Behaviors

Always pair estrogen hormone replacement with progesterone in patients with endometriosis, even after hysterectomy.

Use hypnosis to manage anxiety enough to re-expose yourself to a phobia or trauma in a controlled way, rather than avoiding it, so you can build broader and less negative associations and restructure your understanding of the experience.

Voluntarily confront trauma, pain, insomnia, or other difficult experiences rather than being passively overwhelmed by them; the deliberate choice to face them is emphasized as therapeutically important.

Go outside in daylight two or three times per day; practical examples given include taking lunch outside and taking calls outside. This is presented as a practical way to increase healthy light exposure, especially for people working indoors under LED lighting.

Do not use lasers on eyes or skin unless there is a profound medical reason and trained medical oversight; host explicitly warns against lasers for consumer use.

Place a 40-watt incandescent desk lamp on the desk and simply work around it; direct staring is not required.

If not getting outside enough or working in LED-rich environments, supplement with long-wavelength light exposure from a device. Host says he personally does this early in the day and sometimes closes his eyes for portions of the session based on comfort.

Limit close-up screen work in kids and increase reading/viewing distance; avoid excessive close work within about a foot or two because close work plus screens is linked to myopia risk.

Dim incandescent or halogen bulbs to preserve infrared output while reducing visible brightness; this may help bulbs last longer and, in the evening, may avoid melatonin disruption. A dimmed halogen lamp can also be used in the evening without strongly disrupting circadian rhythm.

Avoid tinted windows, including in classrooms, because they reduce beneficial light exposure and block helpful wavelengths when possible.

Use a safe candle at the desk or nightstand while reading in the evening to add some long-wavelength light.

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.

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.