Behaviors

Do not get distracted by social media during training because it can destroy intended rest intervals and training effect.

Match rest periods to the training objective and stick to them. For metabolic overload work, keep rest periods short as planned, exemplified as 90 seconds. For strength work, longer rest periods may be appropriate, with 3–5 minutes mentioned as potentially useful.

Use objective targets in training because they make progress easier to obtain than vague 'get a pump' sessions.

Around age 13, once puberty begins, it is reasonable to start exploring weights, while still prioritizing bodyweight exercises first.

Look at the sunset in the evening to help anchor circadian timing, especially in winter.

Seek cognitive and creative states in non-destructive ways rather than using alcohol or drugs.

Turn off your phone for a couple hours each day; at minimum, take breaks from your phone for at least 1 hour to reduce compulsive use.

He reports eating fermented foods and taking no probiotics, except those already included in a few supplements.

Find non-destructive ways to reset dopamine and energy levels and do them at least every 3 days; examples mentioned include long walks, exercise, regular work breaks, and for some people two 20-minute naps per day as a cognitive reset strategy.

Explain the material to someone else as the best way to remember it.

Make fermented foods at home, such as sauerkraut with peppers.

Focus can be trained, though it feels hard and unpleasant; expect focus to drift and repeatedly return to it. One method mentioned is narrowing visual focus to a small aperture and battling through agitation and stress to maintain focus.

Use reading song lyrics and silently singing them in your head as a warm-up before speaking or recording; described as a way to warm up vocal cords and speech circuits without singing out loud.

For repetitive exercise or longer efforts, break the total into smaller chunks such as groups of 10 or 25 to create repeated accomplishment milestones and sustain effort.

As a temporary intervention for depression or anxiety, intentionally direct visual attention toward smiling faces rather than threat-related cues; example given was spending 10 minutes focusing on smiling faces in an array of photographs.

Use hypnosis protocols to improve focus and concentration; brief sessions can last about 8 to 13 minutes and can be done at any time of day.

Practice covert attention by looking straight ahead while mentally attending to something in the corner of the room for about 30 seconds, then increase by about 5 seconds over time.

Use a light meter app to compare the brightest light in your home with outdoor light levels.

Moonlight is suggested as an ideal low-light nighttime illumination option.

If using an eye mask, make sure the room, bed, and sleeping environment are cool enough to avoid overheating.

Practice lower-intensity cardiovascular exercise using purely nasal breathing to improve ability to nose breathe during sleep. Ways mentioned include taping the mouth shut, holding a gulp of water in the mouth without swallowing, or deliberately keeping the mouth closed and insisting on breathing through the nose.

Use observations from family members or close others to help determine whether someone has bipolar disorder, what stage they are in, and whether they are improving, worsening, or moving toward manic or depressive episodes, because self-report may be unreliable.

Get treatment early in bipolar disorder to try to prevent longer-lasting neural circuit changes.

Use alongside drug treatment; involves family members to help identify whether someone is improving, worsening, or moving toward manic or depressive episodes.

Use alongside drug treatment; focuses on relationships and social rhythms across family, work, and school to help navigate and predict conditions that can trigger episodes.

If considering TMS/RTMS, do your research, prefer clinics associated with research institutions, and talk to other patients who have undergone treatment.

For bipolar disorder, treatment should be navigated by a board-certified psychiatrist, especially given suicide risk and the need for prescription drug management.

Two to six months of abstinence can allow alcohol-altered neural circuits related to habitual and impulsive behavior to return toward normal; ideally longer. More broadly, zero alcohol is described as healthiest overall, and moderate/heavy drinkers are urged to move away from drinking and ideally quit entirely.

Eating before or during drinking slows alcohol absorption into the bloodstream and reduces how quickly one feels drunk. A meal containing all three macronutrients—carbohydrates, fats, and proteins—appears to slow absorption more than one or two macronutrients alone.

Starting alcohol later in life lowers risk of later alcohol dependence; he specifically notes waiting until legal drinking age, 21 in the US, as preferable.