Behaviors

Formal connection practice; a few hours over two weeks was said to produce measurable brain change. A few minutes a day can change brain and behavior. Sequence described: begin with a loved one, imagine their difficulty, wish them relief and ease, optionally repeat a phrase such as 'may you be happy' or 'may you be free of suffering,' then extend the practice to yourself, a stranger, and a difficult person by imagining their challenges and wishing relief.

In a difficult situation, imagine how a different person would view it from their perspective, then notice how their view differs from yours to gain distance from your own beliefs and expectations.

After a period such as a month, download your self-tracking data, compare your subjective impression with the actual numbers, and use graphs to assess whether your trajectory is improving over time.

Use Tabata intervals as a short vigorous workout. Example given was two back-to-back Tabatas totaling 10 minutes, with 30 seconds recovery between the two Tabata sessions and a 20-seconds-on, 10-seconds-off work-rest ratio.

Treat visceral fat reduction as a priority because of its links to insulin resistance, cancer risk, and early death. The main methods emphasized were aerobic exercise plus being in a caloric deficit, with the combination described as especially effective.

Use waist circumference as a proxy for visceral fat if you are not getting a DEXA scan. Thresholds mentioned were 35 inches or above for women and 40 inches or above for men.

Use the combination of resistance training, omega-3, and vitamin D for synergistic benefits. It was described as slowing epigenetic aging by about 3.8 months in one trial context and being associated with substantially lower invasive cancer risk.

For beginners, prioritize moving correctly before worrying about intensity or rep ranges.

Give the body time to adapt so you do not become excessively sore early in training.

Maintain regular weekly training frequency because it is important for most exercise adaptations.

Include upper-body pressing patterns in training, with both horizontal and vertical pressing represented as part of balanced exercise selection.

Include upper-body pulling patterns in training, with both horizontal and vertical pulling represented as part of balanced exercise selection.

In a single workout, one option is to include one lower-body hinge exercise as part of a balanced four-exercise template.

In a single workout, one option is to include one lower-body press exercise as part of a balanced four-exercise template.

If you train a muscle less often, compensate by doing more work in that workout so total weekly volume stays the same.

A little soreness is acceptable, but do not get so sore that total training volume is compromised.

Practice experiencing awe daily; as little as 1 minute per day was described as sufficient to reduce long COVID symptoms. Also discussed as beneficial for reduced inflammation and elevated vagal tone. Nature and music were mentioned as ways to evoke awe.

Use music as a way to evoke awe; also discussed as potentially helpful for chronic pain, especially through contemplative or meditative approaches to music.

See a horizon in the morning; discussed as personally very important. After broad visual exposure like seeing a horizon, then go indoors and focus on work.

Strongly recommended as health-promoting; described as conferring a 10-year life expectancy benefit in a meta-analysis of 350,000 participants.

Get your heart rate way up and move quickly, as quickly as you safely can, once a week.

Recommended as a way to bring people together; discussed as deeply rooted in human history and associated with storytelling, connection, and awe.

Keltner says he does probably four saunas a week; discussed as good for the body and for conversation/community.

Control autoimmune disease earlier in life to reduce inflammatory burden that may affect ovarian function.

Seek earlier diagnosis of Hashimoto's as part of addressing inflammatory contributors to ovarian aging and fertility issues.

If trying to conceive and not pregnant after six months, get an evaluation; especially emphasized for secondary infertility and older women.

Get sperm fragmentation testing after two pregnancy losses as part of recurrent pregnancy loss evaluation.

Get uterine evaluation after two pregnancy losses or when indicated by fertility issues.

Get tubal evaluation after two pregnancy losses or when indicated by fertility issues.

If Hashimoto's is found in the setting of low AMH, start thyroid replacement as part of treatment.