Behaviors

In addition to glabrous skin cooling, putting cold water on the top of the head and perhaps the neck may also help someone who is overheating.

Start with nutritional testing as part of precision medicine phenotyping; use a combination of blood and urine to assess micronutrient gaps relevant to hormone production, including antioxidants, B vitamins, glutathione, and magnesium.

Contract the pelvic floor muscles for 5 seconds, then fully relax for 5 seconds, repeating in a controlled cycle. Use the muscles that stop urine flow only once to identify the right muscles, but don’t practice during urination, since that can train dysfunctional patterns. This builds pelvic floor strength and control while avoiding habits that can interfere with normal bladder function.

Spend time with your bare feet directly on natural ground outside, ideally in the morning and optionally while getting sunlight. The idea is that direct contact with the earth may help you feel more settled and connected, though the evidence for strong physiological effects is limited.

Prioritize getting enough slow-wave sleep, especially in the early part of the night, so the brain can recover more effectively. This supports glymphatic clearance and tissue repair, including growth hormone release that helps with healing.

Recommended to help keep cognitive circuits tuned by practicing speech production.

Cut time spent on TikTok, X, porn, gambling sites, YouTube, Instagram, and similar big-tech products to reclaim roughly 8 hours for fitness, work, volunteering, and relationships; avoid isolation and skill loss from excessive platform use.

At least three times monthly, put yourself in a group setting where you are serving or striving with others; examples include a nonprofit, church group, sports league, or riding club. Helping others is framed as an antidote to depression and a way to improve yourself.

Women meeting men from apps should recognize that apps create traceability and added safety context.

Avoid alcohol if you have a history of addiction or simply don't enjoy it. Tone it down if others say it's a problem, if it harms work life, if it makes you violent or mean, or if in your 40s or 50s it seems to worsen aging, sleep, or workouts. Be especially cautious at professional functions unless you know you can handle it.

Young males with a genetic predisposition to psychosis or bipolar disorder should be especially careful, particularly with high-concentration THC. Huberman also advises against THC for mostly young men struggling with apathy, obesity, self-loathing, or porn/masturbation addiction.

Scott's rule: never do substances alone.

Use substances as recreation, not when you need to be on point the next day.

If using TRT, do it under medical supervision.

If young, work to develop good binocular vision both at near distances and at distance, not just on phones or tablets.

Maintain quality nutrition as a foundational health practice, especially after TBI.

Use movement as one of the strongest secondary cues to anchor brain and body in time; in a reset protocol, he gives jogging in sunlight as an example.

Use timing of eating as a cue associated with waking and circadian alignment; in a reset protocol, eat a meal afterward as part of clustering cues.

Use social activity and rhythms as part of circadian alignment.

When your schedule is disrupted, cluster light exposure, temperature changes, exercise, food, and social interaction into a single 1–2 hour window (with about 1–2 hours of flexibility) for at least 2–3 days to help reset internal clocks. For example, get sunlight, jog without sunglasses, drink coffee, interact with other people, and eat a meal afterward.

To avoid dopamine spikes and crashes, approach activities with a little less excitement so you can do them more consistently.

When coming off a period of high stress, do some adrenaline-spiking behavior rather than dropping immediately into only passive recovery; specifically, do not go strictly to massage, vacation, and yoga nidra all day long in that context.

He specifically says he does not think red lights should contact the skin directly.

Do intense practices less often because they can be more powerful that way.

Don't default to venting when facing challenges, because it can reinforce your narrative without helping you reframe or solve the issue.

Define goals in terms of moving toward a desired outcome rather than avoiding an undesired one, because approach framing tends to be more motivating and easier to measure.

Set your own targets whenever possible instead of letting coaches, trainers, bosses, or mentors fully define them; if working with a coach or trainer, ask for options and choose among them yourself to preserve agency and increase motivation.

Define goals while in the same psychological and physiological state you'll be in when carrying them out, so the goals are realistic for that future state; for example, if you plan to work out at 6 a.m. while tired, set that goal when sleep-deprived rather than when rested and optimistic.

Include planned slack or a small number of allowed misses in advance so one slip does not derail the whole goal; for example, give yourself three get-out-of-jail-free cards in a month-long gym goal.

Introduce new habits at moments that feel like a break from the past, because these transitions make behavior change easier; this includes major life transitions like moves, new jobs, or marriage, as well as calendar fresh starts like the first day of the year, spring, or even the week.