In this episode 35 protocols
▶ 16:06 Optimize Sleep Behaviors “One of the most important things to build and maintain your focus and concentration is to optimize your sleeping behavior. That is to get enough quality sleep for the rest of your life.” ▷ 18:12 40 Hertz Binaural Beats Behaviors “40 Hertz binaural beats have been shown in a number of peer-reviewed studies to increase focus and concentration... What I tend to do is use it for about five minutes prior to that work and then turn it off and then do the work.” ▷ 21:11 White, Pink, or Brown Noise Behaviors “There are quality peer-reviewed studies, supporting the idea that white noise or pink noise... have been shown to not improve concentration per se, but to improve people's ability to transition into concentrated states.” ▷ 26:53 90-Minute Focus Bouts Behaviors “The ideal duration is about 90 minutes, not exactly 90 minutes, but we can reliably say 90 minutes or less.” ▷ 28:37 Deliberate Defocus After Focus Bouts Behaviors “It's very important that after about a focus that you take at least 10 minutes, and ideally as long as 30 minutes, and go through what I call deliberate defocus.” ▷ 37:11 Eat High-Quality Minimally Processed Foods Diet “My goal is always to eat high quality, minimally or non-processed foods and to eat things in moderation.” ▷ 37:36 Ketogenic Diet Diet “There is a mental state associated with ketosis that will allow your brain to function and to think really clearly that many people find very attractive and keep them going back over and over again to a ketogenic diet.” ▷ 37:49 Liquid Ketones Supplements “I'm somebody who, for instance, has not been in ketosis many times in my life, at least not deliberately so, but I actually will ingest, I will ingest liquid ketones from time to time because of the further cognitive enhancement or physical enhancement that I experience on top of nutrition that does include some carbohydrates.” ▷ 38:58 Intermittent Fasting Behaviors “I practice a sort of pseudo-intermittent fasting. I generally eat my meals between the hours of 11 a.m. and 8 p.m., although sometimes there's some wiggle around that.” ▷ 42:44 Use Fasted or Light Fed States for Focus Behaviors “Being fasted is great for focus and concentration, provided you're not thinking about food the entire time.” ▷ 43:02 Avoid Large Meals Diet “If you're going to have a lunch to make sure that you don't stuff yourself at lunch, that you're not overeating and to not get quite so full that you push your nervous system into this parasympathetic mode and make it hard to focus in the afternoon.” ▷ 46:28 Tyrosine-Rich Foods Diet “Foods that, for instance, include a lot of tyrosine, which is a precursor to dopamine... are certainly going to increase concentration and focus. So things like Parmesan cheese, certain meats, certain nuts.” ▷ 48:01 Caffeine Supplements “There is an immense amount of data supporting the idea that caffeine, provided it's consumed in the appropriate dosages, can improve mental performance and physical performance... The range is basically from 100 milligrams to 400 milligrams.” ▷ 49:30 Yerba Mate Diet “Most people ingest it in the form of coffee or my particular favorite way to ingest caffeine is yerba mate.” ▷ 56:04 Deliberate Cold Exposure Behaviors “Deliberate cold exposure can be achieved by getting into a cold shower for one to five minutes. If you're not used to it, you probably want to start with one minute.” ▷ 56:10 Ice Bath Tools “You can get into an ice bath... and you know that getting into cold water or under cold water greatly increases epinephrine levels and dopamine levels in the brain and blood.” ▷ 56:10 Cold Plunge Pool Tools “Nowadays, there are a number of different commercial sources of circulating cold water.” ▷ 56:15 Cold Lake Tools “If you have access to a body of cold water, like a lake, or a pool, or an ocean.” ▷ 56:15 Cold Pool Tools “If you have access to a body of cold water, like a lake, or a pool, or an ocean.” ▷ 56:15 Cold Ocean Tools “If you have access to a body of cold water, like a lake, or a pool, or an ocean.” ▷ 1:01:52 Focused Meditation Behaviors “What you would want to do is set a timer for about 13 minutes... You would sit or lie down, close your eyes, and you would simply focus on your breathing.” ▷ 1:08:11 NSDR (Yoga Nidra) Behaviors “One practice that is very effective... is so-called non-sleep deep rest or NSDR... Yoga nidra is a practice of lying down for about 10 to 30, sometimes even as long as 60 minutes.” ▷ 1:12:08 Hypnosis for Focus Behaviors “Another tool that you can use... is hypnosis... there are components within the Reveri app specifically geared towards improving focus and concentration.” ▷ 1:13:21 Reveri App Tools “That is the Reveri app, R-E-V-E-R-I... they have specific hypnosis protocols that you listen to.” ▷ 1:18:33 Overt Visual Focus Practice Behaviors “What is a practice that has been studied in various laboratories, and that's being employed in various schools, is to have children or adults visually focus on one location for a given period of time. How long? Anywhere from 30 seconds to three minutes, and believe it or not, three minutes is a long time to maintain visual focus at one location.” ▷ 1:22:23 Covert Attention Practice Behaviors “If you like, and if you feel you have the ability, you can try and do this through covert attention and focus by looking straight forward, for instance, and attending to something in the corner of the room and trying to do that for 30 seconds.” ▷ 1:25:29 Omega-3 Fatty Acids (EPA) Supplements “It's really clear that getting somewhere between one and three grams of EPA... per day can improve outcomes, that is can improve mood and can improve cognitive function.” ▷ 1:27:03 EPA Food Sources Diet “Some of those quality sources also include things like fatty fish, algae, and things of that sort.” ▷ 1:27:58 Creatine Monohydrate Supplements “I take five grams per day of creatine monohydrate, the sort of standard form that's available in.” ▷ 1:30:20 Alpha-GPC Supplements “The most effective one I've found is alpha-GPC. Alpha-GPC consumed at dosages of 300 milligrams to 600 milligrams prior to a work bout or prior to a workout, greatly increase one's ability to focus and concentrate.” ▷ 1:32:01 Garlic Supplements “One known way to offset increases in TMAO... is to offset that by taking 600 milligrams of garlic... I make it a point to always ingest a 600 milligram capsule of garlic anytime I take alpha-GPC.” ▷ 1:34:12 L-Tyrosine Supplements “In my case, I use L-tyrosine in capsule form. I will take 500 milligrams of L-tyrosine, 300 milligrams of alpha-GPC, and a cup of coffee.” ▷ 1:34:16 Coffee Diet “I will take 500 milligrams of L-tyrosine, 300 milligrams of alpha-GPC, and a cup of coffee.” ▷ 1:40:43 Use Behavioral Tools Before Supplements Behaviors “I always believe that behavioral tools should come first. Behavioral tools should come first. Then focus on nutrition... then focus on supplementation.” ▷ 1:43:16 Phenylethylamine Supplements “Every once in a while, I'll swap out L-tyrosine and put in 500 milligrams of phenylethylamine... sometimes in the middle of the work bout, I'll take another 500 milligram capsule.”