In this episode 22 protocols
▶ 4:40 13-Minute Daily Meditation Behaviors “Studies done in her laboratory point to the fact that a daily, very brief, in fact, only 13 minute meditation can vastly increase focus and focus ability. So again, this is a meditation practice done daily for just 13 minutes.” ▷ 5:00 Forehead-Focus Meditation Behaviors “It's a very simple meditation practice where one sits or lies down, closes your eyes and directs your attention to a place just between your two eyes and right above it. So the idea then is that you continually bring your focus back to that location, just about an inch behind your forehead over and over again.” ▷ 7:28 Alpha-GPC Supplements “One of the more effective ways to do that via supplement protocols is so-called alpha-GPC. Alpha-GPC taken in 300 milligram form 10 to 30 minutes before a bout of cognitive work or a bout of physical work will increase your focus by way of increasing acetylcholine and to some extent, increasing epinephrine as well.” ▷ 8:46 Garlic Capsule Supplements “For that reason, I and many others will take 600 milligrams of a garlic capsule, which can offset that TMAO increase. It remains uncertain as to how much alpha-GPC one needs to take before increasing TMAO levels to a point where it's a concern that you would even need to take the garlic capsule.” ▷ 17:45 Avoid Smoking Behaviors “The quite honest message is that smoking of any kind is going to disrupt lung endothelial function, lung function, blood vessels, and so forth. It's going to make it harder to breathe with vigor, take deep breaths, deliver oxygen to tissues, et cetera.” ▷ 54:16 Do Not Use Nicotine as a Pre-Workout Tool Behaviors “First of all, it tells us that nicotine is going to be generally a bad idea for a pre-workout tool or for enhancing physical performance. However, it's apt to be in, in fact is an excellent tool for enhancing cognitive ability.” ▷ 55:22 Avoid Dipping or Snuff Tobacco Behaviors “For instance, dipping or chewing tobacco is known to cause a 50-fold, yes, five-zero, 50-fold increase in mouth cancers, things like leukoplakia, and just generally is terrible for your health.” ▷ 56:52 Avoid Nicotine for Young People Behaviors “Certainly for people that are 25 years old or younger, ingesting nicotine as a way to enhance cognitive function is probably not the best idea. And certainly, please, for those of you that are 15 years old or younger, ingesting nicotine in any form, unless it's prescribed by your doctor for a very specific clinical reason, to me seems just like a terrible idea.” ▷ 1:21:14 Avoid Vaping Behaviors “This is a really concerning practice. And here, I'm not trying to come across as the, you know, the anti-vaping crusader, but I must say, given the negative effects on one's health in the longterm, but also given these exceedingly powerful reward properties of nicotine entering the bloodstream quickly and dopamine being released very quickly from the mesolimbic reward pathway, what we're seeing out there makes total sense.” ▷ 1:28:04 Clinical Hypnosis for Smoking Cessation Behaviors “But it's also known that using a specific form of hypnosis, people can achieve complete and total cessation of cigarette smoking. And there's no reason to believe this doesn't also carry over to vaping through one single hypnosis session.” ▷ 1:29:18 Use Reveri Smoking Cessation Hypnosis Tools “There's also a function in the Reveri app for smoking cessation, which exactly parallels the sort of in-laboratory and in-clinic approaches that Dr. Spiegel would use were you to show up at his clinic or in his laboratory. If you or somebody else is trying to quit smoking or vaping or dipping or snuffing for that matter, I strongly encourage you to check out the Reveri app.” ▷ 1:33:36 Bupropion Supplements “Typically, Bupriparone is taken in 300 milligram per day doses divided into two dosages of 150 milligrams each, or sometimes there's a slow release formula. I want to really emphasize that there is an increased seizure risk with Bupriparone.” ▷ 1:36:52 Nicotine Gum Supplements “People using a nicotine patch or nicotine gum or other nicotine delivery device that is not a cigarette and not vaping in order to maintain levels of nicotine in their bloodstream. Maybe even gradually taking down the total amount of nicotine in their brain and body by reducing the number or size of nicotine gum pieces that they ingest each day.” ▷ 1:36:52 Nicotine Patch Tools “People using a nicotine patch or nicotine gum or other nicotine delivery device that is not a cigarette and not vaping in order to maintain levels of nicotine in their bloodstream. Maybe even gradually taking down the total amount of nicotine in their brain and body by... keeping the patch on for a shorter amount of time, or getting a lower dose patch that releases less nicotine total or over time.” ▷ 1:38:16 Nicotine Nasal Spray Tools “It turns out that a combination of approaches is best. So somewhat surprising, but it was very clear from the literature that I was able to find that using nicotine patches for some period of time and then switching to a gum, and then perhaps, you know, switching to a nasal spray, that's going to be the most effective.” ▷ 1:38:40 Rotate Nicotine Replacement Methods Weekly Behaviors “It seems as if doing one for about a week and then switching to another for about a week and then switching to another is one rational and reasonable approach that many people have used successfully.” ▷ 1:46:45 Get Through the First Week of Nicotine Cessation Behaviors “That first week is absolutely critical. And the beauty of understanding this is that if you can get through that first week... chances are quite a bit higher that you'll be able to maintain the cessation of smoking or vaping.” ▷ 1:46:58 Deliberate Cold Exposure Behaviors “Certainly cold showers, ice baths have been shown to do that, by the way, and this was described in Dr. Anna Lemke's book, Dopamine Nation, cold showers can increase dopamine.” ▷ 1:47:05 Positive Social Interactions During Nicotine Withdrawal Behaviors “Cold showers can increase dopamine, exercise, positive social interactions. It's very likely that people will need to use other healthy methods to offset that reduction in dopamine if ever they stand to get through that first week.” ▷ 1:47:11 Exercise During Nicotine Withdrawal Behaviors “It's very likely that people will need to use other healthy methods to offset that reduction in dopamine if ever they stand to get through that first week. And again, if you can get through that first week, chances are quite a bit higher that you'll be able to maintain the cessation of smoking or vaping.” ▷ 1:49:12 Hypnosis Reinforcement After Quitting Behaviors “There's good evidence that a routine, maybe once a month or even once a week hypnosis type approach to replenish or even enhance the neural circuits that are allowing you to stay away from nicotine is going to be a very good idea.” ▷ 1:49:44 Avoid Alcohol When Quitting Nicotine Diet “There is a vast literature on the fact that when people have quit smoking or vaping or other form of consuming nicotine, that when they consume alcohol, there's a much higher probability of relapse.”