Behaviors

After stopping hormonal contraception, if you cannot detect ovulation or cycles are irregular, get evaluated promptly rather than waiting months of trying.

If cycles become lighter after an IUD, fibroid removal, C-section, D&C, or termination, get evaluated for possible uterine scarring.

If trying to get pregnant, avoid NSAIDs such as Advil, ibuprofen, and Aleve outside the menstrual period because they can prevent follicle rupture and ovulation. They are described as okay for period cramping only during the menstrual period.

Avoid cold plunges when trying to get pregnant because they may dampen the acute inflammatory response needed for ovulation.

Do not use high-dose curcumin supplements routinely while trying to conceive unless prescribed for a specific reason; cooking with turmeric/curcumin is considered fine.

Discontinue CoQ10 once pregnant because of lack of pregnancy safety data.

Build more skeletal muscle to reverse insulin resistance and support hormonal health; described as one of the top mechanisms for hormonal health. Weight lifting is mentioned as a way to do this.

Discussed as a possible intervention in select fertility cases. The most promising use described is intrauterine PRP for recurrent implantation failure or uterine scarring/Asherman's; ovarian PRP is more invasive and still under study without definitive data.

If taking 300 micrograms or more of biotin for seven days, avoid it before hormone testing because it can distort steroid hormone lab assays including estradiol, progesterone, hCG, TSH, and testosterone. This includes high-biotin hair, skin, and nail supplements and is especially relevant before hormone panels or IVF monitoring.

Reduce frequent exposure to lavender, tea tree, and evening primrose oil products because they were described as having more endocrine-disrupting properties than most other essential oils.

Prefer fragrance-free rather than unscented products to reduce phthalate exposure; unscented may still contain masking fragrance. This applies to both home and personal products.

If your job involves frequent receipt handling, use gloves to reduce BPA exposure from thermal paper.

When anxiety arises, acknowledge it directly rather than fighting it; example given was saying hello to it.

Recommended as a substitute when regular exercise options are unavailable; used in place of hot yoga during the pandemic.

Before moving from one context to another, notice anger or frustration and process it so it is not projected onto others.

Pause after a trigger or before entering a new setting, take a breath, identify how you feel, think about the best version of yourself in that role, and then proceed through that lens. Can be done proactively before going home, coming into work, or entering a studio; may take about 20-30 seconds. Includes asking how you want to be seen, talked about, and experienced.

Use emotional check-ins specifically when emotions may help or interfere with goals or performance; avoid obsessive all-day emotional checking.

Reflect on assumptions and presumptions based on upbringing, especially around emotions and gender; do this without obsessive all-day introspection.

Evaluate strategies scientifically by asking whether they help you live the life you want and improve relationships or emotion management.

Identify the real source of your emotion so you do not displace or project it onto others.

Use social support when other strategies are insufficient; example given was calling a friend and asking for thoughts. More broadly, reach out to others when needed.

If you had a poor night's sleep, acknowledge that you may not be the best version of yourself because your brain's resources are not replenished.

Recognize when excessive social media contributes to inability to think straight and reduce it as part of resetting.

Create mental space when overloaded; mentioned alongside mindfulness, breathwork, and sitting quietly.

If a child is overly excited and can't stop talking, give them about a minute to express it, then return to the planned activity.

Use physiology-supporting practices rather than fighting bodily states; includes taking care of sleep, exercise, and sunlight.

Recommended for all children, analogous to physical education, so they can regulate better than prior generations.

Recognize when recovery or life balance calls for skipping a workout; use reflection to distinguish legitimate need for rest from avoidance or laziness.

Track physical progress objectively by taking front, side, and back photos every month; he did this religiously for four years.

To improve self-control around tempting items, reduce visual contact by physically covering the item or closing your eyes instead of staring at it.