Behaviors

Prefer indoor lighting that does not flicker.

Do not use tesamorelin without checking IGF-1 levels.

Before ibogaine, screen people for cardiac risk using an electrocardiogram to reduce risk.

Use awareness of sleep deprivation to question cravings and make more deliberate food choices.

If you had sufficient sleep opportunity but still need naps and feel unrefreshed, check what is going on with nighttime sleep.

If someone has excess weight, weight loss was described as the typical first-line treatment that might help with sleep apnea.

If you suspect sleep apnea because of snoring, unrefreshing sleep, or daytime sleepiness, talk to your doctor and get tested rather than trying CPAP on your own.

Use MCT oil in place of some other oil, not in addition to existing oil intake.

Different oils have different smoke points, so use each oil for its appropriate cooking application; for example, avoid heating flaxseed oil to very high temperatures.

Become nutrition-facts literate, check labels at the grocery store, and compare products to one another using the nutrition facts panel based on what matters for your health.

Strive to get nutrients from whole foods through careful food choices rather than relying on supplements.

If feeling low, assess how much light you are getting and when you are getting it, while preserving sleep; use light timing as an adjustable variable for mood, but do not suppress melatonin indiscriminately because sleep is important for restoring mood.

At most, maybe use nootropics occasionally and only if safe for you; host is not recommending them generally.

For self-experimentation, write down when you went outside for sunlight relative to waking, when you exercised, when you felt chilled, cold, or particularly hot, whether you woke in the night feeling hot, and if and when you did NSDR or anything used to deliberately shift from alertness to calmness.

If doing sauna early in the day, exercise immediately afterward to offset the compensatory temperature drop.

Teach your brain and nervous system to turn off thoughts and return to sleep using behavioral protocols rather than medication unless there is a real need.

Briefly exposing yourself to cool or cold conditions, such as sleeping in a cooler room or wearing lighter clothing in cold weather, to gently challenge thermoregulation. The goal is to build tolerance to mild discomfort and potentially improve sleep and resilience.

Brief deliberate cold exposure in the morning, such as a cold shower or other cold stimulus, to create an early-day stress response. The idea is that this adrenaline/norepinephrine surge can help improve sleep architecture later that night, including REM sleep.

Take a deliberate break from smartphone use to interrupt compulsive checking and reactivity. For severe overuse, this may mean a full 30-day phone fast; for milder cases, even a single day off the phone can be a meaningful reset that restores attention and reduces dependence.

A structured psychotherapy for panic disorder that helps you identify early warning signs of a panic attack, notice the thoughts and bodily sensations that appear as panic builds, and challenge the catastrophic interpretations that intensify fear. By changing the thought-behavior loop around panic, it reduces attack frequency and helps people regain a sense of control.

Begin heat acclimation well ahead of an event, ideally about 8 to 10 weeks out rather than waiting until the final week. The goal is to gradually adapt to heat stress so performance and tolerance improve by race or fight day.

Finish a heat-and-cold session with cold exposure, then let your body rewarm on its own rather than immediately jumping back into heat. The idea is that ending on cold may better support metabolic effects by forcing endogenous rewarming and thermogenic activation.

Using sauna sessions as a stress-lowering protocol, typically with repeated bouts of high heat followed by short cool-down breaks. The goal is to reduce cortisol and promote relaxation by pairing intense heat exposure with recovery intervals.

Get some movement before or after eating, such as a walk, jog, cycle, or other exercise. The goal is to blunt the post-meal blood sugar spike by using muscle activity to help clear glucose from the bloodstream.