In this episode 16 protocols
▶ 10:08 Avoid Smoked Yerba Mate Diet “I started drinking it when I was like five years old or younger, which I don't recommend people do. It's heavily caffeinated. Don't drink the smoked versions either, folks. I think that was potentially carcinogenic.” ▷ 24:41 Exercise Behaviors “So exercising is one of the most important things you're going to do to ward off insulin resistance.” ▷ 24:53 Avoid Sleep Deprivation Behaviors “Sleep deprivation has a profound impact on insulin resistance. I think we probably talked about this previously, but if you, you know, some very elegant mechanistic studies where you sleep deprive people, you know, you let them only sleep for four hours for a week, you'll reduce their glucose disposal by about half.” ▷ 26:08 Berberine Supplements “And is it true that berberine is more or less the poor man's metformin? Yeah. Okay. It's from a tree bark. It just happens to have the same properties of reducing mTOR and reducing blood glucose.” ▷ 1:17:58 Slow-Carbohydrate Diet Diet “So I was and I still am a big fan of Tim Ferriss' slow carbohydrate diet because I like to eat meat and vegetables and starches. I'm an omnivore. And I found that it worked very quickly, got me very lean. I could exercise. I could think. I could sleep.” ▷ 1:18:40 Do Not Drink Calories Diet “except after a resistance training session, et cetera.” ▷ 1:18:54 Day-After-Cheat-Day Fast Behaviors “So the only modification I made to the slow carb diet for our body thing was the day after the cheat day, I wouldn't eat. I would just fast.” ▷ 1:24:17 Good Sleep Hygiene Behaviors “I think you can be in a reasonable energy balance and buffer glucose with good sleep hygiene, lots of exercise, and just thoughtful eating without having to go into a calorie deficit.” ▷ 1:24:17 Thoughtful Eating Behaviors “I think you can be in a reasonable energy balance and buffer glucose with good sleep hygiene, lots of exercise, and just thoughtful eating without having to go into a calorie deficit.” ▷ 1:24:17 Maintain Reasonable Energy Balance Behaviors “I think you can be in a reasonable energy balance and buffer glucose with good sleep hygiene, lots of exercise, and just thoughtful eating without having to go into a calorie deficit.” ▷ 1:26:02 Eat Unprocessed or Minimally Processed Foods Diet “I'm a believer in getting most of my nutrients from unprocessed or minimally processed sources simply because it allows me to eat foods I like.” ▷ 1:30:54 Use a DEXA Scan Tools “When you lift weights, you can look at how much weight you're lifting. You can look at your DEXA scan and see how much muscle mass you're generating.” ▷ 1:45:29 Nicotine Supplements “And to make a long story short, we know that nicotine, vaped, smoked, dipped, or snuffed, or these little Zinn pouches, or taken in capsule form, does improve cognitive performance. I'm not suggesting people run out and start doing any of those things.” ▷ 1:49:53 Nutrition for ADHD Behaviors “Are there other things like nutrition, more playtime outside, et cetera, that can help improve their symptoms without drugs? Yes.” ▷ 1:49:53 More Playtime Outside Behaviors “Are there other things like nutrition, more playtime outside, et cetera, that can help improve their symptoms without drugs? Yes.” ▷ 1:49:56 Use a Combined ADHD Intervention Approach Behaviors “Is the combination of all those things together known to be most beneficial? Yes.”