Behaviors

Turn on a halogen lamp during the morning, especially during the first 45 minutes after getting up, to provide balanced light at a critical time of day.

Highlighted as a marker of impressive strength and capability in later life; example given was deadlifting more than 200 pounds, over twice body weight.

Specific strength standard mentioned: bench press your body weight for three clean repetitions; framed as a meaningful benchmark in serious weight training.

Presented as a way to keep movement and reflexes sharp; also described as excellent training for coordination, stamina, punch power, grounding, and willingness to absorb challenge.

Recommended as foundational movement training before other forms; framed as the best way to learn how the body moves in space and build a reference system for movement.

Recommended from boxing training; described as a very good training method.

Recommended for visual coordination; involves near-far vision and switching from peripheral to central vision.

Raised as a broad educational movement model and valued for courage, center, and willingness to throw oneself through space.

Examples given include ballroom or square dance; valued because it teaches rules, traffic patterns, and social coordination.

Repeated emphatically as a takeaway for preserving nervous system function and aging better; also includes resisting the tendency with age to recede, reach out less, pull up short of boundaries, or avoid pushback.

Increasing stress may accelerate hair graying, and reducing stress may temporarily reverse it.

When ill, do not force food if you have no appetite; stay hydrated and keep electrolytes up, as digestion costs energy and the body may be reallocating energy toward immune function.

Recommended in the context of ketogenic dieting to make sure you remain in ketosis.

Safe self-experimentation is the only way to determine which diet works best for an individual.

Use visualization of the big win only at the outset of a goal pursuit, and perhaps intermittently thereafter, rather than as the main ongoing strategy.

Instead of constantly staying busy, practice being still enough to sit with yourself.

Enter recovery from addiction; in context this includes stopping gambling and changing lifestyle patterns.

Participate in a men's group for support and accountability.

Use plant medicine as part of a broader recovery process; mentioned alongside therapy, rehabs, men's groups, and 12-step work.

Go to rehab as part of addiction recovery.

Use daily affirmations such as 'I'm enough,' 'I am worthy,' and 'I'm a good person.' He also suggests writing them visibly on a bathroom mirror or wall with thick white deodorant so you see them every morning.

When hopeless or struggling, connect with another person directly rather than isolating; if you cannot access self-compassion, explicitly ask a trusted person for supportive reflection or say 'I need help right now.'

Reduce or remove access to electronic devices to reconnect with real emotion and hope.

Recommended explicitly, with the note that doing it as a household unit is more helpful.

Suggested as the most promising hair-loss strategy; involves very localized injections into scalp areas prone to pattern baldness, repeated from time to time, to decrease testosterone-to-DHT conversion only in the scalp.

Recommended implicitly because potent GABA agonists such as barbiturates, benzodiazepines, non-benzos, and alcohol are said to decrease testosterone.

Recommended implicitly because many people do not need them and they carry risks including tumor growth and cancer; for cosmetic goals like hair, skin, and nails, topicals were suggested as alternatives.

Recommended caution because of theoretical melanoma-related risk via alpha-melanocyte stimulating hormone pathways.

Caffeine was said to matter hormonally only if it affects sleep, implying caffeine use should be managed to avoid sleep disruption.

When emotionally flooded, step away physically to bring the prefrontal cortex back online. This can include taking a walk, going around the block, taking 10 breaths, or otherwise taking a break before re-engaging.