Behaviors

Keep blood glucose relatively low around exercise to support growth hormone release; this includes probably not eating too close to exercise and not ingesting a lot of sugars during exercise, since a caloric sports drink immediately flatlined growth hormone levels in the discussed evidence.

Presented as foundational for physical performance.

If you tend to run cold outdoors in winter or fall, warming the face is the most important thing to do.

Do not cool the core with an ice bath before training if the goal is optimal body cooling for performance; cooling palms, feet, and face is more effective.

Maximize sleep to support skill learning and consolidation.

Anchor movements to an external auditory cue or regular cadence, such as a metronome, to increase repetitions, errors, and successes and potentially accelerate plasticity; intended for intermediate or advanced practitioners.

Include both strength/hypertrophy work and endurance work across the week, not necessarily in the same workout. Keep hard workouts under an hour to avoid excessive cortisol. He also places resistance and endurance sessions on alternate or different days.

View light in the afternoon for sleep health, wakefulness, metabolism, and hormone health. Ideally get outside around 4:00 p.m.-ish to see the sun as it arcs down, or at least get sunlight in your eyes; spend 10 to 30 minutes outside and remove sunglasses.

If you are tired in the evening and pushing yourself to stay awake, go to bed earlier to avoid waking in the middle of the night after an early melatonin pulse.

Entering ketosis is presented as a possible approach for depression that may not be right for everybody, but might be right for certain individuals grappling with it.

During periods without calories, continue to ingest plenty of fluids and electrolytes, including sodium, potassium, and magnesium, because brain and body function depends on adequate electrolyte levels.

Use cognitive behavioral therapy, often in conjunction with pharmacologic therapies. For bulimia, behavioral interventions can work in some cases, especially if done early enough, but combined behavioral and drug-based interventions are described as more effective than either alone.

Do not spike dopamine either before or after engaging in effort, because doing so can interfere with learning to get dopamine release from the effort itself.

Use exercise as a glucose-clearing strategy; moderate or intense exercise is presented as easier to titrate and adjust than ingesting glucose disposal agents.

Put a gap between the final bite of food and bedtime; examples given are 2 to 4 hours.

During the 16 to 24 hours after waking phase, avoid bright light and stress to support sleep and neuroplasticity.

Host describes running as a useful lynchpin habit, typically placed early in the day; he specifically notes he would not want to run every day because he does not recover well enough from daily running.

If you miss a day, do not try to make up for it by doing extra the next day; avoid 'habit slip compensation.'

Continue testing or repeating the same six habits and only add more once all six are reflexive.

If possible, place your desk near a window and ideally open it. Sunlight through an open window is described as far more effective than through glass; viewing sunlight through a window is said to be 50 times less effective because windows filter blue wavelengths important for the wake-up signal.

Try to avoid reclining during focused work.

If using sound to increase focus and alertness, avoid white noise, pink noise, or brown noise for extended periods—more than about an hour—because it may be stressful and potentially damaging to the auditory system.

For brainstorming or creative work, remove visual constriction—for example, take off a brimmed hat or peel back a hoodie—to open the visual environment.

When apart for long periods, work on calming yourself and being able to self-soothe rather than depending entirely on another person's presence for soothing.

Use hot baths as an alternative to sauna to reduce cortisol.

Avoid or reduce fluorescent light exposure late in the evening; mentioned as a possible factor when feeling more aggressive.

Actively attempt to learn new material rather than relying on exercise alone; this can include new physical skills and movements or new cognitive information such as languages, mathematics, history, and current events.

Minimize chronic exposure of the gonads to cell phone-emitted waves, especially when the phone is kept close to the groin. Research suggests possible effects on testicular and ovarian health, including sperm production and motility, estrogen output, and menstrual cycle regularity.

Set aside dedicated grief-processing blocks to deliberately feel closeness and attachment while accepting the new reality of the loss. Suggested duration ranges from 5-10 minutes up to 30 minutes, later expanded to 5-45 minutes or longer, done perhaps every day or every other day depending on capacity and schedule.

Do not do this protocol unless cleared by a doctor because of pulmonary effects; breath holds should also not be done by people with glaucoma or eye-pressure concerns.