In this episode 34 protocols
▶ 4:24 Low-Carb Daytime Eating Diet “For me, what works, is to fast in the early part of the day and to eat low carb and keto-ish throughout the day. That's for alertness and attention so I can work and focus and I don't feel sluggish or brain fog.” ▷ 4:24 Early-Day Fasting Behaviors “For me, what works, is to fast in the early part of the day and to eat low carb and keto-ish throughout the day.” ▷ 4:37 Evening Carbohydrate Intake Diet “And then at night and in the evening is when I tend to eat my carbohydrates to aid the transition to sleep.” ▷ 12:27 Stevia Diet “It does not appear that Stevia can negatively impact the gut microbiome. It does seem unique among non-caloric sweeteners.” ▷ 22:54 Dietary Iodine Sources Diet “First of all, iodine is most common in sea salt, in kelp and in seaweed.” ▷ 23:59 L-Tyrosine Supplements “You absolutely need sufficient iodine. You need sufficient L-tyrosine. And then you also need something else, which is called selenium.” ▷ 26:02 Iodine Supplements “Some people who are hypothyroidal might, and I want to emphasize might, you absolutely should talk to your doctor... Some people benefit from supplementing iodine.” ▷ 26:49 Blood Thyroid Testing Behaviors “So really the best way to figure this out is to get your blood levels tested of thyroid hormone.” ▷ 29:15 Selenium Supplements “I think it's fair to say that most people probably could do well by ingesting slightly more selenium than they currently are. Although of course, always talk to your doctor.” ▷ 29:26 Brazil Nuts Diet “Brazil nuts are the heavyweight champion of foods to get selenium from. It has very high concentrations of selenium. In just six or eight Brazil nuts contain something like 550 micrograms of selenium.” ▷ 29:40 Dietary Selenium Sources Diet “It's also present in fish, so certain fish like yellowfin tuna.” ▷ 31:39 Ensure Adequate Selenium Intake Behaviors “If you're an experimenter and you get the clearance from your doctor, you could try increasing your selenium levels and see how that impacts your metabolism.” ▷ 37:53 Ensure Adequate Iodine Intake Behaviors “If you are purely plant-based and you're eating a lot of cruciferous vegetables, make sure you're getting enough iodine. It does seem like the cruciferous vegetables can increase the need for further iodine.” ▷ 40:52 Ensure Adequate L-Tyrosine Intake Behaviors “Make sure you're getting enough iodine, selenium, and L-tyrosine.” ▷ 43:52 Prescription Thyroid Hormone Supplements “Of course, they have synthesized thyroid. So if you don't make enough thyroid, you can take thyroid. It's by prescription.” ▷ 46:40 Starchy Carbohydrates Diet “The point is that carbohydrates, starchy carbohydrates in particular, support the healthy production of T3 and T4.” ▷ 46:53 Gradual Reintroduction of Carbohydrates After Ketogenic Dieting Behaviors “And so if you're going to bring carbohydrates back into your diet, then you might want to do it more gradually.” ▷ 54:23 Optimize Deep Sleep Behaviors “The two conditions that have to be met in order for growth hormone to be secreted regularly for tissue repair, et cetera, are you need to get into slow wave sleep, the so-called deep sleep, and you need blood insulin and glucose to be relatively low.” ▷ 54:45 Avoid Eating Close to Bed Behaviors “Eating within two hours of going to sleep is going to suppress growth hormone release. That's very clear.” ▷ 59:27 Melatonin Supplements “There are some data showing that microgram, maybe 500 micrograms of melatonin, so half a milligram, can be beneficial in shifting the pattern of early night sleep toward more of the slow wave, deep sleep, delta activity, and improving growth hormone release.” ▷ 1:03:26 Daily Meditation Behaviors “People who do 20 minutes of sitting meditation per day can access these slow wave sleep-like brain states.” ▷ 1:04:32 Exercise for Growth Hormone Support Behaviors “One of the things that can have a dramatic effect on levels of growth hormone release in waking, as well as in sleep the following night, is exercise.” ▷ 1:15:11 Ornithine Supplements “Arginine, the amino acid arginine, as well as the amino acid ornithine can increase growth hormone levels substantially.” ▷ 1:15:44 Take Arginine Before Bed Behaviors “So some people will take arginine before bedtime. Some people will take it before exercise. The prerequisite again, is low blood glucose.” ▷ 1:15:56 Arginine Supplements “The amounts of arginine that people take are anywhere from three grams to 10 grams or sometimes even more. Although this is definitely a case of more is not better. There is a threshold at which growth hormone release is actually blunted by taking more than nine grams of arginine.” ▷ 1:20:05 L-Citrulline Supplements “In that case, there's something else called L-citrulline, which has powerful effects on vasodilation, powerful effects on potentially on growth hormone levels via the arginine pathway.” ▷ 1:25:26 Optimize Sleep Behaviors “Trying to optimize sleep, all of these are wonderful tools that we should be pursuing and perhaps using.” ▷ 1:28:20 Sauna Tools “There are really strong data pointing to the fact that sauna, aka deliberate hyperthermia, not too high, however, that sauna can increase the release of growth hormone and other hormones.” ▷ 1:31:01 Sauna Protocol for Growth Hormone Behaviors “So the pattern that was described in this study, and there've been many studies now, endocrine effects of repeated sauna were done in 17 humans.” ▷ 1:32:28 Plastic Sweat Suit Tools “They wear plastics, which are basically body suits that are fairly inexpensive that you can buy on any online purchase platform.” ▷ 1:39:07 Sermorelin Supplements “People now will take things like sermoralin... and when people inject it before they go to sleep at night, it's typically how it's done on an empty stomach, then that stimulates the release of growth hormone from the pituitary.” ▷ 1:39:23 Inject Sermorelin Before Sleep on an Empty Stomach Behaviors “When people inject it before they go to sleep at night, it's typically how it's done on an empty stomach, then that stimulates the release of growth hormone from the pituitary.” ▷ 1:41:53 Ipamorelin Supplements “Other names of some of the peptides are things like ipermoralin, tesamoralin.” ▷ 1:41:53 Tesamorelin Supplements “Other names of some of the peptides are things like ipermoralin, tesamoralin.”