Behaviors

Become lucid within dreams; described as a trainable practice.

Notice the thought stream and physiology fueling anger or other negative states; this creates freedom to get off the ride and decide whether staying in the state is useful and for how long.

Use MDMA sessions to approach scary material directly, and continue putting attention on insights in the weeks and months afterward as answers may continue to emerge.

Have a guide or some pseudo-structure during MDMA sessions so attention can be directed toward deeper work rather than random stimuli.

Broadening the gaze is described as broadening the time domain of thinking and helping generate solutions in real time under stress.

If menstrual cycle length becomes much shorter or longer in an erratic month-to-month pattern, even if it still falls within 21–35 days, discuss it with an OBGYN.

For men trying to conceive, avoid placing laptops or other hot devices directly on the lap because heat can raise scrotal temperature and impair sperm quality; use a table or standing desk instead.

For men trying to conceive, reduce time spent seated because sitting increases scrotal temperature regardless of seated posture.

Many commercially available lubricants can be detrimental to sperm health and motility even if they do not contain spermicide; if trying to conceive, discuss sperm-friendly options with an OBGYN.

For men wishing to conceive or maximize testosterone, keep the phone as far from the groin as possible; avoid carrying it in the front pocket and preferably the back pocket as well because smartphone heat and radiofrequency exposure may reduce sperm count, motility, quality, and maybe testosterone.

Exercise for 30 minutes daily, ideally 45–60 minutes, six days per week or even seven, combining resistance training and cardiovascular exercise to support mitochondrial health and fertility.

For women who are not pregnant, if menstrual cycles remain regular and fairly consistent, intermittent fasting/time-restricted feeding is probably not disrupting fertility; irregularity or cessation would be a warning sign. If pregnant, do not start time-restricted feeding/intermittent fasting without discussing it with your OB-GYN or doctors.

For overweight men, losing body fat is described as the primary goal for maximizing testosterone, sperm health, and spermatogenesis.

He leans toward recommending that after ejaculation inside the woman, she lie on her back for about 15 minutes with the pelvis tilted back about 20 degrees; elevating the ankles is mentioned as one way to achieve this positioning and potentially increase fertilization probability.

Men should get a sperm analysis to assess sperm number, motility, morphology, and fertility potential; it is relatively inexpensive and worth doing. Refrain from ejaculation for 48–72 hours before the test, and consider having sperm analyzed at least once every five years.

Avoid alcohol altogether when trying to conceive and during pregnancy.

Recommended for anyone sexually active and especially those seeking to conceive, because STIs such as chlamydia can increase miscarriage risk and harm reproductive health.

Avoid viral illness when trying to conceive or during pregnancy, as it can affect sperm parameters and pregnancy outcomes. If a woman has had a serious viral infection in the previous 30 days, discuss it with an OBGYN.

Specific administration guidance because zinc on an empty stomach can cause nausea.

Brief middle-of-the-night awakenings are normal, including waking to use the bathroom. Don't worry about them; avoid bright light or phone use, and focus on returning to sleep within a reasonable amount of time.

If sleep is interrupted, make it up the next morning, the next night, or by going to bed a little earlier, if your lifestyle allows. Avoid intentionally depriving yourself of sleep for rewarding or exciting activities.

For parents, avoid keeping kids up late to shift their wake time later. Instead, let children get their early-night sleep, go to bed soon after they do, and wake up with them.

Try to enter sleep as calm as possible. Helpful options mentioned include meditation, deep breathing, a warm bath, prayer, or reading a comforting book. Avoid going to sleep anxious or hyped up, and avoid highly exciting or novelty-heavy content such as stress-inducing video games; choose material that is calming and not too exciting or too boring.

Lower nighttime temperature to support sleep architecture.

Topically sponge-apply peppermint, eucalyptus, or menthol-containing oils to the forehead and temples to reduce headache symptoms, especially tension headache and possibly migraine.

Do not enter extreme pepper-eating contests or suddenly ingest extremely spicy peppers like the Carolina Reaper, especially if unaccustomed to spicy foods, due to risk of thunderclap headache and even brain damage.

At altitude, if headache or shortness of breath develops, consciously take larger breaths of air despite fatigue. This may help the body adapt more quickly.

Use deliberate hyperventilation combined with some breath holds upon arriving at altitude to deliver more oxygen to cells and reduce headache and disorientation.

Spend about a minute each day paying attention to how quickly you are breathing per minute at rest to assess whether you are over-breathing.

Chronically holding your breath is not good, especially when assessing and improving normal breathing patterns.