Behaviors

Meditate for five minutes by paying attention to the pause between inhale and exhale rather than the inhale or exhale themselves.

Train noticing transitions, such as between breaths, between sleep and waking, or between actions like setting down the phone and picking it up.

Use the urge to urinate as a practice in observing multistability and finding pleasure within discomfort rather than immediately going to the toilet.

Stand in shallow water for an extended period as a meditation practice that can reveal different layers of sensation; example given was about an hour as the sun went down and it became cold.

When cold, stay and investigate the sensation closely to discover the heat underneath it.

Use rhythms and polyrhythms as a practice for multistability and keen observation, including listening to two rhythms at once, inhabiting one perspective and then another, and switching back and forth.

Cultivate grieving capacity by inviting it into life and designing practices for it, including allowing grief over the passage of time.

Skip lunch before a special dinner so you arrive hungry and your senses are tuned to the subtleties, pleasures, and aversions in the meal more clearly.

Keep exercising but transform the paradigm by bringing attention and movement awareness into the exercise itself.

Practice hanging, spinal waves, and spending time in the squat as a simple movement protocol for stretching the body open, compressing it fully, and linking the two.

Get either total testosterone plus SHBG or a free testosterone measurement as part of blood work.

Maintain diet as a core lifestyle pillar for hormone optimization.

Hair loss is stated not to be a good reason to avoid creatine because it is not expected to raise androgens to supraphysiologic levels; think of it as bringing you toward what you are naturally inclined to have.

Optimizing the gut microbiome can decrease conversion of carnitine and choline into TMAO.

Use breathing to cultivate calmness; described as a way to generate trust and a calm state of mind.

Practice not eating to learn to control hunger.

Daily walking was framed as a basic obligation and prevention for destructive behavior and barking. For most dogs, 20–30 minutes is not enough; a minimum guideline given was two 30-minute walks per day, with high-energy dogs sometimes needing up to a couple hours twice a day. Long, structured walks were emphasized as powerful medicine for both human and dog.

Use deliberate retrieval practice to improve memory, especially for names; actively recall and use the person's name several times.

For deeper learning, visualize information and interact with it rather than memorizing labels alone.

Try to recall, draw, or reproduce information before checking the answer; retrieval failure and mistakes followed by corrective feedback improve later learning.

Continue strengthening skills you already know, such as playing familiar piano pieces, to stay sharp.

Change where you sit to alter perspective and potentially improve attention and memory.

If attention is fading during meetings or talks, get up and take a walk.

Before sleep in a hotel, study the evacuation map, locate exits, mentally rehearse the route, and if needed physically walk the hallway to encode it rather than only reading the map.

On a flight, personally locate the emergency exits and actually read the safety card rather than relying only on the demonstration.

If it has been a long time since using a skill like scuba, brush up, revisit it more often, and retake the full course if you no longer trust your competence.

Test balance by standing on one leg for at least 10 seconds.

Poor sleep worsens balance; get good rest, generally around eight hours when possible, and after an all-nighter get a nap and sleep a little longer the next day.

Use physical therapy and its exercises to address pain, function, and age-related decline.

In stressful situations like teaching or presenting, remember to breathe.