Behaviors

Use eating to shift toward calm/rest-and-digest when too alert.

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.

If awake in the middle of the night, read a book under low light before returning to sleep.

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 exposure to vinclozolin, described as an antiandrogenic fungicide that disrupts male genital development in animal studies.

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.

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).

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.

Match school timing to adolescent circadian shifts and increased sleep need.

Insist on sleep interventions for youth at increased risk for mental health problems.

Take two or three deep breaths before eating to help calm pre-meal stress and support digestion.

Avoid drinking as many fluids while eating to support digestion.

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.

Select fish oil brands that emphasize good sourcing and decontamination to reduce concerns about mercury and other contaminants.

Chew one gel tablet to check whether fish oil is rancid; if it tastes very fishy and rancid, spit it out.

Do not take very large amounts of probiotics, especially lactobacillus-heavy products, because excessive intake may cause brain fog and inability to focus.

Do not take Adderall recreationally for learning or focus.

Do not allow body temperature to get too high; overheating is dangerous for tissue health and performance.

Do not become hypothermic; excessive cold can also be dangerous.

If doing cold water swimming, do it with somebody else who is skilled at it; not alone.

Avoid pre-workout drinks or substances that increase body temperature before exercise because they limit performance.

Do not ingest things after exercise that increase body temperature, because they impede recovery.

Do not cool yourself so much that you become excessively cold; use the method intelligently.

Avoid excessive warming because it can be dangerous.

Keep body weight in a healthy range to help manage blood glucose and type 2 diabetes risk.

If very hungry and wanting a steep increase in glucose, eat carbohydrate-rich food first; combining many macronutrients together is also presented as a way to get a steeper glucose rise.

Get blood levels of thyroid hormone tested to determine whether iodine or other thyroid support is needed and to assess hypo- or hyperthyroid concerns.

If bringing carbohydrates back after a long ketogenic period, do it gradually to potentially avoid rapid weight gain associated with low-thyroid adaptation.

Include both palm-cooling/performance and heat/growth-hormone protocols if desired, but perform them at separate times.

Before trying to learn a skill, determine whether it is open loop or closed loop.