In this episode 39 protocols
▶ 16:15 Late Afternoon/Evening Light Exposure Behaviors “"which means that getting some light in the morning, getting some light in the late afternoon will help me shift and make my cycle a little bit longer. It will phase delay me."” ▷ 16:59 Morning Bright Light Exposure Behaviors “"he's going to tell us to get sunlight in our eyes in the first 30 minutes of the day. I am going to tell you to do that..."” ▷ 19:06 Delay Caffeine After Waking Behaviors “"The other thing that I do is I delay my intake of caffeine for the first two hours that I'm awake... by delaying caffeine until about two hours after waking, I'm able to capture and reinforce to potentiate the neural circuit that exists between the circadian clock and the cortisol release in the adrenals."” ▷ 21:16 Bright Light Board Tools “"Lately, because I wake up very early, I do use a bright light to stimulate alertness. It's not actually designed for that purpose. It's just a light board that has about 900 lux."” ▷ 21:36 Black Coffee Diet “"I'm a big believer in black coffee. I just happen to like black coffee."” ▷ 22:01 Hydrate First Thing in the Morning Behaviors “"I also make sure I hydrate first thing in the morning. There are plenty of data now showing that even a slight increase in dehydration... can make people have headaches."” ▷ 22:27 Water Diet “"So I drink water, I drink black coffee, or I drink mate..."” ▷ 22:29 Yerba Mate Diet “ich is just a high caffeine drink first thing in the morning, but I delay it until two hours after I wake up.” ▷ 26:42 Silence During Learning When Overalert Behaviors “If you're feeling too keyed up, then silence and quiet is going to be helpful.” ▷ 31:09 Reduce Phone/Internet Access During Focus Work Behaviors “"Then I want silence for learning. I want it shut. I want it shut down my internet, which I do."” ▷ 31:13 Freedom App Tools “"I sometimes use a program that I believe is a free program called Freedom, where it actually locks you out of the internet for a particular time."” ▷ 33:54 Background Noise During Learning When Low Arousal Behaviors “"If you are low arousal and you're tired and you're kind of sleepy, a lot of people find that having some background chatter and some background noise can help elevate their level of autonomic arousal."” ▷ 36:38 Early Day Exercise Behaviors “"it's pretty clear that exercising early, early in the day, not only biases us towards waking up earlier, but that it also triggers the release of things like epinephrine..."” ▷ 38:06 Use Fasting or Low-Carbohydrate States for Alertness Behaviors “"fasted states and low carbohydrate states... lend themselves to alertness."” ▷ 38:36 Avoid Large Meals When You Need Alertness Behaviors “So if you eat a lot of food, regardless of whether or not it's a lot of carbohydrate or not, you're going to generally, you know,” ▷ 38:50 Use Eating to Calm Arousal Behaviors “"typically, eating shifts us more towards a state of calm and fasting shifts us more toward a state of alertness."” ▷ 40:01 Salt Water in the Morning Diet “"So I drink salt water first thing in the morning because I drink black coffee. And that keeps my levels of alertness really good."” ▷ 41:13 Low-Carbohydrate Lunch Diet “"But in general, I rely on a low carbohydrate meal."” ▷ 41:26 Fruits and Vegetables Diet “"because I believe in eating fruits and vegetables, I do that too."” ▷ 41:29 Starches After Hard Early Exercise Diet “"If I've exercised very hard early in the day, I do ingest starches like oatmeal or rice and fruit and things like that."” ▷ 43:03 Hydrate in the Late Afternoon Behaviors “"One is I make sure I hydrate, because if you're exercising and you're eating, you need to digest that food, et cetera. I make sure I hydrate, so I drink water."” ▷ 43:12 Avoid Afternoon/Evening Caffeine Behaviors “"I try and refrain from drinking coffee in the afternoon."” ▷ 43:18 Non-Sleep Deep Rest Behaviors “"and then I always do a non-sleep deep rest protocol sometime in the afternoon."” ▷ 43:59 Limit Afternoon Nap/Rest to 90 Minutes Max Behaviors “"I always set an alarm so that I don't sleep for longer than 90 minutes. But typically this goes for about 30 minutes."” ▷ 59:49 Minimize Bright Light at Night Behaviors “you want to minimize your light exposure, especially over the evening.” ▷ 1:00:24 Higher-Carbohydrate Evening Meal Diet “"My evening meal tends to be more carbohydrate rich... Carbohydrate rich foods facilitate calmness and sleepiness."” ▷ 1:02:42 Avoid Long Fasting or Keto Near Bedtime if Sleep Suffers Behaviors “"when people are following ketogenic diets all the way through to sleep and they have trouble with sleep... it makes sense."” ▷ 1:06:33 Use Mundane Tasks During Pre-Bed Alertness Spike Behaviors “"I anticipate a peak in alertness and activity, and I don't worry about it. I use that perhaps to get organized for the next day, but basically I just go through, if I'm going to do anything, it's going to be very mundane tasks like cleaning"” ▷ 1:13:21 Read Under Low Light if Awake at Night Behaviors “"I might pick up a book and read under low light or something, and then I generally fall back asleep"” ▷ 1:15:41 Magnesium Glycinate Supplements “"I do rely on things like magnesium glycinate... in order to facilitate my sleep"” ▷ 1:15:41 Magnesium Threonate Supplements “"I do rely on things like magnesium glycinate or magnesium threonate"” ▷ 1:15:44 L-Theanine Supplements “"things like theanine... in order to facilitate my sleep"” ▷ 1:16:40 Michael Seeley Sleep Scripts Tools “"So a hypnosis app by, or some of the scripts by Michael Seeley that I've mentioned before... Those for me have been very useful at helping me turn off kind of looping thinking in the middle of the night and fall back asleep."” ▷ 1:16:43 Reverie Health App/Scripts Tools “"or the Reverie Health... Those for me have been very useful at helping me turn off kind of looping thinking in the middle of the night and fall back asleep."” ▷ 1:18:04 Slot 90-Minute Brain Optimization Sessions Into the Day Behaviors “"the key is to slot in those brain optimization segments of about 90 minutes, one or two, or maybe more per day"” ▷ 1:20:54 Wim Hof/Super Oxygenation Breathing Behaviors “"things like cold showers, ice baths, super oxygenation, Wim Hof type breathing will bring your level of alertness up."” ▷ 1:20:54 Deliberate Cold Exposure Behaviors “"things like cold showers... will bring your level of alertness up."” ▷ 1:21:18 Warm Bath Behaviors “"A warmer hot bath generally calms you down"” ▷ 1:21:28 Binaural Beats Behaviors “"Binaural beats are listening to frequencies of sound that slightly differ or offset for the two ears. It has been shown can shift the brain into particular states."”