “I actually try to eat better when I'm traveling. That means mostly unprocessed or minimally processed foods.” ▷ 30:53 Plenty of Fiber Diet “Can you eat clean, mostly unprocessed, minimally processed foods, plenty of fiber, plenty of low sugar fermented foods, get enough protein, et cetera, whatever that means to you.” ▷ 30:53 Low-Sugar Fermented Foods Diet “Can you eat clean, mostly unprocessed, minimally processed foods, plenty of fiber, plenty of low sugar fermented foods, get enough protein, et cetera, whatever that means to you.” ▷ 30:53 Get Enough Protein Diet “Can you eat clean, mostly unprocessed, minimally processed foods, plenty of fiber, plenty of low sugar fermented foods, get enough protein, et cetera, whatever that means to you.” ▷ 31:48 Limit Alcohol to Zero if Possible, Two Probably Fine Diet “I've talked a lot about alcohol as zero is better than any two is probably fine for non alcoholic adults, et cetera, et cetera.” ▷ 38:30 Get Good Sleep Behaviors “That also means getting good sleep. That also means exercise.” ▷ 38:56 Airdyne Bike Tools “or you hop on like one of those airdyne bikes with the fan, which you'll quickly learn is not designed to cool you off, but rather to provide resistance.” ▷ 40:14 Exercise Before Learning Behaviors “It's the form of exercise that gives you a boost in alertness. Sure, BDNF and there are other things too, IGF-1. I mean, I could make a list of 50 chemicals that exercise increases that facilitate neuroplasticity. But the most potent effects are by virtue of the fact that exercise increases arousal, which then allows you to focus better in the following one to six hours.” ▷ 41:15 Deliberate Error-Based Practice Behaviors “When you're focused, the neuroscience tells us that you have to make errors. You have to make errors.” ▷ 42:22 Deep Rest and Sleep After Learning Behaviors “The reshaping occurs during deep rest, in particular sleep. Both slow wave deep sleep and rapid eye movement sleep, which we talked about earlier in this episode. Both are crucial.” ▷ 43:57 Self-Testing Behaviors “By far, the most impactful thing for forming stable memories over time or calling back old memories to keep this memory system thriving was self-testing.” ▷ 46:47 Use ChatGPT for Self-Testing Tools “These days I use ChatGPT to test myself on material either from a podcast or even some material that I learned long ago and I sort of say design a basic test at the level of kind of second year graduate school” ▷ 47:43 Smell Training Behaviors “The one very well supported way is to test yourself on smells to actually take a lemon.” ▷ 47:43 Smell Training Odors Diet “The one very well supported way is to test yourself on smells to actually take a lemon.” ▷ 53:59 Adequate Calories for Fertility Diet “You need adequate calories to ensure fertility, but you don't want an excess of calories.” ▷ 55:13 Reduce Excess Body Fat in Men Behaviors “If a man is carrying excess body weight, if he's starting to carry more than say 20% body fat, then he would be wise to cut calories to a sub-maintenance level and lose some of that body fat, ideally while doing resistance training in order to preserve or even build muscle and bring that body fat percentage down.” ▷ 56:42 Sperm Analysis Behaviors “So if you're a male and you're interested in conceiving, or you're just generally thinking about your fertility, given some other things you might be doing or your medical history, you might want to get a sperm analysis.” ▷ 57:13 Avoid Prolonged Severe Caloric Deficit in Lean Men Behaviors “Men who are in a healthier range of body fat percentage would be wise to not go into at least a severe caloric deficit okay probably no more than 500 calories per day caloric deficit for extended periods of time if you're thinking about conceiving or you want to maintain fertility” ▷ 57:41 Avoid Exogenous Testosterone if Fertility Matters Behaviors “If you take exogenous testosterone, even a little bit, even if you're quote unquote micro dosing it, so less than a hundred milligrams per week or so, it will negatively impact your sperm count.” ▷ 57:55 HCG Supplements “It can be partially to completely offset by taking HCG, which is typically taken, you know, something like 500 I use three times a week.” ▷ 58:48 Freeze a Sperm Sample Behaviors “Maybe even just freeze a sperm sample.” ▷ 59:19 Reduce Excess Body Fat in Women Behaviors “if a woman is carrying a much higher than is healthy percentage of body fat, there's a higher degree of inflammation in the body, and it would be wise to try and bring that percentage of body fat down somewhat, or even considerably, if the goal is to get pregnant.” ▷ 1:00:03 Avoid Becoming Too Lean for Female Fertility Behaviors “But as most everybody knows, If a woman's body fat percentage comes down too far, she may stop menstruating entirely, or it could adversely impact fertility in other ways.” ▷ 1:00:23 Low Inflammation Diet Diet “What all the physicians who work on either male and or female fertility agree on is that you want to consume a low inflammation diet.” ▷ 1:01:22 Healthy Protein Sources Diet “Yes, lean proteins like chicken and fish, probably some lean red meat like beef if that's within your diet as well.” ▷ 1:02:10 Mostly Unsaturated Fats Diet “and if you're going to eat fats, mostly unsaturated fats, maybe a little bit of saturated fat from the animal proteins, that's basically the low inflammation diet.” ▷ 1:02:55 Ramp Up Low-Sugar Fermented Foods Slowly Behaviors “You don't want to go from like no low sugar fermented foods to tons of them, but slowly adding a few servings a day, one serving, two servings, up to about four servings a day” ▷ 1:03:46 Psyllium Husk Supplements “Personally, I have family members who will take some psyllium husk, like a small amount of psyllium husk. It's very inexpensive to increase fiber.” ▷ 1:05:19 Coenzyme Q10 Supplements “all three of them say, yeah, I recommend to my patients coenzyme Q10, I recommend to my patients some L-carnitine.” ▷ 1:05:27 Low-Dose Melatonin Supplements “Some fertility experts will also recommend other things. And for that, I'll just cue you to Natalie Crawford's excellent book on the titled The Fertility Formula, as well as her podcast episode that she did with us, where she gets into some details of some other things that can be beneficial, because some experts will recommend things like low-dose melatonin at night” ▷ 1:05:49 DHEA Supplements “Some don't. Some will recommend DHEA, others not.” ▷ 1:06:12 L-Carnitine Supplements “And that's L-carnitine and coenzyme Q10, both of which have been shown to, well, in the case of males to improve sperm motility, not so much count, but motility and quote unquote quality, because that's a multi-metric label quality, as well as egg quality.” ▷ 1:16:28 Talk to Your Doctor About Hormone Therapy in Perimenopause/Menopause Behaviors “And therefore you should absolutely talk to your doctor. Any doctor that truly cares about your health should be willing to have a conversation about whether or not your levels of estrogen, perhaps even testosterone, progesterone need adjusting through any number of existing therapies” ▷ 1:17:06 Prioritize Sleep During Perimenopause/Menopause Behaviors “there was also a lot of discussion about the importance of eating a low inflammatory diet to making sure that you get adequate sleep.” ▷ 1:23:58 Go Into Surgery Fit and Rested Behaviors “The short answer is go into it as fit and rested as you possibly can.” ▷ 1:25:57 Exercise Before Surgery Behaviors “and some strength training for both the lower body and the upper body, most probably on days other than the cardiovascular training, two to three days per week.” ▷ 1:27:18 Support Circadian Rhythm During Hospital Recovery Behaviors “There are even data showing that recovery from surgery and other illness in the hospital is significantly improved if the patient is next to a window where they get some natural light.” ▷ 1:27:45 Eye Mask Tools “great eye mask for sleeping at night, great earplugs to keep it as quiet as possible.” ▷ 1:27:45 Earplugs in Hospital Tools “great eye mask for sleeping at night, great earplugs to keep it as quiet as possible.” ▷ 1:27:56 East-Facing Window Tools “If you can be positioned next to a window, I think if you're giving a kidney, they should put you next to a window and they should put you next to an east facing window.”