In this episode 39 protocols
▶ 16:15 Late Afternoon/Evening Light Exposure Behaviors ▷ 16:59 Morning Bright Light Exposure Behaviors ▷ 19:06 Delay Caffeine After Waking Behaviors ▷ 21:16 Bright Light Board Tools ▷ 21:36 Black Coffee Diet ▷ 22:01 Hydrate First Thing in the Morning Behaviors ▷ 22:27 Water Diet ▷ 22:29 Yerba Mate Diet ▷ 26:42 Silence During Learning When Overalert Behaviors ▷ 31:09 Reduce Phone/Internet Access During Focus Work Behaviors ▷ 31:13 Freedom App Tools ▷ 33:54 Background Noise During Learning When Low Arousal Behaviors ▷ 36:38 Early Day Exercise Behaviors ▷ 38:06 Use Fasting or Low-Carbohydrate States for Alertness Behaviors ▷ 38:36 Avoid Large Meals When You Need Alertness Behaviors ▷ 38:50 Use Eating to Calm Arousal Behaviors ▷ 40:01 Salt Water in the Morning Diet ▷ 41:13 Low-Carbohydrate Lunch Diet ▷ 41:26 Fruits and Vegetables Diet ▷ 41:29 Starches After Hard Early Exercise Diet ▷ 43:03 Hydrate in the Late Afternoon Behaviors ▷ 43:12 Avoid Afternoon/Evening Caffeine Behaviors ▷ 43:18 Non-Sleep Deep Rest Behaviors ▷ 43:59 Limit Afternoon Nap/Rest to 90 Minutes Max Behaviors ▷ 59:49 Minimize Bright Light at Night Behaviors ▷ 1:00:24 Higher-Carbohydrate Evening Meal Diet ▷ 1:02:42 Avoid Long Fasting or Keto Near Bedtime if Sleep Suffers Behaviors ▷ 1:06:33 Use Mundane Tasks During Pre-Bed Alertness Spike Behaviors ▷ 1:13:21 Read Under Low Light if Awake at Night Behaviors ▷ 1:15:41 Magnesium Threonate Supplements ▷ 1:15:41 Magnesium Glycinate Supplements ▷ 1:15:44 L-Theanine Supplements ▷ 1:16:40 Michael Seeley Sleep Scripts Tools ▷ 1:16:43 Reverie Health App/Scripts Tools ▷ 1:18:04 Slot 90-Minute Brain Optimization Sessions Into the Day Behaviors ▷ 1:20:54 Wim Hof/Super Oxygenation Breathing Behaviors ▷ 1:20:54 Deliberate Cold Exposure Behaviors ▷ 1:21:18 Warm Bath Behaviors ▷ 1:21:28 Binaural Beats Behaviors