Behaviors
3,474protocols, ranked by how often the world’s top health podcasts mention them.
- Silence During Learning When Overalert▶ 1
If feeling too keyed up/highly alert, use silence and quiet for learning and focused linear work.
- Background Noise During Learning When Low Arousal▶ 1
If tired/low arousal, use some background chatter or noise to elevate alertness during learning.
- Use Eating to Calm Arousal▶ 1
Use eating to shift toward calm/rest-and-digest when too alert.
- Hydrate in the Late Afternoon▶ 1
Make sure to hydrate in the late afternoon, especially if exercising and eating.
- Avoid Long Fasting or Keto Near Bedtime if Sleep Suffers▶ 1
Do not stay ketogenic all the way through bedtime or do long fasting bouts if either makes it hard to fall asleep; he instead uses carbs later in the day when needed for sleep.
- Use Mundane Tasks During Pre-Bed Alertness Spike▶ 1
When the natural alertness spike occurs about an hour before bedtime, use it for simple organizing/cleaning rather than worrying about insomnia.
- Read Under Low Light if Awake at Night▶ 1
If awake in the middle of the night, read a book under low light before returning to sleep.
- Slot 90-Minute Brain Optimization Sessions Into the Day▶ 1
Schedule one or two or more ~90-minute focused sessions per day wherever possible, anchored to your biology.
- Avoid Skin Contact After Testosterone Cream▶ 1
If using testosterone replacement cream, avoid skin contact with others, especially children and anyone trying to avoid androgen exposure, because transdermal transfer can occur.
- Avoid Herbicides Containing Atrazine▶ 1
Avoid exposure to atrazine-containing herbicides due to evidence of endocrine disruption and severe testicular malformations in animal studies, with concern about human reproductive effects as well.
- Avoid Fungicides Such as Vinclozolin▶ 1
Avoid exposure to vinclozolin, described as an antiandrogenic fungicide that disrupts male genital development in animal studies.
- Avoid Alcohol During Pregnancy and Puberty▶ 1
Avoid alcohol during pregnancy due to fetal alcohol syndrome and other cognitive and physical malformation risks. Also probably avoid alcohol during puberty because alcohol, especially beer and other grain alcohols, can increase estrogenic activity and disrupt hormonal development in both boys and girls.
- Avoid Carrying Cell Phone On and In Pocket▶ 1
Avoid keeping a cell phone on and in your pocket because of emerging evidence that close proximity to gonads may affect hormone profiles and gonadal health.
- Measure D2:D4 Finger Length Ratio Correctly▶ 1
If doing the finger-ratio experiment, measure from the base crease of the finger to the tip, excluding fingernails; compare index finger (D2) to ring finger (D4).
- Track Emotional State in Mood Meter▶ 1
Log whether you feel high energy/unpleasant, high energy/pleasant, low energy/unpleasant, or low energy/pleasant, then choose the closest emotion word and note what you're doing.
- Use the Three-Axis Emotion Framework▶ 1
Conceptualize emotions using three continua: alertness/calmness, good/bad valence, and inward/outward attentional focus. This includes assessing your level of autonomic arousal, emotional valence, and how much attention is focused internally versus externally, rather than relying only on labels like happy or sad.
- Later School Start Times for Adolescents▶ 1
Match school timing to adolescent circadian shifts and increased sleep need.
- Sleep Interventions for At-Risk Youth▶ 1
Insist on sleep interventions for youth at increased risk for mental health problems.
- Deep Breaths Before Eating▶ 1
Take two or three deep breaths before eating to help calm pre-meal stress and support digestion.
- Chew Food More▶ 1
Chew food more thoroughly to improve digestion.
- Limit Fluids During Meals▶ 1
Avoid drinking as many fluids while eating to support digestion.
- Increase Omega-3 to Omega-6 Ratio▶ 1
Shift diet and/or supplementation so omega-3 intake is higher relative to omega-6; described as having profound effects on mood and depression and improving heart rate variability.
- Choose Decontaminated Fish Oil Brands▶ 1
Select fish oil brands that emphasize good sourcing and decontamination to reduce concerns about mercury and other contaminants.
- Chew a Fish Oil Gel Cap to Test Rancidity▶ 1
Chew one gel tablet to check whether fish oil is rancid; if it tastes very fishy and rancid, spit it out.
- Avoid Excessive Probiotic Dosing▶ 1
Do not take very large amounts of probiotics, especially lactobacillus-heavy products, because excessive intake may cause brain fog and inability to focus.
- Avoid Recreational Adderall▶ 1
Do not take Adderall recreationally for learning or focus.
- Avoid Hyperthermia▶ 1
Do not allow body temperature to get too high; overheating is dangerous for tissue health and performance.
- Avoid Hypothermia▶ 1
Do not become hypothermic; excessive cold can also be dangerous.
- Avoid Cold Water Swimming Alone▶ 1
If doing cold water swimming, do it with somebody else who is skilled at it; not alone.
- Cool the Face for Heat Dumping and Recovery▶ 1
Cool the face during endurance work, between rounds or halftime, during training, or after training to dump heat and improve recovery. Methods mentioned include splashing cold water on the face, holding a damp cool cloth on the face, or briefly applying an ice pack or cool face mask without leaving it on long enough to trigger vasoconstriction.