In this episode 17 protocols
▶ 32:37 Warn About Pain 20–40 Seconds In Advance Behaviors “So how soon before a painful stimulus should we know about it if the goal is to reduce our level of pain? And the answer is somewhere between 20 seconds and 40 seconds is about right.” ▷ 43:05 Deliberate Cold Exposure Behaviors “Therefore, you can bypass these signals going up to the brain with each relative change, one degree change, two degrees change, et cetera, by simply getting in all at once.” ▷ 46:59 Gradual Heat Exposure Behaviors “Heat is measured in absolute terms by the neurons. So gradually moving into heat makes sense and finding that threshold, which is safe and comfortable for you, or if it's uncomfortable, at least resides within that realm of safety.” ▷ 1:05:51 Low-Dose Naltrexone Supplements “But it turns out that a very low dose, I believe it was a one-tenth the size of the typical dose of naltrexone, has been shown to have some success in dealing with and treating certain forms of fibromyalgia.” ▷ 1:07:42 Acetyl-L-Carnitine Supplements “There is evidence that acetyl L-carnitine can reduce the symptoms of chronic whole body pain and other certain forms of acute pain at dosages of somewhere between one to three and sometimes four grams per day.” ▷ 1:12:35 Agmatine Supplements “I'd be remiss if I didn't mention the two that I get asked most often about, which are agmatine and S-adenosylmethionine, which is sometimes called SAMe. Both of those have been shown to have some impact categorized on examine as notable impact on various forms of pain due to osteoarthritis or due to injury of various kinds.” ▷ 1:13:05 SAMe Supplements “SAMe in particular has been interesting because it's been shown head-to-head with drugs like naproxen and other drugs of that sort... to work at least as well as some of those compounds at certain dosages. But it's also been shown that SAMe and some of those things take more time in order to have those effects.” ▷ 1:16:16 5-Methyltetrahydrofolate Supplements “Instead, what they're now focusing on is what they think is a better or more bioavailable alternative, which is 5-methyltetrahydrofolate or 5-MTHF... So rather than taking SAMe directly, the idea is to take something that's upstream of SAMe and make more SAMe endogenously available.” ▷ 1:17:45 Acupuncture Behaviors “there is terrific mechanistic science to now explain how and why acupuncture can work very well for the treatment of certain forms of pain.” ▷ 1:25:52 Electroacupuncture Behaviors “So the takeaway from this is that while there are thousands of years and millions of subjects involved in explorations of electroacupuncture and acupuncture, Western medicine is starting to come into this and start to explore underlying mechanism.” ▷ 1:31:27 Self-Hypnosis Behaviors “The data are that when people do self-hypnosis, even brief self-hypnosis of 10 or 15 minutes, a few times a week, maybe even return to that hypnosis by just using a one minute a day hypnosis, they can achieve significant and often very impressive degrees of pain relief in chronic pain” ▷ 1:31:51 Reveri App Tools “If you want to check this out, there's a wonderful zero cost resource that's grounded in this work. It's the app reveri.com.” ▷ 1:35:58 Rub or Apply Pressure Near an Injury Behaviors “oftentimes what we will do is we will rub the source of pain or the location in which we were experiencing pain. And it turns out, that's not an unuseful thing to do.” ▷ 1:43:52 Cognitive Reframing During Pain Exposure Behaviors “You can tell yourself that this is good for me, or I'm doing this by choice or whatever it is” ▷ 1:52:12 Dark Chocolate Diet “PEA has purportedly been thought to be released in response to ingestion of things like certain forms of dark chocolate.” ▷ 1:52:19 Phenylethylamine Supplements “Some people take it in supplement form. It's a bit of a stimulant, but it also seems to heighten the perception of pleasure... PEA supplementation is something that a number of people use, but it's very short-lived... the effect only lasts about 20 minutes or so.” ▷ 2:01:40 Reduce Frequency and Reward Expectation for Repeated Pleasurable Behaviors Behaviors “if you find yourself engaging in the same behavior over and over again, but achieving less and less pleasure from it, chances are you want to adjust down how often you engage in that behavior and or adjust down your expectation of reward every time you engage in that behavior.”