In this episode 15 protocols
▶ 5:43 Morning Sunlight Exposure Behaviors “the best way to stimulate that increasing cortisol at the appropriate time is that very soon after waking within 30 minutes or so after waking get outside view some sunlight even if it's overcast get outside view some some sunlight no sunglasses do that because in the early part of the day you have the opportunity to time that cortisol release to the early part of the day it will will improve your focus it will impr improve your energy levels and it will improve your learning throughout the day” ▷ 10:52 High-Intensity Interval Training Behaviors “let's say you go out for high-intensity interval training you decide you're going to run some Sprints you do some repeats or you're going to do some weightlifting in the gym or you decide that you want to do some hot yoga you're going to increase your epinephrine and cortisol levels and guess what they increase your levels of energy and alertness” ▷ 12:59 Deliberate Cold Exposure Behaviors “pick a practice that you can do fairly consistently maybe every day but maybe every third day or every fourth day maybe it's an ice bath or a cold bath maybe it's a cold shower” ▷ 12:59 Ice Bath Tools “pick a practice that you can do fairly consistently maybe every day but maybe every third day or every fourth day maybe it's an ice bath or a cold bath maybe it's a cold shower” ▷ 13:38 Cyclic Hyperventilation Breathing Behaviors “inhale exhale inhale exhale 25 or 30 times you will feel agitated and stressed that's because you're releasing adrenaline in your body and that's because you're releasing norepinephrine in your brain and you'll be more alert” ▷ 21:26 Coffee Diet “maybe it's a cup of coffee and running up a Hill five or six times that will improve your immune system function if you get adrenaline in your system” ▷ 24:36 Keep Light, Feeding, Exercise, and Sleep on a Consistent Schedule Behaviors “once again getting your light and your feeding and your exercise and your sleep on a consistent schedule or consistent is is going to be the most powerful thing you can do in order to buffer yourself against negative effects on Mental Health and phys physical health for that matter” ▷ 25:12 Ashwagandha Supplements “one of the most common ones is ashwagandha it has a very strong effect on cortisol itself how strong the decrease in cortisol noted in humans is 14.5 to 27.9 9% reduction in otherwise healthy but stressed humans” ▷ 25:30 Apigenin Supplements “the other compound that I think deserves attention is appenine a p i GE n i n appenine which is what's found in chamomile I take it before bedtime 50 milligrams the major source of action is to calm the nervous system and it does that primarily by adjusting things like Gaba and chloride channels but also has a mild effect in reducing cortisol” ▷ 27:28 Circadian Eating Schedule Behaviors “one thing that many people do to great benefit is they follow a so-called circadian eating schedule they eat only when the Sun is up they stop when the sun is down more or less” ▷ 27:50 Caffeine Diet “now let's say you decide to do what I do which is I skip breakfast I drink water I delay my caffeine for 90 minutes to 2 hours and then I drink my caffeine and then my first meal is typically around lunchtime 11:30 or 12” ▷ 27:50 Water Diet “now let's say you decide to do what I do which is I skip breakfast I drink water I delay my caffeine for 90 minutes to 2 hours and then I drink my caffeine and then my first meal is typically around lunchtime 11:30 or 12” ▷ 28:17 Avoid Carbohydrates at First Meal Diet “at the point where I eat as long as I don't eat carbohydrate in my case I know that my epinephrine levels are going to stay stay pretty high” ▷ 28:32 Fasting Behaviors “so fasting is a tool for many reasons can increase growth hormone Etc but today I'm talking about fasting as a tool to bias your system toward more epinephrine adrenaline release and toward more cortisol release but still low enough that it's not chronic stress that it's not causing negative health effects” ▷ 28:58 Deliberate Adrenaline Practice Every Other Day Behaviors “I also want to mention again that I think there's great benefit to having a practice that perhaps you do every other day but if you can't maybe every third day or every other day of deliberately increasing your adrenaline in your body while learning to stay calm in the mind so that you learn to separate the brain body experience”