fixes for a fear of public speaking

Guarana to help alleviate a fear of public speaking?

suppose you can take this anecdotally, it works for me and that’s the only evidence i have. i’m now trying to figure a schedule to consume Guarana 400mg to go along with my daily nootropics. by shear dumb luck after my San Diego AirBnb fellow roommate Greig handed me a few OTC supplements of Guarana, i discovered Guarana 400mg in particular helps to me to overcome a fear of public speaking. however, as a developer happy to be introvert, Guarana 400mg helped to deliver progress on daily morning team scrum meetings. Guarana at 200mg was barely below threshold. i’m on a vigil for some neuroscience news to back this up 🙂 but for now i’m running with it.

 

 

 

Inderal (as Propranolol)

wow! things have changed the past decade when the only suggestions were typified by the response of a friend co-worker professor “take a shot of vodka” – i did just this on one contract site and it almost cost me the job from a performance hit especially as daily scrum meeting are early morning. a Google search for “medication fear public speaking” popped-out Inderal as a top forum favorite.

from Medication for public speaking phobia?,

Propranolol (beta blocker) works great, has very little potential for abuse, is safe, and is inexpensive in the generic form. I use it a couple of times per year when I have to give a presentation. Works like a charm for me. Atenolol is another option and is very similar to Propranolol. I would stay away from benzodiazepines (such as Valium, Xanax, Klonopin, and Librium). posted by alex1965 at 8:41 AM on June 18, 2016 [2 favorites]

DIY organic and light cold brew coffee batch

love this cold brew coffee batch of organic light roasted coffee beans

the beans are from the bulk bins at Sprouts. a dipped teaspoon of raw unfiltered honey is sweet enough and i usually opt for the unsweetened almond and coconut milk to stave off leaky gut and as probiotic food respectively.

my first large batch didn’t go well as something in the batch caused a slight headache. there was no rational i could imagine so undaunted i proceeded with a second attempt at at producing a large batch to save me the labor of every morning and evening cold brew coffee preparations. this second batch holds well for three weeks in the refrigerator and has such a smooth consistent buzz, it would be easy for me to over consume. one cup consumed early morning still interfered with my sleep so i’ve scaled to little over a half-cup to complement the morning nootropics. coffee in this form really is as good as it gets.

 

a summary of nootropics and sustainable practices

inspired by a creative nootropic

i was excited this past week to experience a creative and energizing effect of Acetyl L-Carnotine / Alpha Lipoic Acid on Modafinil, it dawned on me to produce a summary of sustainable practices and nootropics as a living post to be elaborated later with references and rationals maybe a book as well.

the nootropic practices i’ve discovered for myself passed a tipping point a half year ago and i was hungry to discovery new nootropics (and foolish rides along with hungry). for example, this summary represents a refinement of creating cold brew coffee after weeks of experimentation. although five or so batches got drained straight into the sink, a few survived well.. a wow test. the cold brew coffee batches started with small two cups of produced quantity and has evolved to a large glass jar in the refrigerator holding a high quality smooth organic light brew that holds well for three weeks – coffee has never ever been this good plus i’ll later be exploring how to avoid molded coffee beans affecting over 50% of all coffees in the United States.

traveling the past nine months caused me to adopt new practices and drop others for example papaya is found readily in a city near the Mexican border but is expensive and less available otherwise let alone the rarity of finding an organic papaya. the practices below are on the farm only.

daily practices

cold brew coffee

days: any

a half cup from large refrigerated jar stash

half coconut and half almond milk

one tablespoon of raw unfiltered honey

two dark chocolates (Sprouts sells 85% cocoa Columbian bars)

reduce stomach acidity

days: nootropic

three cups of spring water

organic carrot

organic celery

reduce stomach acidity even more with a probiotic pill and master cleanse

days: all

one pill of Dr David Perlmutter taken immediately before this drink

one lemon complete with pulp

tablespoon of apple cider vinegar raw and unfiltered

a half-flat teaspoon of cayenne pepper

fill with water or a kale green drink

nootropics

days: Monday, Wednesday, and Friday or if needed Monday through Friday

each supplement is taken sublingual

Modafinil 150mg taken at three times 50mg each dissolved sublingual serially immediately upon waking

Alpha Brain

Acetyl L-Carnotine / Alpha Lipoic Acid

Omega 3 and 6 (preferably pharmacy grade)

5-http

cereal

days: on nootropic rest days

1/2 cup oats

1/4 cup of half and half of flax and chia seeds ground

two dark chocolates (Sprouts sells 85% cocoa Columbian bars)

half coconut and half almond milk

one tablespoon raw unfiltered honey

one organic banana or apple

optional: papaya, boiled and refrigerated yam

exercise

days: all

bike quickly to swim at pool

shower

days: all

steps to be applied on entire body

1 pint room temperature water in pump spray

2 pints water boiled an poured into pump spray

spray warm water

apply a water-only wash cloth

optional: apply Dr. Brenner’s Lavender & Hemp soap on a wash cloth (to reduce death of healthy gut bacteria)

spray warm water

dry with 1/4th sized cotton towel

spray aloe vera with extra on head and armpits

shave head with Mach 3 razor

clean and dry edge of razor with folded tissue for razor to keep up to three months

apply skin with a small hand dip of coconut oil applied first to head and armpits as an natural antibacterial.

sprouts

days: all

grown and culled lentil sprouts

with vegan turmeric sauce

kelp 200mg

organic avocado

veggie saute or soup

days: any, optional

fried veggies of

1 jalapeño

1/2 white or red onion

1 garlic cove

2 bell peppers

1 batch of small porteballo mushrooms

1 batch of spinach

for soup include 1/2 cabbage

floss

days: all, 1/2 hour before bedtime

brush teeth with baking soda

tooth brush is 1000x per second Philips

without rinsing,

follow with a hard tooth brush of top of teeth

one heaping tablespoon of coconut oil pulling

night cap popcorn

days: all, one hour before bedtime

air popped popcorn for the tryptophan

two large tablespoons of virgin olive oil

a tablespoon of Emeril’s Original Essence

night cap supplements

days: all, 1/2 hour before bedtime

Melatonin 5mg

a half pill of Theanine Serene

Magnesium Glycinate 400mg

a swig of Qunol Liquid CoQ10

sleep with ear plugs

Foods to avoid

simple sugars

gluten foods

oats are gluten free but i consume only a half cup as oats carry a risk of inflammation

ok grains are amaranth, buckwheat, rice brown or wild, millet, quinoa, sorghum, teff

white rice

excessive alcohol

soy

food from plastic containers when possible

canned foods

long-term sustainable practices

power

use of four 100W solar panels to trickle charge two Deep Cycle Gel and two floating acid 12V batteries.

use of a 1000W inverter to power all AC devices

keep all phantom connections disconnected

use only LED lighting

in particular, my favorite is colorful holiday LED lights strung up through out year in living space

water

consume only 1.5 gallons of water per day total to include use for

shower at 2 pints per day

dish washing

floor mopping

soup

tea and coffee

Plans To:

start of practice to collect rain water or extract water using semiconductor condenser into a cistern

toilet

Plans To:

build a composite toilet to fertilize non-editable plants and trees

weekly practices

cold brew coffee 

12 oz of organic and light roast coffee beans

apply into burr grinder

fill into one gallon glass jar

fill to near top with spring water

leave 24 hours at room temperature

drain with organic hemp cloth bag into pot

wrench hemp cloth for remaining coffee

rinse glass jar

pour filtered back into glass jar

leave in refrigerator

the brew keeps for two to three weeks

popcorn for sleep and spinach for a dopamine reset

a nightcap of popcorn?

i’ve discovered eating less than 1/4 of a cup of air-popped popcorn one hour before bedtime allows me to have a deep sleep. the popcorn is seasoned with tablespoon of mixed 1/8 olive oil mixed with Emeril’s Original Seasoning. sure popcorn is high glycemic but the added tryptophan is amazing for the deep sleep this past week. i avoid the carcinogens of microwavable bagged popcorn or high temperature oil to pop the corn kernels – the oil can easily form free radicals.

the nightly popcorn is in addition to a half pill of Theanine Serine and one Melatonin 5mg pill both taken a half hour before bedtime.

magnesium in spinach to reset dopamine pathways

want to remain sensitized to dopamine for Modafinil or Adderall? if yes, then read on.

magnesium is a critical participant in 300+ human biochemical reactions as an enzyme cofactor. wikipedia for magnesium describes,

“Inadequate magnesium intake frequently causes muscle spasms, and has been associated with cardiovascular disease, diabetes, high blood pressure, anxiety disorders, migraines, osteoporosis, and cerebral infarction.^[6][7] Acute deficiency (see hypomagnesemia) is rare, and is more common as a drug side-effect (such as chronic alcohol or diuretic use) than from low food intake per se, but it can also occur within people fed intravenously for extended periods of time.”

i much prefer food as medicine and spinach ranks as the number one food highest in magnesium, a mineral 80% of Americans are considerable low in. in addition to spinach being my favorite vegetable it’s also highly nutritional. i’ve compressed to two large batches of spinach with low heat and a little coconut oil on my small ceramic pan to be able to store in the refrigerator well. this leave me wanting for a ceramic wok with lid to hold at least one bulk spinach batch. i hunted a solid hour in the suppliments section of Walmart, Walgreens, and CVS only to find Magnesium Citrate and Magnesium Oxide prevalent – no Magnesium Glycinate. a quick search in Amazon shows a bulk container of 500mg for less than twenty dollars. after nearly pressing the buy button, i opted to try foods and spinach was an obvious first option.

in addition, a large inexpensive bag of consumable Epson Salt (Magnesium Sulfate) has instructions on oral dosage per adult of one to two tablespoons per cup of water. i’m simply experimenting even though the Magnesium Sulfate has a low absorption rate maybe the heaping tablespoon will compensate.

later, i’d like to experiment with a night cap of a 400mg Magnesium Glycinate pill to compare.

Mental Health Daily describes “How To Increase Dopamine Levels” as well as avoid depletion of dopamine. also Dr Axe describes “Top 10 Magnesium Rich Foods Plus Proven Benefits” – i’m definitely switching the cracked-pepper to sunflower seeds to pumpkin seeds which i keep in truck to help from dosing off while driving.

how to measure magnesium levels in the body? less than 2% of the body’s magnesium can be found in blood serum so that is not a good indicator (it’s found in bones) and the body’s response to increased dopamine takes days [need reference here]. like taking any pill, for the delivery of magnesium in spinach to be effective in schedule with Modafinil, i’m left desiring to know an effective amount and time of day.

reduced aggression of tryptophan and magnesium

magnesium has an added calming benefit. both tryptophan and magnesium are associated with reduced aggression. Melvyn R. Werbach, M.D. describes the lessened aggression of typtophan and magnesium.

cold brew coffee as a nootropic?

a smooth cold brew coffee

i’m reminded a Far-Side cartoon drawing where an ape sitting alongside a beach side tells his beach-mate how “you know a banana isn’t just a banana anymore..” same with coffee.

thirty years of drinking coffee on and off, mostly off, etched in stone for me a visual of turning to squeeze a vice between my temporal lobes. the “break-in-case-of-emergency” self-induced pain turned me only a bit more productive in the morning. cold brew coffee flips the vice-pain to a smooth experience. i have no brain or stomach pains as it is low in acid and i’m a bit more productive with a decent buzz. i pour a 1/4th cup of organic light roast coffee beans into a burr grinder and let sit with water in a repurposed tall jar with a tight lid. occasionally during the day i toss the jar to and fro to encourage the cold seeping of the grinds. in the mornings i pour the 22 hour cold brew with grinds into an organic hemp bag over a tin pot and wrench tight.

if you’re into the flavor of coffee then a hot coffee brew on ice may be your best option. i’ll try that another day.

later DIYs:

avoid coffee mold

my vegan friend Dakota warned me of U.S. coffee mycotoxins mold as the U.S. does not have regulations on the mold. i’m on a quest to find a way to measure and reduce coffee bean mycotoxin. one shortcut is to purchase mycotoxin OTA – free coffee beans. no affiliation here.

a probiotic cold brew coffee DIY?

i’m inspired to create a probiotic kombucha-like cold brew coffee. this will likely involve at least seven days of fermentation.

a slow pressure build on the cold brew?

one morning left me without a cold brew coffee and a quick search for “fast cold brew coffee” had listed a technique to nitrogen pressure a cold brew coffee ready in two hours. this has me wondering if a regular 22 hour cold brew can be self-pressured with some slowly expanding gas such as fermentation. a glass jar may be out of the question. maybe a metallic pressure sealed container will do. this may be a later DIY.

bulk cold brew coffee?

got three huge glass jars likely good for a large batch of cold brew coffee. the cold brew coffee will hold well in the refrigerator. i’ll experiment later if the batch will stay well on a tile floor where the temperature is cooler.

 

 

 

slob days

a fasting prep day for nootropics

the day after feeling enlightening and focused, i slammed the sparkly karma by eating the same healthy cereal and tofu-mushroom cooked in coconut oil. there is a lesson i learned from this, apply the nootropics only after a master cleanse and sprout and turmeric sauce controlled fasting day. to do otherwise is a band-aid and waste of nootropics where my brain is already struggling. so basically there are three categories of days 1) slob days (where i eat anything vegan at anytime), 2) fasting prep days, and 3) nootropic days. a full fasting prep day to precede a nootropic day. i can stay on for at most on five consecutive nootropic days. this is a healthy arrangement since i’ve adapted to inject at least two non-nootropic days. i love the chaos of a free day so i suppose one slob day can follow five nootropic days and that can be followed by a fasting prep day. i’m giving myself permission to have a strong coffee on the slob day only.

nootropic experiments on fasting prep days

one cool use of a fasting prep day is to experiment with new nootropics – simply because i have a better sense of effects without interference on days i expect to be productive. for today, i’ve drank the last of a Matcha tea and am topping it off with Ginseng and Ginko tinctures.

trial day 1 of sprouts and nootropics

a strangely beautiful sensation of enlightenment?

it’s amazing to have this sense after only one faithfully completed sprouts and nootropics day. so much so, i was inspired upon waking to pop up a yoga position videos and flip Google Play to a yoga station. think a burning incense will cap it well.

the 23.5 hour fast appears to enhance Alpha Brain. yesterday was a complete trial day 1 of the sprouts and nootropics. on way to Pomegranate, had a drink of apple cider vinegar, cayenne pepper, and cinnamon (the lemon was later added a part of my complementary water drink). met my friend Lynn and ate my bowl of sprouts with a side of brain sprouts. the combined taste was greatly improved over previous incarnations of the sauce. i’m clear to keep the apple cider vinegar in the drink.

today, seeing that a few fruits and vegetables may go to waste i’ll include one fruit in morning and two vegetables in the evening.

initial on and off trial sprout and nootropic days

today i’ll consume a half cup of cooked organic portobello mushrooms with tofu and garlic at noon along with the sprouts and turmeric dish and tomorrow another half.

trial diet preparations and ideas for metrics

after having completed a number of X day diet trials last year, getting a formula right is generally happenstance. one main reason for having trial days is simply because of the need to ready a number of items. for example, a blood test, organic lemons, non-toxic amenable sprouting containers suitable for long term use, a suitable camera setup, finding someone to film preparing food sprouts, etc.. i intend to visit a wellness doctor to request a before and after blood test. will research what blood tests cover general overall well being.

metrics to determine the wellness of diet are a good start. how to measure the degree of focus? programming speed, online chess, memory games, also i feel a desire to play musical instruments. will opt to find a midi keyboard that works well with a Mac.