Behaviors

Skip some lower-value sessions if needed to get a workout in during conferences.

Get up around 5 or 6 a.m. to swim; described as a diligent parental habit.

Read to children before they can talk; extensive early reading was linked to very early vocabulary.

Use family history as a practical risk screen for alcohol problems; specifically ask whether a parent was alcoholic or whether problem drinking runs in the family.

Strong caution against starting substances during adolescence or earlier because the brain is highly plastic then and addiction risk is much higher.

Recommended over ketamine by the guest for treatment-resistant depression; described as accelerated rTMS over five consecutive days, with people coming in five days in a row for 10 minutes on and 50 minutes off all day long using a theta-burst setting. rTMS was also discussed as an approved, noninvasive option for depression and promising for addiction.

General recommendation across nicotine, cannabis, and opioids: ride out the withdrawal period if possible rather than repeatedly using the substance to treat withdrawal symptoms; withdrawal can mimic the problem people think they are treating. Treatments can also be used to make withdrawal easier.

General recommendation that withdrawal from different drugs can be made easier with treatment support.

Encourages speaking up early about a possible addiction problem because early-stage recovery odds are much higher.

Do a behavioral analysis of where you use, how much you use, what you use, and what cues trigger use. Also identify places or days where you naturally abstain, such as your mother's house or a holy day, and use those contexts and techniques as clues for recovery strategies; for example, visit your mom more often if you never use there, or apply the techniques from naturally sober days on other days.

If trying to quit drinking, remove alcohol from your home or give it away so access is behaviorally harder; make drinking require extra effort, such as having to go to a liquor store.

Practice practical skills for handling social interactions without drinking, figure out what to do for fun without the substance, and learn how to explain your recovery boundaries to friends who still drink.

Recovery strategy from AA: focus only on not drinking today rather than trying to quit forever all at once; pair daily abstinence with going to a meeting today for immediate reinforcement.

Recommended for homeless people with addiction; combines housing with a recovery culture where residents contribute to rent and abstain from substances and violence.

Suggested as a sensible social norm to reduce compulsive social media use, including not using social media at the dinner table or in restaurants.

Referenced as an established social norm that should remain in place.

Described in successful recovery examples of young men who needed to stop video games or YouTube for a substantial period to recapture attention and agency.

General principle illustrated by replacing alcohol and cannabis with gym training; one example given was going to the gym instead of going to meetings.

Advice given to his sons because counterfeit pills may contain fentanyl; if you did not personally acquire it, you cannot know what it is.

Maximum-control strategy: if you never use a substance, you will never get addicted to it.

Use spin class as a cardio modality; the cited protocol used 45-minute sessions with a 5-minute warmup and 5-minute cooldown.

Exercise method combining kickboxing, dance, yoga, and martial arts movements with positive spoken affirmations; described as a sweaty workout that combines affirmation-related mood benefits with exercise-related brain and affect benefits.

Use sufficient intensity to reach real muscular failure safely; do a couple of warm-up sets first, maintain strict form as the set gets hard, and if the first hard set did not truly hit the target muscle, do another. Beginners should first learn technique and muscle contraction with light, controlled sets for a couple of weeks before pushing to failure.

Do not do more work than necessary to stimulate adaptation, because extra volume makes recovery harder.

Do not return to the gym for the same muscle or system before the recovery and adaptation process has occurred.

A practical protocol used for an overweight, diabetic client was training three times per week for about 45 minutes.

Longer-duration cardio can also be included if enjoyed; Dorian mentions biking in the mountains.

Explore how far you can go with food, training, sleep, and basic supplements before considering hormone replacement or anabolics; for young people, get as far as possible naturally first.

Before training, review what you did last week and define what you want to do today.

Used alongside Pilates and yoga to improve posture, movement quality, and overall function.